BANGOR has been named the 'nightmare capital of Wales' - with spiders, snakes and even exes among the things keeping people awake.
Search engine analysis by sleep experts at Ableworld found the city recorded 586.9 nightmare-related searches per 10,000 people each month, putting it ahead of second-placed Carmarthen, on 491.9.
Port Talbot followed closely with 488.0 searches per 10,000 residents, while Bridgend recorded 338.9 and Llanelli recorded 327.2.
And with Halloween approaching, further Ableworld search analysis has revealed the creepy creatures and everyday anxieties most likely to haunt people after dark.
Spiders were the most commonly searched-for nightmare subject, followed by snakes, being chased, work and teeth falling out.
Zombies ranked sixth, followed by death, ghosts and, perhaps most terrifyingly of all, exes.
The ranking was produced by analysing the most common terms searched after the phrase “nightmares about”.
Connie Downie from Ableworld, who conducted the research, said: “Nightmares can feel incredibly real and upsetting, and the fear does not always disappear the moment somebody wakes up. A particularly distressing dream can leave people feeling shaken, anxious or reluctant to go back to sleep.
“Although talking about nightmares can feel quite light-hearted around Halloween, disrupted sleep can be exhausting for the person experiencing it. It is important not to dismiss somebody’s feelings simply because what frightened them happened in a dream.
“Our research shows that people across the country are searching for answers about nightmares, bad dreams and night terrors.
"While a single nightmare is usually nothing to panic about, improving your bedtime routine and addressing sources of stress may help create the right conditions for a calmer night.”
How to reduce the chances of a frightful night
1. Give yourself time to wind down
Connie Downie said: “Going straight from work, scrolling or watching something intense to trying to sleep can make it difficult to switch off. Give yourself a buffer before bed and choose something calming, such as reading, listening to gentle music or following a simple relaxation routine.”
2. Keep frightening content out of the bedroom
She said: “Halloween is made for horror films, ghost stories and scary games, but watching something terrifying immediately before bed may not be the best choice if you are already prone to vivid dreams. Leave yourself time to watch or do something lighter before trying to sleep.”
3. Stick to a regular sleep routine
Connie Downie explained: “Try to go to bed and wake up at roughly the same time each day. A consistent routine helps your body recognise when it is time to wind down and can make bedtime feel less unsettled.”
4. Create a comfortable sleep environment
She added: "A bedroom that is dark, quiet and at a comfortable temperature is generally more conducive to sleep. Make sure your mattress, pillows and bedding are comfortable, this could be done through adjustable beds, V shaped pillows, or mattress tilters, and that unnecessary light or noise is kept to a minimum.”
5. Be careful with caffeine and alcohol
Connie Downie said: “Coffee, energy drinks and other caffeinated products later in the day can make it harder to settle. Alcohol may make some people feel sleepy initially, but it can also contribute to a more disrupted night.”
6. Put worries down on paper
She advised: “If your mind is racing, try writing down anything you are worried about, along with the tasks you need to remember tomorrow. It will not solve everything immediately, but it can help stop those thoughts continually circling as you try to sleep.”
7. Speak to somebody if nightmares persist
Connie Downie added: “If nightmares are frequent, particularly distressing or are affecting somebody’s ability to sleep and function during the day, they should consider speaking to an appropriate healthcare professional for advice.”
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