Author: mebfyl

While no one is exactly sure why we have nightmares, research shows they’re more common in those with some mental health diagnoses, such as post-traumatic stress disorder (PTSD).

Falling from a high place, being chased by a vicious animal, wandering around lost or helpless… what do all these things have in common? If you hadn’t already guessed it, the scenarios are just a few of the most common themes that people report experiencing in their nightmares. But what do these nightmares actually mean — and can they be a warning sign that something is wrong?

Ahead, we’ll explore what you need to know about the most common nightmares, including when chronic nightmares may be a potential sign of a larger health issue.

What are the most common nightmares?

Nightmares, like dreams, can come in all shapes and sizes – but as it turns out, there are a few common themes that people seem to grapple with when they experience nightmares.

One study from 2018 published in the Journal of Clinical Sleep Medicine explored the most common nightmare themes in more than 1,200 participants. The results of the study found several common themes among those experiencing frequent nightmares:

• 19% — death or injury to loved ones
• 18% — failure or helplessness
• 18% — physical aggression
• 15% — accidents
• 14% — being chased
• 11% — health-related concerns or death

Interestingly, the results of the study also found several differences in nightmare themes between sexes. For example, more females reported experiencing themes such as physical aggression and health-related concerns, while more males reported nightmares about helplessness and accidents.

Infographic by Bailey Mariner

Another survey from Amerisleep explored specific nightmares in 2,000 survey respondents and found similar results. According to its survey, the two most frequently reported nightmares were falling and being chased. More than 50% of survey respondents also reported frequently having nightmares about death, feeling lost, and feeling trapped.

Results of the survey above also found significant differences between the dreams reported by men and women, especially when related to death. In this survey, more than 60% of women reported having nightmares about a loved one passing versus only 39% of men. Women were also more likely to have nightmares about being visited by a deceased family member or friend (64.3% versus 35.6%).

Can nightmares be warnings?

Researchers still have a lot to learn about the science of dreaming, and there are multiple theories as to why we dream. For example, the psychodynamic theory of dreams says that dreams simply exist to fulfill our subconscious desires. And the neurocognitive theory says that dreams are merely a byproduct of the brain’s natural evolution.

None of the theories about dreaming point to our dreams (or nightmares) as being warnings of potential or impending doom. However, there’s one thing that nightmares may actually “warn” us about: our physical and mental health.

According to research, nightmares are more common in people who have mental health diagnoses. In fact, one study states that up to 70% of people with PTSD, major depression, and other mental health diagnoses experience chronic nightmares. A condition called nightmare disorder, specifically, appears to affect a large percentage of people living with mental health conditions.

It’s not just mental health disorders that can cause an increase in nightmares, either. One study found that nightmares are also commonly associated with other factors such as negative feelings, worry, and sleep duration. Research also suggests that certain health conditions, such as migraine and asthma, and certain medications can cause an increase in nightmares.

How does your brain decide what to dream?

It’s hard to say exactly how our brains decide what to dream about each night — or if we’ll even dream at all. But for the most part, researchers believe that our dreams are strongly influenced by factors such as our personality and imagination, as well as the things we’re interested in and concerned about.

In children, for example, dreams tend to follow cognitive development and become more involved as they get older. And in adults, things such as mood and mental health can greatly influence the content of our nightly dreams.

However, the truth is that most people don’t have any conscious control over what they dream about. Our brain subconsciously creates dreams and nightmares for us, and we’re still learning how and why. In other words, when it comes to dreaming, we’re just along for the ride.

How to get better sleep

If you’ve been having trouble sleeping lately, here are five sleep hygiene tips that you can follow to improve your nightly rest:

• Get more sunlight: Sunlight helps your body regulate its sleep-wake cycle, so getting more sunlight during the day can help your body recognize when it’s time to sleep.
• Lower caffeine intake: Caffeine can be incredibly disruptive to sleep. Try to avoid consuming any caffeine for at least 6 to 8 hours before you plan to head to bed.
• Avoid long midday naps: Short naps during the day can be beneficial, but you should avoid longer midday naps if you want your body to stay tired when bedtime arrives.
• Revamp your bedroom: Ensuring that you have a comfortable bedroom with the right bedding, lighting, and temperature can help you sleep better during the night.
• Consider seeing a doctor: If you’ve tried to make changes to your sleep routine and are still having trouble sleeping, consider discussing your concerns with a doctor.

