Sometimes after watching a movie or show on television, or reading a scary novel or story, we find it hard to sleep afterward. Or sometimes we have such a scary experience that we can't sleep. You're not the only one who has trouble sleeping after going through these experiences, but you can overcome insomnia like this. Here are a few ways to do it.
Step
Method 1 of 5: Find Something to Divert Your Attention During Bedtime
Step 1. Focus on something else before bed
Before going to bed, try to focus on something less scary, or even fun. This can take your mind off the thing that scares you and it can help you sleep. There are many ways to distract yourself so you can sleep.
- Think about happy memories. Maybe there are happy memories from childhood or maybe these memories are more recent and if you focus on them they can distract you from any fears you feel because of watching movies or something else.
- Find an object in the room and try to focus on it. Think about how you might describe this thing to other people. What is the shape? What is the contour? Does this thing remind you of something? What's that thing? Where did you get this thing? Of whom? A simple chain of questions like this can make you think about other things and soon you can forget about the scary things that are keeping you from sleeping.
Step 2. Listen to relaxing music
Play music that calms you down slowly to help you sleep. Music can help you fall asleep either before or when you start falling asleep.
- If silence seems to you to be connected to something that scares you, try to focus on something that distracts you so you can sleep well.
- If you can play a musical instrument, try to focus your mind on how you play the instrument to the tune of the song. What key is this song in? What's the measure? Again, these questions can distract you from your existing fears so that you fall asleep and wake up in the morning!
Step 3. Try counting the sheep
It may sound silly, but the same method you use to fall asleep when you're not afraid can help when you're feeling afraid. In this method, you just have to imagine the sheep jumping over the fence and count them one by one. This method can help you to fall asleep.
- You can use other animals besides sheep. Just imagine all the animals out there if you can help!
- Let your imagination give details to the animal that comes to your mind, be it a sheep or another animal. Try to focus on the fur, legs, and so on. Again, if you try to distract yourself, the more detailed your image is, the more likely you are to stop feeling scared and start to get sleepy.
Step 4. Try to concentrate on your breath
One way a person who is meditating enters into a state of calm (tranquil) is by concentrating on the breath. This can be an effective way to help you fall asleep.
- One way to concentrate on your breath to clear your mind of fear and fall asleep is to count your breaths. Try to count the breaths you exhale and you can enter into a calm state to begin to fall asleep even though the fear is still gripping.
- Another way to concentrate on the breath is to say "in" and "out" as you inhale and exhale. You don't have to say it out loud, just say it to yourself.
Method 2 of 5: Adjust Your Surroundings
Step 1. Close or open the bedroom door
Choose the one that makes you most comfortable.
- If, for example, opening the door allows less light into the room and you feel less claustrophobic, leave the door open to make things around you more comfortable for you to sleep in.
- If closing the door makes you feel more secure, leave the door closed while you are trying to sleep. Anything you can do to feel comfortable and safe at bedtime will help you fall asleep after watching a scary movie, and so on.
Step 2. Leave one light on while trying to sleep
Scary movies or television shows are usually associated with darkness. If you leave the light on while trying to sleep, you can help ease your fears and make it easier to sleep. However, if the room is too bright when you are trying to sleep, it can be harmful to your health, so don't get into the habit of sleeping in a bright room.
- Turn on a dim light or a small one. This can make you feel calm without having to be in a brightly lit room and keep you awake.
- The television can provide a little light when you go to sleep. You can turn off the sound and leave the television on.
Step 3. Put a lucky charm near you to sleep
If you have a lucky rabbit's paw or dreamcatcher, keep it near you while you're trying to sleep. You can feel more comfortable doing this.
If you are a spiritual person, you can put objects from your religion near you. You can put it beside the bed or under the pillow. These objects can be holy books, crosses, and so on
Method 3 of 5: Busy Your Mind
Step 1. Read the book
The book is full of details that keep us immersed in the story in it and out of the thoughts and emotions you are feeling, including the fear of something scary. This can distract from scary thoughts. Not only does this help you fall asleep after seeing something scary, but there are many benefits to reading before bed.
- Make sure the book you choose is not scary because it will make you even more scared.
- Choose a book that's fun, funny, or complex enough that you can focus your whole mind on it.
- Pick a book on a topic that doesn't really interest you-like school books, because they can put you to sleep.
Step 2. Watch a comedy after watching a horror film
Humor is a great way to distract yourself when you're too scared to sleep. In fact, good humor that invites laughter is good for health.
