I work lot on computer. so if i have a small nap and even during night sleep , i will get dreams always.it makes my sleep less effectively.please solve?

Sleep has two phases: REM and non-REM. Dreaming occurs during REM sleep and studies link dreams to effective thinking, memory and emotional processing. To improve your sleep hygiene, develop a bedtime routine: screens off at least one hour prior to bedtime, create a consistent bedtime schedule, listen to soothing music etc. That will make your sleep ore " effective" ,improving cognitive health