When you feel tired, there will be a decrease in your ability to identify and ignore illogical fears. Anxiety that can normally be controlled comes on slowly, sometimes in new forms. You may be afraid of things that you know are not real, or of things that are unlikely to happen, such as a thief. You may find the dark, or the feeling of being alone, quite frightening. Learning to recognize your fear, calm yourself down, and get a good night's sleep will help reduce your fear at night.
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Method 1 of 4: Dealing with Anxiety
Step 1. Identify your stressors during the day
Stress during the day can cause anxiety and panic at night. Children and adults are more likely to feel scared at night if they are feeling stressed about something in real life. Record your mood throughout the day, writing down times of stress and the place and time of stress. What thoughts cause stress?
- Are you particularly stressed at work? At school? In social situations?
- People suffering from post-traumatic stress disorder are particularly likely to experience nighttime fears, nightmares, and sleep disturbances. If you have had a traumatic experience, such as violence, abuse, or danger, ask for a referral to a therapist who has worked with people with post-traumatic stress disorder.
Step 2. Recognize your fear
When you start to feel fear at night, recognize that feeling. Say it out loud, if you're comfortable doing so. Say, "I'm scared," or, "I'm anxious," or, "I'm having scary thoughts," next, state what caused them. For example, say "The shadow of the tree makes my walls look scary at night", or say, "I feel helpless at night because I feel alone, and I'm worried that no one will protect me."
Step 3. Call yourself by name
Talking to yourself can help you calm down and regain control of your feelings. Using your first name instead of "me" or "me" can dramatically increase that impact. Give yourself simple, affectionate commands using your first name.
You could say "Jane, calm down now. Try to be comfortable. Pull up the blanket and close your eyes. You know it's just the wind outside, and you know it always scares you."
Step 4. Keep a journal
Writing down your fears can help you move on from them. You can write about your fears in a worry diary, or you can keep a regular journal in which you can write about many things, including your fears. Try writing in a journal before bed, and include things that worry you.
Step 5. Talk to a friend or family member
You don't have to suffer alone. Talking to loved ones can help clear your mind. Saying things out loud can be great therapy in itself. You can even get helpful advice.
Step 6. Talk to a therapist
Anxiety at night is still an anxiety, and anxiety will be more difficult to cure if not treated. Talk to your doctor about your fears, and ask for a referral to see a therapist. Talk to your doctor or therapist about your fears at night, and ask for help with stress management.
Method 2 of 4: Building a Sense of Security
Step 1. Meditate or pray
At your bedside or in bed, take a minute to put your attention in the hands of the universe. If you're a prayer person, try talking a little bit about your fears when you pray. If you're a meditator, try not to think about anything, or repeat a mantra like, "I have fears, but they don't hurt me," or "I'm safe; I'm at home." Sit down so you feel comfortable and spend as much time as needed.
Step 2. Take a deep breath
This can help you feel calm. As you breathe, concentrate on feeling the breath coming in and going out of you. Feel which part of your body goes up and back down. Watch your breath, and remind yourself to do it when you start worrying about other things.
Step 3. Think of your bed as a safe space
Instead of feeling scared at night and going out of bed, try to think of the bed as an oasis. Make the bed just a place to feel calm and sleep. If you're doing anything in your bed other than sleeping, make sure it's something really relaxing. If you watch movies in bed, watch movies that make you comfortable. Save drama and action movies to watch on the couch.
- When you move into bed to sleep, take a little time to pay attention to your bed. Touch the cloth. Squeeze the pillow and stroke the sheets. Get a hold of in the moment by making yourself aware of all sensor information received.
- Make the bed in the morning.
Step 4. Use a night light, but keep it dim
If you're afraid of the dark, you may need to sleep with some kind of light on. Light can disturb your sleep, so choose a night light that will turn off automatically. If you're afraid of waking up in complete darkness, opt for a very dim night light, or try leaving the lights on in the hallway rather than in your room.
Step 5. Let the feeling of comfort arise
Feeling alone at night can be one of your biggest triggers. To fix this, find a way to open up your room to others. If you live with other people, keep your bedroom door open at night. If you live alone, post pictures of loved ones, and call them in the afternoon. If there's someone you can count on, such as a parent, sibling, or best friend, ask them to call you at the same time each night.
