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What Do Recurring Dreams Mean and Why Do You Keep Having Them
Oh, no! Did you wake up from the same dream again? You're not alone. Recurring dreams are a common experience among adults. They're also prevalent in children – over 75% of them experience recurring dreams, according to a study published in the National Library of Medicine.(1)
Daily and recurring dreams tend to be distressful. We wrote this article to help you understand what causes them, 17 of the most common ones and how to put a stop to them.
Key Takeaways
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Recurring dreams may occur due to unmet psychological needs, poor sleep habits, medical conditions and mental health issues.
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Common dream content, such as flying, falling, or appearing naked in public, often mirrors your waking concerns, ranging from feeling unprepared to fearing loss of control.
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You can stop or reduce recurrent dreams through therapy, addressing emotional issues, improving sleep hygiene, and managing stress.
Table of Contents
Why Do I Keep Having Recurring Dreams?
There are several reasons you might be experiencing the same dream multiple times, which can be explained by science.
Your Psychological Needs Aren't Being Met
Life can throw curveballs. Conflict and unmet psychological needs lead to stress, anxiety and negative emotions, which all need processing. Otherwise, they work their way into your dreams, replaying until your brain integrates them with memory and emotion networks.
Research suggests that people frustrated with their psychological needs reported more negative emotions and dreams, including in their recurrent ones, according to a study published in the National Library of Medicine.(2)
You Suffer From Anxiety, Stress or Trauma
If you suffer from chronic stress, anxiety or the mental health condition known as post-traumatic stress disorder (PTSD), you're likely prone to negative recurring dreams.
The trauma that people with PTSD experienced usually remains vivid in their minds, replaying as dreams. They're a means for the brain to process the traumatic event, and that's why it keeps manifesting as a bad dream.
You Have Poor Sleep Hygiene Habits
If your sleep schedule is irregular, you lack shuteye, or consume caffeine too close to bedtime, your sleep will likely be fragmented due to frequent awakenings.
When your sleep is interrupted repeatedly during rapid eye movement (REM) sleep cycles, your brain may struggle to process emotions and memories fully. While it isn't conclusive, there's a theory that the unprocessed feelings manifest as recurrent dreams until sleep becomes more restorative.
Certain Medical Conditions
Disorders like Obstructive Sleep Apnea (OSA) can fragment sleep, which might cause recurring dreams about drowning or suffocation. OSA is characterized by breathing starts and stops caused by the soft palate collapsing, blocking the airway.
Another condition that is linked to recurring dreams is Parkinson's Disease, a progressive neurological disorder that affects movement. Nightmares, often recurrent, are usually an early warning sign of the disease.
Some sleep disorders, like insomnia and narcolepsy, may also cause recurring dreams. Chronic insomnia disrupts the Non-Rapid Eye Movement (NREM) and REM sleep stages, fragmenting sleep and increasing dream recall. Meanwhile, narcolepsy disrupts REM sleep at its onset, causing hallucinations that manifest as recurring dreams when the boundaries between sleep and wakefulness blur.
Sometimes, a recurring negative dream isn't a symptom of another medical condition. It might be a disorder in itself, known as nightmare disorder.
Certain medications can cause you to experience recurring dreams, such as antidepressants and beta-blockers. Withdrawal from alcohol or benzodiazepines can also lead to recurrent nightmares.
17 Most Common Recurring Dreams and Their Meaning
Recurrent dreams are influenced by a person's unique associations and experiences. What triggers a recurring dream in one may not spark it in another. However, certain dream themes are shared by many.
Let's explore 17 of the most common themes and their potential meanings.
1. Falling
Dreaming about falling might indicate that you're insecure about certain aspects of your life, such as relationships or work. It suggests that you're anxious about stressors that you're struggling to control.
2. Flying
Flying in a dream may signify that you're empowered by overcoming obstacles or gaining new perspectives. It also signifies breaking free from real limitations. However, it may also mean that you're struggling to escape from something.
The flying theme is favored by those who are into lucid dreaming. (Because wouldn't it be so much fun to fly?) In case you didn't know, lucid dreaming is being aware that you're dreaming and sometimes having control of your dream.
