To start with, have a bedtime routine that is calming and relaxing. Whether it be night time meditation or just listening to some soothing music, you can also use aromatherapy, especially lavender oil, to aid in your relaxation. Try to avoid your phones and laptops at least before an hour of your bedtime. Avoid staying in bright lights just before sleep. Try to dim the brightness of your room at least an hour before you go to sleep. This will aid the release of melatonin in your body, which helps you fall asleep. Reading a book can also help you fall asleep easier.
Some yoga and stretching may also help you sleep better. The food that you intake also impacts your sleep, so one should avoid caffeine and sugary treats before sleep. The thoughts and attitude that you carry can affect your dreams a lot and may result in nightmares and stress dreams. To avoid this, we must deal with these thoughts and modify our attitudes to suit us more. So if you have a relaxed mind before sleep, you will sleep better and have less disturbing dreams, thus protecting your sleep quality.
Dreaming is an integral part of our lives, and though dreaming occurs mostly in the REM stage, it does not mean that there are absolutely no dreams in the NREM stages of sleep. Dreams act as a guardian to our sleep and help us sleep better. Not all dreams are bad, but the tendency to see negative dreams is more than the positive ones. Dreamworks help us release the repressed emotions and thoughts in our subconscious in a more acceptable form. Thus the desires and fears do not disturb our conscience.
Some dreams can be controlled while others cannot. We cannot run away from our dreams, and whether we choose to analyze them or not entirely depends on us. We forget 90% of our dreams within 15 minutes of waking up, so if we want to remember some parts of a dream, the only solution we have is writing them as soon as we wake up. Many people maintain a dream journal as they believe their dreams help them understand themselves better.