- Sleeping with your pet close to you can help you feel safe. Some dogs and cats like to sleep in bed with you. You may find that simply having a pet at home can help reduce your sense of loneliness.
- Sleep with a stuffed animal, favorite blanket, or something that reminds you of a loved one.
- Wear soft pajamas that you feel comfortable wearing.
- Decorate your room with things you want to see, and get rid of anything that might scare you at night.
Method 3 of 4: Fall asleep and Stay Sleep
Step 1. Have a consistent bedtime routine
Going to bed the same way will help train your body to fall asleep, and it can also train your body to begin to calm down. Go to bed at the same time every night, and wake up at the same time every morning. Brush your teeth, use the bathroom, and do everything else to get ready for bed in the same order every night.
Step 2. Protect yourself from nightmares
Maybe you're scared at night because you're having nightmares, which can make anything related to darkness and sleep scary. To keep yourself from having nightmares, make sure you get long, restful sleep. Adults need seven to eight hours of sleep a night. Children and teens need between nine and eleven hours of sleep.
- Skip the nap. Babies and toddlers need about three hours of sleep during the day, but naps can interfere with sleep for adults, teens, and older children.
- Use the bathroom before bed. Having an overfilled bladder can cause nightmares.
- Avoid eating food and drinking alcohol or caffeine close to bedtime. This can interfere with sleep, and can trigger nightmares.
Step 3. Take a warm bath an hour or two before bedtime
This will warm your body, which will make you feel good. Your body will be cool when you get out of the tub. Lowering your body temperature will help you sleep. Stay in cool temperatures. Don't use more blankets than you need. You may have trouble sleeping due to excessive heat.
Step 4. Stay active
Exercising will help you sleep and reduce stress levels. These two things will help you avoid fear at night. Walk or bike during the day. Don't exercise right before bedtime, as this will energize you and make it difficult to fall asleep.
Method 4 of 4: Reducing Fear in Childhood
Step 1. Go to bed at the same time every night
Get nine to eleven hours of sleep each night. If you get enough sleep and have a regular bedtime, it will be easier for you to fall asleep.
Step 2. 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 make you feel scared. Ask a parent or guardian to sit with you and say good night. Ask them to read something to you, sing to you, or just have a little chat.
Ask for a goodnight hug
Step 3. Do the same every night
Having a bedtime routine will help calm your body. Try getting ready for bed and doing the things you love in the same order every night. You may want to brush your teeth, take a shower, and read a chapter of a book before falling asleep.
Step 4. Don't watch scary movies
Scary movies, violent video games, and gruesome stories can make you feel scared at night. That's the goal! If you start to feel scared at night, cut back on the scary stuff. Never watch scary movies or play violent video games at night.
Step 5. Imagine a relaxing atmosphere
When you go to sleep, close your eyes and imagine a beautiful place. This could be your favorite real place, like a tree house or the beach. It can also be an imaginary place, such as a castle or enchanted forest. Imagine as many details as you can.
Step 6. Remind yourself that nightmares are not real
If your fear comes up, remind yourself that it's just a fear. Say, "That's not a ghost, that's my fear." Say, "I'm scared, but nothing's going to hurt me." Tell yourself to imagine a beautiful atmosphere.
If you think about scary things in real life, like your loved ones dying, say, "I feel worried at night, but that doesn't mean it's a dangerous night."
Step 7. Have a comfortable bed
Have a comfortable bed with soft clean sheets and a warm blanket. Keep your favorite stuffed animal or a special blanket on your bed for comfort. You can place a night light in your hallway or bedroom, if you want. Look for a special night light that will turn off after a while, so as not to disturb your sleep.
Stay in bed when you're scared. If you need help, ask for help. Being in bed will help you realize that your bed is a safe place
Step 8. Talk
You don't have to feel bad for feeling scared at night. Fear can happen to anyone. Even adults need comfort in order to fall asleep. You can tell your family or friends when you feel scared. If you wake up from a bad dream, you can ask for a hug before going back to sleep.
