Fear is a natural reaction that occurs in certain situations, such as finding yourself in the dark at night. This feeling of dread comes from a "fight or flight" response from the body, which helps to tell if you are in danger. Perceived risk, which can be physical or psychological, often makes a person feel on their toes and causes them anxiety. The problem arises when this natural reaction begins to affect daily life, including sleep. Being afraid at night can negatively affect rest and overall quality of life, for children and adults alike.
Steps
Method 1 of 2: Overcoming Adult Night Anxiety
Step 1. Avoid afternoon naps
When you stay up late, the next morning you are tired, you don't feel rested, so in the afternoon you feel like taking a nap. However, sleeping for a few hours during the day can prevent you from easily dozing off when you go to bed at night. Also, when you are really tired in the evening, you have less time and energy to think about fear.
If you think you need an afternoon nap because you are too tired to continue, try taking a so-called power nap just before lunch. These short naps of 15-20 minutes can give you great benefits, including a burst of energy, clarity and an increase in motor performance. These shorter naps are what it takes for most people to prevent sleepiness and get the energy needed to get on with their day
Step 2. Try deep breathing techniques
Focusing on your breath is helpful in promoting a relaxed response to stress. Deep breathing, the one that allows you to expand the lungs and abdomen, encourages a complete oxygen exchange, allowing the exchange between pure oxygen in and out of carbon dioxide. Breathing deeply slows the heart rate and stabilizes the pressure.
Sit in a comfortable position and close your eyes. Take 1 or 2 regular breaths to calm yourself down. Inhale deeply for 5 seconds. Hold your breath for a count of 5. Then exhale, let all the air out for a count of 5. Repeat several times until you feel calmer
Step 3. Meditate
Meditation is a useful relaxation method. Some find it particularly effective to meditate in the evening, this to promote concentration and mental peace of mind after a busy day. Meditation is a useful method to have a certain awareness of the environment in which you live, to reach a greater level of introspection and inner calm. It is recommended to meditate an hour before going to bed.
- You can meditate anywhere and for as long as you like. In essence, this allows you to access a dimension of tranquility and peace, whatever is going on around you.
- Sit in a comfortable position. Focus on your breathing. Focus on being present and relaxed, focus on the body and consciously breathe. Strive to clear your mind of all negative or stressful thoughts. If you find that your mind is going elsewhere, regain focus by counting as you inhale and exhale.
- Some find it helpful to focus on an object in the room, such as a candle, or to guide their energy and concentration with an audible sound, such as "om".
Step 4. Keep a journal
Writing a journal can help you better understand and manage the emotions and fears that appear in the evening. There is no right or wrong method to keep one - you could create lists or narratively describe your feelings and moods at any given time. In general, seeing your thoughts reflected on paper may help you identify some important patterns, then learn to cope with or alleviate them.
- Try journaling for 10-20 minutes a day, talk about any topic you can think of. Don't worry about spelling or grammar. Give yourself the freedom to put everything you hear on paper.
- Ask yourself a few key questions to try and figure out what scares you. What fears come to your mind in the evening? What feelings are manifested at this time of day or when you try to fall asleep? Do you avoid certain places or activities especially in the evening?
- Creating lists can be another useful journaling tool, especially if you find that daily worries are among the causes of the problem. Write a list of things to do the next day, list all the positive aspects of a day or any experiences you are looking forward to in the future.
Step 5. Take a lukewarm bath
The reason it helps you sleep is simple: your body temperature rises while you're in the water and lowers when you go out. Lowering your body temperature helps you fall asleep.
- The bath should be done 2 hours before the time you intend to go to sleep, because this is the time it takes for the body temperature to rise and fall, favoring sleep.
- To enhance the calming effects of the hot bath, try adding some essential oils or aromas associated with relaxation. You could use a shower gel or lavender soap. According to research, the scent of lavender can generate calming, calming and soothing effects.
Step 6. Be careful what you eat or drink before going to bed
Avoid eating a heavy meal just before bedtime. Also, stay away from all stimulants, such as caffeine, nicotine, alcohol, and sugar, for the 4 hours before bedtime. Stimulants keep the brain awake, so it can be harder to stop worrying and calm down before bed.