3. Being Late
Dreaming of being tardy can signify anxiety over how you manage your time during waking hours. It can be as simple as being unable to meet deadlines. It can also mean you're anxious about lost opportunities and letting others down.
4. Being Chased or Attacked
Dreaming of being chased or attacked might mean that you're avoiding a problem. Such dreams can also indicate that you're avoiding strong emotions or wanting to break free from a restrictive life situation.
5. Teeth Falling Out
You might dream of tooth loss because you grind your teeth in your sleep (also known as bruxism). From a psychological perspective, this dream theme may mean anxiety about appearance due to aging. It may also symbolize a loss of control and a fear of illness.
6. Meeting Someone Who Is Dead
These dreams are pretty common in those who are grieving. Many consider these to be actual visitations from loved ones who have passed. Scientifically, it may be the brain's way of processing loss, signifying the desire to remain connected with the deceased.
7. Moving in Slow Motion or Not Being Able to Run
This type of dream might indicate that you're frustrated with an unresolved issue. It might also mean that there are emotions you haven't fully processed. According to Healthline, running in slow motion might mean you are feeling that you are "unable to escape" from the situation.(3)
8. Losing Control of a Car or Crashing
These unwanted dreams indicate that you are losing control over something in real life. SimplyPsychology says that automobiles in dreams symbolize your drive, direction and motivation.(4) You might dream about car crashes if you're undergoing life changes that make you feel powerless.
9. Hiding From Someone or Something
Hiding dreams might indicate that you're avoiding confrontation or intimacy. It could also mean that you're concealing certain aspects of yourself from others, such as a sense of guilt or shame from past experiences, or aspects of your identity or sexuality.
10. Not Being Able to Speak or Move
Ever had a dream where you want to scream, move or both, but can't? Science suggests that this occurs with sleep paralysis, a condition in which you transition through the stages of sleep and wakefulness, but are unable to move or speak. During this time, you might also experience hallucinations or feel like you're choking, according to WebMD.(5)
11. Being Trapped
This dream may be associated with feeling trapped by something, such as a relationship or work. It may also signify that you're resisting change or are overwhelmed by responsibility.
12. Being Nude in Public
Having this type of dream might indicate that you're feeling extra vulnerable. Your brain might be processing emotions over your true self being revealed to others.
13. Being Back in School
Dreams of this nature might represent anxiety that you aren't living up to the expectations of yourself or others. Another is that you're regretful or curious about choices or paths you didn't make or take in your past. It also means you want to learn or experience new things.
14. Having Sex
Dreaming of intimacy doesn't always indicate sexual desire. It might mean that there are "non-sexual" needs that aren't being met. Your brain might even be using sexual dream images as a means to process feelings of closeness or conflict with a person.
15. Being Pregnant
Dreaming of being pregnant might indicate that something in your life is developing. This growth could mean anything from projects and ideas to personal transformation, or a new relationship or career.
16. Running From a Natural Disaster
These dreams usually occur when a stressful situation is upcoming or has just taken place. It might also mean that you're overwhelmed by multiple aspects of your life, which manifests as a natural disaster dream. It might also indicate a personal loss of control.
This dream theme can also be triggered by anxiety over global events. For example, dream researcher Deirdre Barrett stated in an interview with The Harvard Gazette that she observed people dreaming of tsunamis, tornadoes and other natural disasters, which were likely metaphors for anxiety due to the COVID-19 pandemic.(6)
17. Failing Some Kind of Test
These dreams reflect your anxiety about being ill-prepared for anything from a work presentation to a significant life decision. Test dreams symbolize your fear of not meeting others' expectations. It may also indicate a need to step up or focus on specific aspects of your waking life.
While these dream meanings are fascinating and may provide insight into the workings of your mind and life, it's essential to understand that dream interpretation isn't an actual science.
What if I Keep Having the Same Nightmare?
Having recurring nightmares can be extremely distressing, even if you tell yourself it's only a dream. If you can relate, it might be time to ask yourself if your nightmares are trying to tell you something.
