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This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,024 times.
In times of fatigue, you will lack the ability to recognize and reject irrational fears. Anxieties that you normally control are creeping up, sometimes in new forms. You may fear things that you know are not real or are unlikely to happen, such as a burglar breaking in. You may have a fear of the dark or a feeling of emptiness. Learning to recognize your fears, self-soothe, and get a good night’s sleep will help you be less afraid at night.
Steps
Coping with anxiety
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Identify daytime stressors. Pressure during the day can lead to nervousness and panic at night. People often feel scared at night when stressed by something in real life. Track your moods and record when stress occurs, where and when it occurs. What thoughts does that pressure come from? [1] X Trusted Source American Academy of Family Physicians Go to Source
- Are you particularly stressed at work, at school or in a social situation?
- People with post-traumatic stress disorder often experience night terrors, nightmares, and sleep disturbances. [2] X Trusted Source National Institute of Mental Health Go to Source If you have experienced trauma such as violence, abuse, or danger, find a therapist who specializes in treating patients Post-traumatic anxiety disorder.
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Identify your fear. Every time you feel scared at night, you talk about that feeling. Speak out loud if you don’t feel shy. For example, “I’m scared,” or “I’m nervous,” or “I’m thinking about scary things.” Next, figure out what caused that feeling. For example, say, “The shadow of the trees on the wall scares me,” or “I get scared at night because I feel lonely and worry that no one is here to protect me.” [3] X Trusted Source Mayo Clinic Go to Source
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Call my name. Self-talk can help you calm down and control your emotions. Calling yourself by name instead of “I” can greatly increase efficiency. Use your name to command yourself in simple and affectionate words. [4] X Research Sources
- You might say, “Come on, Giang, calm down. Re-warm. Pull up the blanket and close your eyes. You know it’s just the wind out there, and you know it scares you all the time.” [5] X Research Sources
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Log in. Writing down your fear will help you overcome it. You can record your fears in an “anxiety diary,” or you can keep a regular journal with a variety of facts, including fears. Try writing before you go to bed, making sure to write down the things that are worrying you. [6] X Research Sources
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Tell a friend or family member. You should not suffer loneliness. Confessing to a loved one can help clear your mind, and talking things out is also a miraculous cure. You may even find some helpful advice. [7] X Research Sources
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Talk to a therapist. Nocturnal anxiety is still anxiety, and anxiety can be even more difficult to deal with if left undefined. [8] X Trusted Source Mayo Clinic Go to Source Talk about your fears with your doctor, and ask your doctor to refer you to a therapist. Tell your doctor or therapist about your night terrors and ask for help with stress management. [9] X Trusted Source National Institute of Mental Health Go to source
Create a sense of security
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Practice meditation or prayer. Sitting on the bed or by the bed, take some time to leave your worries to the world. If you pray, try mentioning your fears in prayer. If you’re meditating, try not thinking about anything, or say a mantra like, “I’m scared but that fear doesn’t hurt me,” or “I’m safe, I’m at home.” Sit comfortably and calmly. [10] X Trusted Source Mayo Clinic Go To Source[11] X Trusted Source Harvard Medical Schop Go To Source
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Deep breath. This move can help you relax. Focus on feeling the breath in and out of your body as you breathe. Feel the parts of your body rise and fall. Pay attention to your breath and remind yourself to do the same when you start to worry about other things. [12] X Trusted Source Mayo Clinic Go to Source
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See your bed as your safe space. At night, instead of panicking and getting out of bed, try to treat the bed as an oasis. Beds are for relaxing and sleeping only. If you’re doing anything in bed other than sleeping, make sure it’s relaxing. If you’re in bed watching movies, watch lighthearted movies. Action and drama movies should be saved to watch while sitting on the sofa. [13] X Research Source
- When you go to bed, take some time to prepare the bed. Touch all the fabrics on the bed. Pat the pillow and caress the sheets. Allow yourself to be in the present moment by focusing on all the sensations you’re getting.
- Make the bed in the morning. [14] X Research Source
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Use a night light, but leave the light dim. You can use a light when you sleep if you are afraid of the dark. Light disturbs sleep, so you should choose a night light that has an automatic off mode. If you’re afraid of waking up in the dark, keep the lights on very dimly, or try leaving the lights on in the hallway instead of in the room. [15] X Research Source
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Find a comforting feeling. Feelings of loneliness at night can be the biggest trigger. You can work around this by opening the door for someone else to enter the room. If there are other people living in the house, open the bedroom door at night. If you live alone, hang pictures of loved ones and talk on the phone in the evening. If there’s someone you really trust like a parent, sibling, or best friend, ask them to call you at a certain time every night. [16] X Research Source
- You may also feel safer sleeping near your pet. Many dogs and cats like to sleep in bed with their owners. You may find that a pet in the house will also help you feel less alone.
- Sleep with a stuffed animal, a beloved blanket, or an object that reminds you of someone you love.