And if you’re interested in learning more about the science behind good sleep, our sleep hub features plenty of tips, tricks, and resources for better sleep.

The takeaway

Most people experience nightmares from time to time, and for the majority of people, they’re usually nothing to worry about.

However, some people — especially those with certain underlying physical or mental health conditions — may experience nightmares more frequently than usual. If you’ve been experiencing frequent or chronic nightmares, consider reaching out to a doctor to discuss your concerns.

Healthier ultra-processed foods tend to have more nutrients, while less healthy options are loaded with sugar, unhealthy fats, and salt. Catherine Falls Commercial/Getty Images

• The American Heart Association (AHA) suggests that not all ultra-processed foods (UPFs) are bad for you.
• Certain processing methods help keep foods safe, nutritious, and affordable without sacrificing quality.
• Healthier UPFs tend to have more nutrients, while less healthy options are loaded with sugar, unhealthy fats, and salt.
• Choosing UPFs with better ingredients and nutrient profiles can support convenience without harming long-term health.

Ultra-processed foods (UPFs) have developed an unhealthy reputation, but not all UPFs are created equally.

A new scientific advisory from the American Heart Association (AHA) has challenged the idea that all ultra-processed foods are unhealthy.

While many ultra-processed foods have been linked to adverse health outcomes, the advisory, published on August 8 in Circulation, offered a more nuanced perspective. For instance, AHA scientists argue that some UPFs appear to have better nutritional profiles and can fit into an overall healthy diet.

UPFs are typically high in saturated fats, added sugars, and sodium, and can contribute to adverse cardiometabolic health outcomes, including heart attack, stroke, obesity, inflammation, type 2 diabetes, and vascular complications.

Yet as a press release about the advisory notes, “certain types of industrial food processing are beneficial for preservation and safety, and/or lowering cost, such as techniques that extend shelf life, control microbial growth, mitigate chemical toxicants, preserve functional, nutritional and sensory (taste) qualities, and reduce food loss and waste.”

While there’s plenty of evidence indicating that junk foods are harmful to health, the new AHA report suggests there may be a few processed foods you can include in your diet in moderation.

Some ultra-processed foods healthier than others

“Healthier UPFs are those that, despite undergoing industrial processing, still offer nutritional benefits, such as fiber, protein, vitamins, and minerals, and have limited amounts of added sugars, unhealthy fats, and sodium,” said Nichola Ludlam-Raine, a registered dietitian and author of “How Not To Eat Ultra-Processed.”

Some examples of healthier ultra-processed foods include:

• whole grain breads
• high-fiber breakfast cereals
• certain dairy products
• fortified plant-based milks

“In contrast, ‘less healthy’ UPFs are typically low in nutritional value and high in added saturated fat, sugars, and salt, or multiple additives (which can encourage the passive overconsumption of calories),” Ludlam-Raine said.

“The key difference often lies in the ingredients and nutrient profile, not just the processing,” she added.

Samantha Peterson, MS, RDN, functional medicine dietitian and founder of Simply Wellness, agreed. She said some of the worst UPFs include:

• sugar-sweetened beverages
• refined snack foods
• instant noodles
• processed meats

“These are often high in rapidly absorbed sugars or refined starches, inflammatory fats, sodium, and other additives; a combination that can drive blood sugar spikes, gut imbalance, chronic inflammation, and increased risk for heart disease, diabetes, and certain cancers,” she explained.

“Over time, high intakes of low-nutrient UPFs can contribute to obesity, insulin resistance, high blood pressure, elevated cholesterol, gut microbiome disruption, and higher risks for cardiovascular disease and certain cancers,” she continued.

What to look for on nutrition labels

While some ultra-processed foods have little to no redeeming qualities, others can provide essential nutrients and offer convenience for busy lifestyles.

Experts recommend paying attention to nutrition content on food labels and reading the list of ingredients carefully.

“When choosing UPFs, I recommend looking for items such as bread or cereals with 3 grams or more fiber per serving,” Ludlam-Raine advised.

She added that people should opt for products such as yogurt with 5–10 g of protein and reduced or no added sugar options.

Fortified products are another item to look out for. Ludlam-Raine said that foods fortified with added calcium, vitamin D, B12, iron, and iodine can help boost your intake of key nutrients.