We mentioned earlier that recurring dreams may stem from several factors:
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Unmet psychological needs
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Health conditions (like Parkinson's Disease)
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Mental health conditions (like PTSD)
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Sleep disorders (like insomnia)
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Nightmare disorder
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Breathing disorders (OSA)
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Certain medications
Recurring nightmares might also mean that you need to process unresolved issues and traumas. They might mean you need to make healthy lifestyle adjustments or improve your sleep hygiene.
Below, we'll explore different ways to stop recurrent dreams.
How to Stop Recurring Dreams
Note that some of these techniques you can do on your own. However, others may need professional help from a sleep medicine specialist or psychiatrist.
Imagery Rehearsal Therapy (IRT)
IRT has been studied and found to reduce the frequency and distress of recurring nightmares, says the Mayo Clinic.(7) It involves writing your recurring dream down and changing details to make it less threatening. Next, mentally visualize your updated dream for five to 10 minutes while you're awake, practicing daily. Rewriting your dream script can help you gain relief from recurring nightmares.
Address Any Underlying Emotional Issues
Contemplate the negative feelings your dreams are causing and see if they mirror any actual issues. The next step is to resolve these issues. Sometimes, you'll need professional help, especially if you have PTSD. A therapist can help you work through difficult emotions and help reduce or end your recurring negative dreams.
Maintain Good Sleep Hygiene Habits
Another way to stop recurring dreams while improving sleep quality is to cultivate good sleep hygiene habits. Here are a few tips:
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Keep your bedroom cool, quiet and dark. Use a light-blocking sleep mask and a white noise machine when there are external light and sound disturbances.
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Maintain a consistent sleep-wake schedule, even on weekends.
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Avoid caffeine and alcohol too close to bedtime.
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Stop looking at your screens at least an hour before bedtime.
Reduce Stress
Stress and anxiety contribute to recurring dreams. Practice techniques such as meditation, deep breathing exercises and progressive muscle relaxation. Keeping a sleep journal can help you empty your mind, banishing anxious thoughts before bed.
Seek Professional Help
A healthcare professional can help identify underlying conditions that may be causing your recurring dreams. Apart from IRT, other types of therapy are effective, such as Cognitive Behavioral Therapy (CBT) and Eye Movement Desensitization and Reprocessing (EMDR). These help address deep-seated trauma and feelings. Finally, doctors can help evaluate any existing medications that may be causing your recurrent dreams.
Conclusion
Recurring dreams (or nightmares) don't have to downgrade your quality of life. Understanding what causes recurring dreams and their potential meanings may not only help reduce the frequency of recurring dreams but also resolve the real problems that cause them.
Share your recurring dream tips or information with other readers by commenting below.
Wishing you pleasant dreams (and not the same ones over and over, too)!
Sources:
(1) “The content of recurrent dreams in young adolescents.” National Library of Medicine, pubmed.ncbi.nlm.nih.gov/26366465/. Accessed 26 June 2025.
(2) “Linking psychological need experiences to daily and recurring dreams.” National Library of Medicine, pmc.ncbi.nlm.nih.gov/articles/PMC5775982/. Accessed 27 June 2025.
(3) “4 FAQs About Recurring Dreams.” Healthline, www.healthline.com/health/recurring-dreams. Accessed 27 June 2025.
(4) “9 Common Dreams and What They Supposedly Mean.” SimplyPsychology, www.simplypsychology.org/understanding-your-dreams.html. Accessed 27 June 2025.
(5) “Sleep Paralysis.” WebMD, www.webmd.com/sleep-disorders/sleep-paralysis. Accessed 27 June 2025.
(6) “What pandemic dreams may come.” The Harvard Gazette, news.harvard.edu/gazette/story/2020/05/harvard-researcher-says-dreams-indicative-of-virus-fears/. Accessed 30 June 2025.
(7) “Nightmare disorder.” Mayo Clinic, www.mayoclinic.org/diseases-conditions/nightmare-disorder/diagnosis-treatment/drc-20353520. Accessed 30 June 2025.
Disclaimer: The information contained in this website or provided through our blog, e-mails, or programs is for informational purposes only. It is not intended to be a substitute for medical advice, diagnosis or treatment that can be provided by your healthcare professionals.