However, having a small snack about 2 hours before bedtime can be helpful. A banana and a glass of semi-skimmed milk or a handful of almonds would be ideal
Step 7. Turn on the lights
Night lights aren't just for kids. It is preferable to have one in the hallway or bathroom, not in the bedroom, where it may disturb you. Light can affect natural sleep patterns, making it difficult for your internal clock to prepare for sleep and ensure you get restful sleep.
Having light in your home can also make you more aware of your surroundings and help ease your fear of the dark
Step 8. Create some white noise
White noise, such as that of a fan, static electricity, the sea and nature in general, or some types of instrumental music can calm you down and help block out sounds that often trigger fear.
You can actually buy white noise machines. They are produced with a range of different sounds to facilitate restful sleep. Additionally, there are many smartphone apps that help people fall asleep with soothing sounds and / or white noise
Step 9. Secure your home
When your fear is due to concerns about your own safety, for example you are afraid that someone will enter your home, take precautionary measures to protect yourself.
- Close the windows with locks.
- Close the curtains for more privacy.
- If it makes you feel safe, keep an object that you could use to defend yourself next to the bed. However, avoid choosing one that you or another person could accidentally get hurt with, such as a gun or knife. Instead, opt for a heavy object, such as a book or paperweight. Keeping him close may help you feel safer, and the benefit is that it won't cause any more risks or dangers.
Step 10. Consider your room temperature
It can affect the quality and quantity of sleep. Your body temperature drops when you fall asleep, and a slightly cooler, not too hot room can help the process, help you sleep better and more easily. However, if the room is too cold or hot, you may be more prone to having trouble falling asleep, plus you'll wake up more often. Researchers cannot say with certainty what an ideal temperature would be, because what is comfortable for someone is not always comfortable for another person, but in general it is recommended to keep a temperature between 18 and 22 ° C.
Step 11. Distract yourself
A good healthy distraction is an ideal method for dealing with fear. By "healthy" we mean that the distraction should be interesting enough to grab your attention and engage your emotions, but not enough to make you hyperactive or overexcited, risking not being able to fall asleep.
- Read a book. Avoid the ones that are too exciting or scary. Choose an interesting and engaging one for your fees. It will keep you focused on the plot and / or topic, this way you will stop thinking about fear.
- Watch television or use your computer, tablet or smartphone. The evidence for the impact of technology on sleep is confusing. According to the latest research, watching TV or using electronic devices actually hinders healthy sleep habits. However, if you want to use it in a way that will distract you for a few hours before bed, this can help you to relax. Just make sure you turn them off 1 to 2 hours before bedtime.
- Listen to calming music. It should be relaxing, make you feel calm and happy.
- Count. Count forward or backward as long as you can to focus on other things outside of fear until you feel comfortable.
- Tell yourself a story. Imagine a fantasy scenario that takes your mind off any worries.
Step 12. Pray
Some find that praying before bed is relaxing, helping to alleviate worries and fears.
Step 13. Think positively and logically
Prefer happy thoughts before bedtime, think about family, friends, hobbies and so on. Remember how much good you have in your life, all the people who love you and who you love: you are surrounded by love and protection.
It can also be helpful to pause and think logically. For example, if you live in an apartment, most of the noises that scare you are likely caused by your neighbors. Squeaky floors, muffled voices, and occasional thuds, such as doors, are not indicative of a sinister presence, they just mean that you live close to other people, so you're not alone
Step 14. Get help
Don't be afraid to ask for support. Sometimes it is the feeling of isolation from the rest of the world that intensifies the fear at night.
- If you've recently been alone because you've just moved into your own room, a university dormitory, or a new apartment, maybe you can get help by asking a friend or relative to spend the first night in this space with you.
- You may have the phone number of a friend who stays up late on hand. You will need it if you wake up due to a nightmare or are unable to doze off and need to talk to someone.
Method 2 of 2: Helping Children Who Are Scared at Night
Step 1. Invite your child to tell you about their fears
Let me tell you the reasons why he feels terrified at night. However, if he's not ready, don't force him to tell you. Also keep in mind that a child's fear can vary depending on their specific stage of development. For example, younger children have a harder time understanding the difference between reality and imagination.
- Never respond by calling the fear of the child ridiculous or silly. Instead, accept his fear and work with him to try and defeat it. Remember that you too were once a child, you probably also had a lot of fears that you can have a laugh about now.