If in doubt, “a shorter, more recognisable ingredient list is often (though not always) a good sign,” she said.

Similarly, Peterson said it’s a “good sign” if the first few ingredients listed on a label include whole foods (i.e., oats, beans, milk, salmon, etc.).

Healthier ultra-processed foods

It can be helpful to have a specific list of examples. Ludlam-Raine said some healthier processed foods include:

• Fortified whole grain breakfast cereals. These can be a good source of fiber, iron, and B vitamins, but it’s a good idea to avoid those containing added sugar.
• Plant-based milks (i.e., fortified soy or almond milk without added carrageenan). “These are often enriched with calcium and iodine, which are important nutrients especially for those avoiding dairy,” Ludlam-Raine said.
• Canned beans (including baked beans) and pulses in water. “These are technically UPFs due to industrial tinning and the addition of firming agents, but they are a natural and great source of plant protein and fiber,” she said. Rinsing beans thoroughly can help reduce sodium content.
• Whole grain sliced bread. “So long as it’s low in salt and sugar, it provides fiber and complex carbohydrates for sustained energy,” she explained.
• Greek-style or plain yogurts with live cultures. “These can support gut and bone health,” she noted.

Ludlam-Raine added that these foods contribute positively to nutrient intake and offer convenience, which is an important factor for overall health.

Ultra-processed foods in moderation 

Many processed foods offer convenience, affordability, and important nutrients, especially for those with limited time or budget.

For example, canned beans, whole grain breads, and fortified plant milks provide fiber, protein, and vitamins while needing minimal prep.

Peterson said that “processing isn’t inherently bad.” She noted that freezing, fortifying, or canning can preserve nutrients and support public health.

Both experts agreed that balance is key. Swapping sugary drinks for sparkling water or white bread for whole grain, while planning simple meals that mix fresh, frozen, and healthier UPFs, can make a real difference.

Ludlam-Raine recommended adopting an 80:20 rule: 80% whole foods with 20% offering leeway for healthier processed foods. She advised keeping less healthy UPFs as occasional rather than daily choices and encourages using a food diary to identify small but impactful changes.

Choosing healthier ultra-processed foods in moderation can allow you to take advantage of convenience without sacrificing long-term health.

New research has found that consuming three or more servings of French fries per week is associated with a 20% increased risk. Kobus Louw/Getty Images

• Eating French fries three or more times a week is linked to a 20% higher risk of developing type 2 diabetes.
• Experts say the way fries are processed and cooked, including added sugars, refined oils, and high heat, plays a major role in raising the risk.
• Fries are considered an ultra-processed food that may impact blood sugar, gut health, and inflammation when eaten regularly.
• An occasional serving of fries is unlikely to cause harm, but it’s recommended to limit intake and focus on balanced, whole-food meals to support metabolic health.

Love a side of fries? New research cautions that moderation is key.

Eating fried potato products like French fries three times weekly is linked to a higher risk of developing type 2 diabetes (T2D).

Researchers followed over 150,000 participants over several decades and found that those who ate fried potatoes frequently were more likely to develop T2D compared to those who ate them less often.

The study, published on August 6 in The BMJ, showed that consuming three or more servings of French fries per week is associated with a 20% increased risk.

Experts say the findings highlight well-established concerns over ultra-processed food consumption and the role these foods play in blood sugar regulation and long-term health.

Fries, other ultra-processed foods negatively impact health

Nichola Ludlam-Raine, a registered dietitian and author of “How Not to Eat Ultra-Processed,” wasn’t involved in the new study but said she isn’t surprised by the findings.

“French fries are a form of ultra-processed food high in refined carbohydrates, fat (often from unhealthy oils due to the re-heating and reuse of them), and calories,” she told Healthline.

A 2022 meta‑analysis of 1.1 million people found that moderate intake of ultra‑processed foods (UPFs) is linked with a 12 % higher risk of developing type 2 diabetes (and up to 31 % higher risk with high consumption).

While potatoes are naturally rich in fiber, potassium, and vitamins C and B6, it’s how they are prepared that matters.

“Frying potatoes increases their energy density (calories per gram) and often introduces harmful compounds like trans fats or advanced glycation end products, especially when oils are reused,” said Ludlam-Raine.

“Frying also breaks down some of the natural fiber and increases the glycemic response.”

