Sometimes you have trouble falling asleep after watching a horror movie or show, but also after reading a scary novel or story. In some cases, one can be influenced to the point of imagining such frightening things that they do not allow one to fall asleep. If this happens to you, know that you are not the only one with similar problems. However, you can defeat this type of insomnia by following the directions in this article.
Steps
Method 1 of 5: Distract yourself before going to sleep
Step 1. Focus on something else before falling asleep
Before going to bed, try to focus on something less frightening, even cheerful. It will allow you to distract yourself and not think about what you are afraid of, and in this way you can fall asleep more easily. There are many ways to take your mind off terrifying thoughts and promote sleep.
- Remember a few moments of joy. If you focus your thoughts on a happy memory from childhood or even a more recent one, it could help distract you from any kind of fear that arises from a chilling movie or reading.
- Find an object in your sleeping room to focus your attention on. Think about how you might describe it to another person. What is its shape? What are the side dishes? Does it remind you of anything? What? Where did you buy it? Who did you get it from? A series of simple questions like these can make you think of something completely different and cause you to quickly forget all the fear that was tormenting you, preventing you from sleeping.
Step 2. Listen to relaxing music
Whatever kind of music you find relaxing, play it in the background when trying to fall asleep. You may fall asleep even before you go to bed.
- If you associate silence with what scared you, concentrating on some relaxing song gives you the opportunity to distract yourself from your fears to go to sleep peacefully.
- If you play a musical instrument, try to focus on how you might play the song you have chosen to relax. What is the key? What is the division of the bars? Again, by going through a series of questions, you can take your mind off your fears, and the next thing you'll realize will be the moment you open your eyes again!
Step 3. Count the sheep
It may sound silly to you, but the same kinds of methods you might use to fall asleep when you're not scared might work to make you drowsy when you're panicking. To count sheep when you have trouble falling asleep, you just have to imagine them in your mind and assign a number to each one. Such mental exercises can cause you to sleep.
- It is not necessary to limit yourself to the sheep: imagine the whole animal kingdom, if it is useful to you!
- Unleash your imagination by describing in detail the animals you imagine, be they sheep or otherwise. Focus on the fur, hooves, paws, and so on. Again, your goal is to distract yourself, so the more particular you image, the more likely you are to calm your fright and start falling asleep.
Step 4. Focus on the breath
One method used by meditators to enter a state of tranquility is to focus on their breath. This, too, can be an effective way to doze off.
- To focus on your breathing so that you can free your mind from fright and fall asleep, try counting your breaths. Count every time you inhale and exhale and you will be able to stretch out until you fall asleep, despite the anguish generated by your fears.
- Another way to focus on the breath is to tell yourself "in" and "out" as you inhale and exhale. There is no need to speak aloud, but just say in your mind "in" when you put air into your lungs, and "out" when you expel it.
Method 2 of 5: Change the Surrounding Environment
Step 1. Leave the door open or closed, depending on how comfortable you feel
- If, for example, by leaving it open you know that the glimmer of light that enters the room is going to mitigate the sense of claustrophobia, then keep it ajar to make the surrounding environment more comfortable, when you try to fall asleep.
- If the closed door makes you feel safer while you sleep, then leave it closed when trying to fall asleep. Anything that helps you stay calm and protected will make you sleepy after a movie or novel that scared you.
Step 2. Leave a light on when you try to fall asleep
Horror films in cinema and on television are often associated with darkness. Therefore, a light on can help calm your fears and induce sleep more easily. However, if it is strong, it can be harmful to your health, so it's best not to get into this habit.
- Leave a night light or small lamp on. It can reassure you, without keeping you awake by illuminating excessively.
- The TV is able to provide soft lighting, suitable for inducing sleep. Try turning off the sound, leaving the TV on so you feel reassured by the glow it gives off.
Step 3. Have a lucky charm or some trinket nearby
If you have a lucky rabbit paw or a dream catcher, place it next to you when you have trouble falling asleep. It can give you comfort.
If you are a believer, try keeping some religious items, perhaps next to your bed or under your pillow. It could be a rosary or a crucifix
Method 3 of 5: Keep Your Mind Busy
Step 1. Read a book
The books contain such detailed stories that it is easy for the reader to be captivated and estranged from the surrounding world, but also to be influenced by the thoughts and emotions he feels, including fears generated by something terrifying. Getting distracted from these kinds of thoughts isn't the only benefit of reading before bed - there are great reasons to read before bed.
- Make sure the book you choose to read is not distressing, or you will invalidate the effectiveness of this useful tool in keeping your mind busy.
- Pick a book that is cheerful, funny, or complicated enough to keep your mind properly engaged.
