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How to get over a bad dream
Get out of bed.
If you've just been jerked awake from a bad dream, forcing yourself to fall right back to sleep could send you back to the troubling dream, which can in turn lead to more fitful, restless sleep. You may also not be able to fall back asleep for a while if you're upset.
If this is the case, sleep experts recommend that you get up and if possible, leave the room. Doing this reinforces the message that your bed is a place of rest.