- Wear comfortable, soft pajamas.
- Decorate your bedroom with things you love to look at and get rid of anything that might scare you at night.
Sleep and sleep deeply
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Create a regular sleep routine. Going to bed in a certain order will teach the body to get used to sleeping patterns and also train the body to relax. Go to bed and wake up at the same time every day. Brush your teeth, go to the bathroom, and do everything else in the same order every night. [17] X Trusted Source Mayo Clinic Go to Source
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Prevent nightmares. Maybe your fear stems from nightmares that make everything related to darkness and sleep seem scary. To prevent nightmares, you need to ensure long and deep sleep. Adults should sleep seven to eight hours a night. Children and adolescents need about 9-11 hours of sleep. [18] X Trusted Source Mayo Clinic Go to Source
- Do not take a nap during the day. Babies and toddlers need about 3 hours of daytime sleep, but daytime naps affect nighttime sleep in adults, adolescents, and older children. [19] X Trusted Source Mayo Clinic Go to Source
- Go to the bathroom before sleeping. A full bladder can cause nightmares. [20] X Trusted Source Mayo Clinic Go to Source
- Avoid eating or drinking alcohol or caffeine near bedtime. These can affect your sleep and cause nightmares. [21] X Research Source
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Take a hot bath 1-2 hours before bed. Taking a hot bath will warm your body and make you feel good. Your body temperature will drop as you step out of the bath. Lower body temperature will help you fall asleep. Keep cool. Do not cover more blankets than necessary. Sleep can be disturbed if the temperature becomes too hot. [22] X Research Source
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Keep your body active. Exercise is beneficial for sleep and also helps reduce stress. Both of these help you avoid night terrors. Go for a walk or bike ride during the day. Do not exercise right before bedtime because exercising will make you energetic and make it difficult to sleep. [23] X Research Sources
Tips for kids
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Go to bed at a certain time each night. Sleep 9-11 hours every night. If you get enough sleep and go to bed on time, you will fall asleep more easily. [24] X Trusted Source Mayo Clinic Go to Source
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Ask to be put to bed. No one is too old to be put to bed. Going to bed alone can make you feel lonely, and feeling lonely can scare you. Ask a parent or carer to sit with you and say good night. Ask your parents to read a story, sing a lullaby, or just say a few sentences to you. [25] X Research Sources
- Please give me a good night hug.
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Do the same things every night. The sleep sequence will help you relax. Try to prepare for sleep and do the things you enjoy in the same order every night. You can brush your teeth, take a shower, read a few pages of a book before you fall asleep. [26] X Research Source
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Don’t watch horror movies. Horror movies, violent video games and dramatic stories can scare you at night. That is the purpose of the people! You need to get rid of those scary things so that you don’t get scared at night. Never watch horror movies or play violent games at night. [27] X Research Source
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Visualize a peaceful scene. When you go to bed, close your eyes and imagine a beautiful place. It could be your real favorite place, like a tree house or a beach. It can also be an imaginary place like a castle or a magical forest. Visualize as many details as possible. [28] X Research Sources
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Tell yourself that nightmares are not real. When fear comes up, tell yourself it’s just fear. Say, “It’s not a ghost, it’s just my fear.” Or, “I’m scared, but nothing will harm me.” Remind yourself to think about beautiful scenes instead of scary things.
- If you’re thinking about scary real-life events, such as the death of loved ones, say, “I’m worried at night, but that doesn’t mean the night is dangerous. .”
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Prepare a warm bed. Make your bed comfortable with clean, soft sheets and warm blankets. Put your beloved stuffed animals and dear blankets in bed to cuddle. You can leave the lights in the hallway or in the room if you want. Choose a light that automatically turns off after a while, so its light won’t disturb your sleep. [29] X Research Sources
- Stay in bed when you feel scared. If you need help, scream. Staying in bed will help you learn that your bed is a safe place.
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Talk about your fears. You have nothing to be ashamed of because of night terrors. Fear can come to anyone. Even adults need to be coaxed to sleep. You can tell family and friends when you’re scared. When a nightmare wakes you up, you can hug someone before you go back to bed.
- When you wake up from a nightmare, you may feel better and fall asleep again. The next morning, tell your parents about this.
X
This article was co-written by Trudi Griffin, LPC, MS. Trudi Griffin is a licensed professional counselor in Wisconsin. She received her MS in Clinical Mental Health Counseling from Marquette University in 2011.
There are 21 references cited in this article that you can view at the bottom of the page.
This article has been viewed 11,024 times.
In times of fatigue, you will lack the ability to recognize and reject irrational fears. Anxieties that you normally control are creeping up, sometimes in new forms. You may fear things that you know are not real or are unlikely to happen, such as a burglar breaking in. You may have a fear of the dark or a feeling of emptiness. Learning to recognize your fears, self-soothe, and get a good night’s sleep will help you be less afraid at night.
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