- Consider books that deal with somewhat boring topics, such as a school textbook or similar, as they will most likely have a soporific effect.
Step 2. After watching a horror movie, watch a comedy
Humor is a great way to keep your mind busy when you're too scared to sleep. In fact, good humor and laughter also have a beneficial effect on health.
- What you do before bed can affect your dream activity, so watching something less terrifying before you go to bed will make it easier for you to fall asleep.
- Even better, after a program that has scared you, pick something you already know, maybe one of your favorite movies you've seen before. Not only will you prevent fear from affecting your dreams and the ability to fall asleep, but you may have some sense of relief since you already know the story.
Step 3. Try doing some manual work
A great way to keep your mind busy when you have trouble sleeping is to do some manual work. The repetition it needs may offer the mind the effort it needs to distract itself. Here are some examples:
- Crochet.
- Knit.
- Cross-stitch.
Method 4 of 5: Convince yourself that fear is not necessary
Step 1. Tell yourself that the chilling events that happened in the movie, novel or anything else seen or read are not real and, therefore, could never happen to you
Looking at what scared you in this way can be very helpful in overcoming fear and being able to sleep.
If the movie or novel that scared you is based on a true story, consider the extent to which something so extreme could occur in your life. It will be quite unlikely to have such an experience, especially after learning it from a movie
Step 2. Imagine a character you adore - real or made up - is there to help you
For example, pretend a dragon is standing guard at your door, ready to protect you.
- You could even rearrange a terrifying scene from a book or movie so that it looks silly or funny, so that everything that scared you doesn't seem so creepy anymore.
- Imagine defeating what scares you with the help of a bizarre or awesome hero in the most extraordinary way possible.
- Sometimes, regardless of your efforts, you feel like you can't get rid of what you're afraid of. If so, keep in mind that if an author or director is able to think these things, then it means it's just imagination. By seeing what scares you in this way, you may be able to overcome your fears.
Step 3. Try to focus on the differences between where you are and the setting of the movie or novel
It is very likely that you will notice such significant differences that you will be able to allay your fears and fall asleep.
- For example, in the movie Paranormal Activity, the character bed is right next to the door. If your bed is on the opposite side of the room, how likely are you to experience the same situation?
- If what scares you is fiction, then chances are it won't even matter where the action takes place, because it's a made-up story. By making these kinds of considerations, you will be able to come to the conclusion that you have nothing to fear.
Method 5 of 5: Seeking Help from Other People
Step 1. Talk to someone about your fears
By doing so, you will be able to alleviate them, because sometimes it is enough to externalize them to discover how useless they are.
- Talk to a parent. Your mother or father could offer you the reassurance you need.
- Talk to a friend. Friends are an important pillar of our psychological support and, as a result, they can show you a solution to overcome your fears.
- Talk to your partner. Few are as capable of understanding you and your fears as your partner - your husband, your wife, your boyfriend, your girlfriend. By talking to this person, you can get help to overcome your fears.
Step 2. Sleep with someone else
Maybe you feel safer sleeping with someone, be it your partner, parent, friend, sibling, etc.
- If you usually sleep with someone else, like your partner, ask them to hug you while you sleep, so you can have a soothing sense of security.
- If you feel comfortable, sleeping with a friend could also be helpful.
- Depending on your age, you may be sleeping with one or both parents or a sibling to feel secure and overcome fear.
Step 3. Seek professional help
If you get scared easily and can't overcome your fears even at bed time, consider consulting a psychiatrist.
- Sometimes, a psychiatrist is frowned upon, but don't be too proud, especially if you can't sleep.
- A psychiatrist may prescribe some medication to calm you down or help you fall asleep, although you should neither demand nor abuse them.
Advice
- Try looking at the "behind the scenes" of the movie if you find it. It will reassure you that this is all fiction.
- Sleep with your four-legged friend in your room or bed to have emotional support and a little comfort.
- Don't read horror books and don't watch horror movies in your bedroom or bed. By doing so, you run the risk of associating this space with everything that scared you and it will be more difficult to sleep.
- If you tend to be influenced, before seeing a movie or reading a novel do a research to know the plot and understand how frightening it can be.
- Watch horror movies when you know you're not sleeping alone, like at a sleepover.
- Take your eyes off the screen when some part of a horror movie becomes particularly raw and brutal.
Warnings
- Never watch a horror movie if you are strongly influenced by the story.
- If you are not careful and do not follow these steps, some movies or books can have a bad effect on you, which will last weeks or even months after you have seen or read them.
- Respect others. If you have a sleepover and some friends prefer to avoid horror movies, don't be overbearing and don't force them to watch them.