- The media you see before bed can affect your dreams. So try to watch something less scary before bed so you don't have a hard time falling asleep.
- You can choose something you're already familiar with-something you've seen like a favorite movie-to watch after watching or seeing something scary. In addition to distracting yourself from your fear and reducing the chances of it affecting your dreams, something familiar can bring some comfort because you've seen it before.
Step 3. Try crafts
A great way to distract yourself when you're having trouble sleeping is crafts. Crafts require repetition and this can occupy your mind. Some crafts that can be done:
- Crocheting
- Knitting
- Cross stitch
Method 4 of 5: Convince Yourself That This Fear Doesn't Matter
Step 1. Tell yourself that whatever is shown in a movie, novel, or other thing that scares you is not real and can't happen to you
This way of thinking can help you overcome your fears so you can fall asleep too.
If the story in the movie or novel or something else is real, think about the possibility that this extreme thing could happen to you. It is unlikely that you will experience the same thing, especially after you have just seen or read the situation
Step 2. Imagine a real or artificial character-that you admire is there to help you
For example, imagine that a friendly dragon is guarding the door and ready to protect you.
- You can also imagine a scary scene in a book or movie being ridiculous or funny so that whatever scared you doesn't feel scary anymore.
- Imagine you and a cool hero are beating whatever scares you in an extraordinary way.
- Sometimes, no matter how hard you try, you just can't seem to get whatever scares you out of your head. But think about it: if a book writer or screenwriter can make it, then what scares you is just an idea. Thinking in this way, you may be able to overcome your fear.
Step 3. Try to focus on the difference between where you are and the circumstances from the movie or novel that scared you
Most likely this difference is significant enough that you can overcome this fear and sleep.
- For example in the film Paranormal Activity, the character's bed is right next to the door. If your bed was on the other side of the room, would you be in the same situation as him?
- If the thing that scares you is fiction, it's likely that the location of the scene doesn't matter because the story isn't real. Therefore, you should be able to realize that you have nothing to be afraid of.
Method 5 of 5: Seek Help from Others
Step 1. Try talking about this fear with other people
Discussing your fear can help you overcome it because it can help you realize that your fear is not really important.
- Talk to parents. Your mom or dad may be able to give you the reassurance you need.
- Talk to a friend. Friends are part of our life support system so they can help you overcome your fears.
- Talk to your partner. Only a handful of people can understand you and your fears, and one of them is your partner: husband, wife, lover. By talking to your partner, you too can overcome this fear.
Step 2. Sleep with someone
You may feel more at ease if you sleep with someone-spouse, parents, friends, siblings, etc.
- If you're used to sleeping with other people, such as your partner, try asking that person to hug you to feel safe.
- If you're comfortable sleeping with a friend, this can also help.
- Depending on your age, you may feel comfortable sleeping with one or both of your parents or siblings to overcome your fear.
Step 3. Seek professional help
If you get scared easily and can't get over your fear of falling asleep, you may want to see a psychiatrist.
- Consulting a psychiatrist can have a negative effect on your self-image. But do not be prestige, especially if you really have trouble sleeping.
- A psychiatrist can offer medication to calm you down or help you fall asleep. However, do not let you abuse this drug.
Tips
- Check out the "Behind the Scenes" section of the film if there is one. This will convince you that they are all artificial.
- Try getting your pet to sleep in a bedroom or bed.
- Don't read scary books or movies in your bedroom or where you're going to sleep. If you do, you'll be associating the room with anything that feels scary and you'll have a hard time sleeping.
- Try researching movies and novels first to see how scary they can be if you have a tendency to be afraid of them.
- Watch a scary movie when you know you won't be sleeping alone, if a friend is sleeping over, and so on.
- Take your eyes off the screen when the scene is particularly scary.
- Cover your ears if a scary scene happened or will happen. That way you can still watch it but not hear the scary sound.
- Watch or read something really funny to take your mind off the scary stuff.
- If the circumstances around you are so similar to a movie or a story you read, such as a wardrobe in your bedroom, leave the door open and turn on a nearby nightlight. Or you can fill this cupboard to the brim so nothing can fit in it.
- Remind yourself that this is all just an act. Everything is not real!
Warning
- Respect others. If you're staying over and some friends don't want to see a scary movie, don't force them to watch it.
- Never watch a horror movie that is loaded with very scary content.
- If you don't do the steps above well, some movies/books can keep you from sleeping for weeks, even months after watching/reading them.