- Try talking about your child's fears during the day when he is quiet. Discuss strategies that might help him feel less scared in his bedroom. It also stimulates the development of his self-esteem throughout the day. Comment on his courage and maturity. The goal is to make him feel confident and purposeful during the day, so that this helps him sleep at night.
Step 2. Don't support or feed his fears
Once you are aware of the nature of his fear, do not encourage him, even unintentionally, by formally acknowledging or accepting him. For example, if your child is afraid of monsters, don't pretend to use a spray that can chase them away or control every corner of the room. These actions would make them think that you also believe in their existence.
- Instead, you could tell him about the difference between imagination and reality. For example, if he is afraid of monsters under his bed because he has seen the cartoon "Monsters & Co.", explain to him that the films are imaginative, they do not correspond to real life. You will likely have to have this conversation multiple times, as your child will progressively develop the mental capacity that allows them to use logic and reasoning.
- Constantly reassure him that he is safe. Send him the concept of security over and over.
Step 3. Monitor what he sees
Don't let them watch scary TV shows or play creepy or violent video games. This view could accentuate his fears before going to sleep.
In general, you should try to limit your baby's exposure to television and other electronic devices before bed, as they can prevent him from falling asleep. Instead, try reading him a story (again, nothing scary!) Or sharing a reading together. According to research, bedtime stories can stimulate childhood learning and development, not to mention that they also help develop a closer relationship with parents
Step 4. Prepare him a lukewarm bath
Why does the bathroom induce sleep? Because the body temperature rises in the tub, and then drops at the exit. A lower body temperature helps you fall asleep.
The bath should be done about 2 hours before going to sleep, because this is the time interval necessary for the increase and subsequent decrease in body temperature to occur
Step 5. Make her bedroom sleep well
Make sure the room is tidy before bedtime, tidy up all the objects scattered around. In the dark, the eyes can play tricks, especially on a child. Keeping everything in place will prevent him from seeing things that don't really exist. A well made bed (before your child gets under the covers of course) can be just as helpful in easing the routine.
Step 6. Give the room a reassuring touch
The child can surround himself with pillows to feel safe and comfortable. It should also have a special object next to it, such as a quirky blanket, stuffed animal, or family photo on the nightstand. These little details will not only make him feel comfortable, they may also help him feel more confident, because he will have things around him that he loves.
Step 7. Prepare a night light
It can be used to give him a sense of calm while falling asleep, in fact many children are afraid of the dark. On the market there are night lights with nice shapes and of various sizes. Let your child accompany you to buy it, so he can choose it, and explain to him what it is for. Assign him an active role to help him overcome fear.
- If the light prevents him from falling asleep and getting a good rest, you should take it off. A soft night light is only recommended if it does not interrupt the baby's sleep.
- You can also leave its door ajar or completely open. This will help alleviate any fears associated with nighttime separation from parents.
Step 8. Let him sleep with your pet
Cuddling with your four-legged friend helps you feel better. A cat can curl up at his feet, a dog can sleep on the ground, but the reassuring sounds of an aquarium filter or a hamster's wheel can also calm him down at night.
Step 9. Stay with your child for a while
If he is very afraid and at first cannot be alone in his room, it is possible to stay next to him or in bed until he falls asleep. However, do this only occasionally. If it becomes part of a regular routine (even two consecutive nights), it could turn into a psychological crutch, so the baby will hardly be able to fall asleep in your absence.
If the child is afraid of being alone, explain that you are always there and that you will go and see how he is from time to time. Start doing this after 5 minutes, then 10, 15, and so on, until he's asleep. Check quickly: do not delay, otherwise it may get too used to your presence
Step 10. Have him stay in his bed
If your child wakes up in the middle of the night and does not want to go back to sleep because he is afraid, reassure him, explain that everything is fine and that he is not in danger. When he goes to your room, take him back to his bed and reassure him again. It is important not to let him sleep in the bed. He must understand that his is safe and that nothing will happen to him.
Letting him sleep with you will not ease the fear, in fact, it will encourage it, and your child will not learn to overcome it
Step 11. If your child's fear does not dissipate, see a doctor
If the night terrors continue even after trying all of these tactics, or start to disrupt your daily performance, you may want to see a doctor. He will give you tips for carrying out a psychological evaluation by a specialist.