Caroline Roberts, a nutritional therapist at Integral Wellness, explained that industrially prepared fries go through multiple steps that can raise their glycemic index. Roberts wasn’t involved in the new study.

“For the big chain fast food restaurants and any frozen French fries you buy in the supermarket, the skin of the potato is removed, removing most of the fiber content and immediately raising the glycemic index,” she told Healthline.

“Once cut and washed, sugar is added as part of the preparation process before they are cooked, which ensures they have the golden brown colour we all know, but raises the glycemic index of the fries further.”

Roberts added that the part-boiling and part-frying process increases fat content and gelatinizes starch, which may cause a rapid rise in blood glucose levels.

Then there are the extra ingredients to consider.

“Ultra-processed foods like French fries often contain additives, preservatives, emulsifiers, and refined oils that aren’t typically used in home cooking,” Ludlam-Raine noted.

“These can negatively impact the gut microbiome, promote inflammation, and contribute to insulin resistance over time.”

A comprehensive review involving nearly 10 million participants linked UPF consumption to at least 32 adverse health outcomes, including type 2 diabetes, among others such as:

• cardiovascular disease
• obesity
• mental health conditions
• premature death

Fries in moderation unlikely to cause harm

Some good news? If you enjoy French fries, you don’t have to swear off them forever.

“Overall dietary pattern is crucial when assessing diabetes risk,” Roberts said.

A healthy diet that emphasizes whole foods with adequate protein, fiber, and healthy fats can help minimize the risk of type 2 diabetes. Therefore, Roberts noted, the occasional serving of fries can be enjoyed as part of a balanced diet.

Ludlam-Raine agreed that French fries should be consumed in moderation rather than regularly.

“While an occasional portion isn’t likely to cause harm, habitual intake matters,” she said. “I’d recommend limiting fries and similar foods to no more than once every couple of weeks and ensuring meals are balanced to help stabilize blood sugar.”

Like other ultra-processed foods, however, French fries are designed to be highly palatable, which may trigger cravings and lead to overconsumption and raise blood sugar levels, Roberts noted.

Refined carbs may spike blood sugar

The new research also flagged white rice as a potential contributor to type 2 diabetes. Like French fries, white rice can be digested quickly and cause blood sugar spikes.

“White rice has been stripped of its fibrous outer layer,” said Roberts. “Without fiber, white rice is rapidly digested and can raise blood sugars significantly in some people.”

Ludlam-Raine explained that “refined carbohydrates are quickly broken down into glucose, causing rapid rises in blood sugar and insulin levels. These foods lack the fiber, vitamins, and minerals found in whole grains, which help slow digestion and support metabolic health.”

This doesn’t mean white rice is off the menu entirely. Pairing it with protein and healthy fats can prevent rapid blood sugar spikes.

If you’re looking for an alternative, experts recommend simple swaps, like brown rice, bulgur, or quinoa.

A balanced diet helps lower diabetes risk

If you’re worried about your type 2 diabetes risk or you’re looking to reduce your intake of French fries, there are lots of ways you can make healthier choices.

If you want to make something similar to French fries at home, Roberts advised cutting white potatoes into wedges, keeping the skin on to retain the fiber content, and using an air fryer to cook them so that no oil is needed.

“Cooked and reheated white potatoes have a much lower glycemic index because the process of cooling and reheating them activates their resistant starch content,” she explained.

Ludlam-Raine recommended “homemade oven-baked potato or sweet potato wedges using olive oil and herbs” as an easy alternative.

It’s what you eat day to day that truly matters most.

Both experts stressed the importance of building meals with blood sugar balance in mind: focus on whole food protein sources, fiber-rich vegetables, and healthy fats.

To help lower your risk of type 2 diabetes, Ludlam-Raine offered a few nutrition tips:

• Include fiber at every meal from vegetables, whole grains, pulses, nuts, and seeds.
• Prioritize protein, like eggs, fish, tofu, or beans.
• Choose healthy fats, such as olive oil, avocado, and oily fish.
• Limit less nutritious ultra-processed foods and sugary drinks.

Roberts added that hydration and balanced snacking also play a role in supporting blood sugar regulation.

Ultimately, most experts agree it’s the overall pattern of what you eat that matters most.

“Making small, sustainable swaps, like choosing whole grains over refined carbs and preparing meals at home more often, can significantly reduce long-term risk,” said Ludlam-Raine.