How to Stop Nightmares and Sleep Better: IRT, CBT, Lucid Dreaming, & PTSD with Dr. Courtney Worley

Can recurring nightmares be changed—and can better sleep support recovery from trauma?

On this episode of The Dream Journal, host Katherine Bell talks with clinical psychologist and behavioral sleep medicine specialist Dr. Courtney Worley about evidence-based treatments for nightmares, insomnia, and trauma-related sleep problems.

Dr. Worley explains how imagery rehearsal therapy (IRT) can help people rescript distressing dreams and rehearse safer, more neutral, or more pleasant alternatives while awake. She also explores exposure, relaxation, and rescripting therapy; cognitive behavioral therapy for insomnia and nightmares; lucid dreaming; mindfulness; and the importance of addressing sleep apnea alongside psychological symptoms.

Throughout the conversation, she emphasizes choice, collaboration, and respect for each person’s cultural, religious, spiritual, and personal values.

In this episode:

When ordinary nightmares may become a nightmare disorder

How sleep avoidance can reinforce the nightmare cycle

Imagery rehearsal therapy (IRT) and dream rescripting

Exposure, relaxation, and rescripting therapy for trauma-related nightmares

Lucid dreaming as a learnable skill for changing nightmares in real time

How mindfulness and guided imagery can reduce arousal around sleep

The relationship among PTSD, insomnia, nightmares, and obstructive sleep apnea