In a January 2026 episode of the Guardian's Science Weekly podcast, Ian Sample revisits the topic of dreams and nightmares, addressing listener questions with Dr Michelle Carr, director of the Dream Engineering Laboratory at Montreal's Centre for Advanced Research in Sleep Medicine and author of Into the Dream Lab.
Why we dream and what dreams reveal
Dr Carr explains that dreams are not random but serve important functions, including memory consolidation, emotional regulation, and problem-solving. Research suggests that during REM sleep, the brain processes experiences and integrates them into existing knowledge networks. Dreams can also reflect unresolved emotions or stressors, acting as a form of overnight therapy.
According to Carr, examining dreams can provide insights into mental health, creativity, and even physical health. She notes that certain dream patterns may indicate underlying conditions, such as frequent nightmares linked to anxiety or PTSD.
Taking control of nightmares
For those suffering from nightmares, Dr Carr offers practical advice. One key technique is imagery rehearsal therapy, where individuals rehearse a new, positive ending to a recurring nightmare while awake. This can reduce nightmare frequency by up to 70%, according to studies. Another method is lucid dreaming, where the dreamer becomes aware they are dreaming and can actively change the dream narrative.
Carr emphasizes that not all nightmares are harmful; occasional nightmares are normal. However, if nightmares occur more than once a week and cause distress, professional help may be beneficial.
Tips for influencing dream content
Dr Carr shares top tips for taking charge of dreams: keep a dream journal, set intentions before sleep by repeating a phrase like "tonight I will remember my dreams," and create a relaxing bedtime routine to reduce stress. She also suggests exposure to specific stimuli, such as smells or sounds, during sleep to influence dream content, though results vary.
The podcast highlights that understanding dreams can enhance self-awareness and well-being. For those interested, Dr Carr's book Into the Dream Lab is available via the Guardian Bookshop.
