Content

• To step
• Method 1 of 5: Find distraction while trying to fall asleep
• Method 2 of 5: Adjust your environment
• Method 3 of 5: Keep your mind busy
• Method 4 of 5: Convince yourself that there is no reason to be afraid
• Method 5 of 5: Asking for help from others
• Tips
• Warnings

Sometimes watching a horror movie or a scary television show, or reading an exciting book can scare you so much that you can't get to sleep well afterwards. You may also have had an experience that was even more scary, such as a paranormal experience, and that you are unable to sleep well. You are not the only one who has trouble falling asleep after experiences like this, but you can overcome this form of insomnia. Below you can read how you can do this in various ways.

To step

Method 1 of 5: Find distraction while trying to fall asleep

1. Before going to sleep, concentrate on something else. Before going to bed, try to focus on something less scary - or even more cheerful. That way, your attention will be diverted from what startled you and the distraction will make it easier for you to fall asleep. You can look for distraction in many different ways to help you fall asleep more easily.
   • Think back to a happy event. Maybe you have a nice childhood memory or a more recent memory that, if you focus on it, could help divert your attention from the fear you feel after watching a horror movie, for example.
   • Look for an object in the room that you can focus on.Think about how you would describe this object to someone else. What shape is it? How would you describe its outlines? Does it remind you of anything? To which? How did you get this item? Who did you get it from? A few simple questions like these can make you focus completely on something else and you'll soon forget that scary monster from that movie or whatever it was that haunted you and fall asleep more quickly.
2. Listen to soothing music. It doesn't matter what kind of music it is, just pick something that calms you down and turn it on softly while trying to fall asleep. Music can be a good aid to falling asleep; both before going to bed and while falling asleep.
   • If you associate silence with what you feared, focusing on calming music can usually distract your thoughts enough to allow you to fall asleep peacefully.
   • When you play a musical instrument, you can focus on how you would play the soothing music you have chosen yourself. What key is it in? What is the time signature? Trying to answer questions like this can take your mind off your fear and before you know it… you wake up!
3. Count sheep. It may sound silly, but chances are that the same tricks you might use to fall asleep when you're not scared will help you fall asleep when you're scared. Counting sheep is nothing more than trying to see sheep in front of you while trying to fall asleep giving each sheep a number. These types of mental exercises can make you fall asleep faster.
   • You don't have to just count sheep - you can bring in the entire animal kingdom if that helps you!
   • Let your imagination work and add details to the animals you see in front of you, be they sheep or other animals. Concentrate on their fur / coat, hooves / legs, etc. Again, you are trying to divert your attention, so the more details you envision, the more likely you are to stop being scared and fall asleep.
4. Concentrate on your breathing. People who meditate become calm by focusing only on their breathing as they breathe. This can also be an effective way to get you to sleep faster.
   • A specific way to focus on your breath to divert your attention from your fears while trying to fall asleep is to count the number of breaths you take. Count each time you take a breath after exhaling and chances are you will calm down enough to fall asleep despite your anxiety.
   • Another way to focus on your breath is to say "in" and "out" to yourself as you breathe in and out. You don't have to say it out loud, just say "in" to yourself as you breathe in and "out" as you breathe out, repeating this until you fall asleep.

Method 2 of 5: Adjust your environment

1. Leave your door open or close it - just where you feel more comfortable.
   • If some light enters the room with the door open or if you feel less claustrophobic with the door open, for example, leaving your door open can make your surroundings feel more comfortable while trying to fall asleep.
   • If you feel safer with the door closed while falling asleep, it is better to leave it closed while trying to fall asleep. Anything you can do to make you feel more comfortable trying to fall asleep will help you fall asleep faster after watching a scary movie, for example.
2. Keep the light on while you try to fall asleep. Scary subjects in a movie, on television, etc., often have to do with the dark. If you leave a light on while trying to fall asleep, you can reduce anxiety and fall asleep more quickly. However, do not provide too much light in the room while you sleep, because that can actually be harmful to your health. Therefore, do not make it a habit to sleep with the light on.
   • Have a night light or other small light on. That way you may feel safer without it giving too much light and keeping you awake.
   • A television can also cause dim light while you are trying to fall asleep, even if you turn off the sound and simply leave the television on because of the light it emits.
3. Have lucky charms or talismans handy. If you have a rabbit's foot or dream catcher, for example, keep the lucky item handy while you try to fall asleep. Chances are you will feel safer that way.
   • If you are a believer, you can keep something related to your faith near you, such as on your nightstand or under your pillow. Consider, for example, a cross or a rosary.

Method 3 of 5: Keep your mind busy

1. Read a book. In a book, a story is told in such detail that you quickly become absorbed in it and completely forget not only the world around you, but also your own thoughts and feelings - including the fear caused by something scary - and in addition to distraction from the scary reading in bed also offers other benefits; Reading before going to sleep is a good idea for several reasons.
   • Just make sure you don't choose a scary book or else you will destroy the book's purpose of distracting your thoughts.
   • Choose a book that is so cheerful, funny, or intricate that it will completely take your mind off your mind.
   • Consider getting a book that deals with a topic you don't really find very interesting — like a school textbook, for example. You may fall asleep because of that alone.
2. After a horror movie, watch a funny movie. Humor is a great way to distract your mind if you're too scared to go to sleep. Good humor, and also laughter, is also healthy for you.
   • A movie or show you watch before going to sleep can affect your dreams, so watching something a little less scary before going to sleep can help reduce the difficulty of falling asleep.
   • What works even better is choosing something you already know - something you've seen before, like one of your favorite movies - to watch after seeing something scary. That way, you interrupt the possibility that the scary movie will affect your dreams and your sleep, and it can also put you at ease to some extent because it is familiar.
3. Go needlework. An excellent way to occupy your mind when you can't sleep is to do some needlework. The repetition that comes with many types of crafts is often just what you need to divert your attention:
   • Hooks
   • To knit
   • Embroidery

Method 4 of 5: Convince yourself that there is no reason to be afraid

1. Tell yourself that whatever was in the movie, the story, or whatever shocked you is not real and could never happen to you. Looking at what scared you that way can be a great way to get over your anxiety and fall asleep more quickly.
   • If the movie, book, or whatever happened true, think about how likely something so extreme could actually happen to you. Chances are, it's quite unlikely that anything similar will happen to you, especially right after seeing that situation in a movie.
2. Try to imagine that a certain character - someone who really exists or a made-up character - that you admire is there to help you. For example, imagine a friendly dragon standing guard at your door and ready to protect you.
   • You can even think of ways to turn a spooky scene into a book or movie into a funny or ridiculous scene. That way, whatever you feared, whatever it was, doesn't seem so scary anymore.
   • Try to imagine that you and a great or fantastic hero are overpowering what you fear in the most insane and unimaginable way.
   • Sometimes, no matter how hard you try, you just can't get rid of what you fear, but remember this: If a writer or filmmaker can come up with these things, they are just ideas. Facing things that scare you in this way can help you get over your fear sooner.
3. Concentrate on the differences between where you are and the movie or book setting that scared you. Probably the differences are so great that your anxiety will soon diminish and you will fall asleep without much trouble.
   • In the American horror movie Paranormal Activity for example, the main character's bed is right next to the door. If your bed is on the other side of the room, could you experience the same thing?
   • If what shocked you is fiction, it probably doesn't matter where it happened because the story was made up. If you keep this in mind, chances are you will come to the conclusion that you have nothing to fear.

Method 5 of 5: Asking for help from others

1. Talk to someone about your fear. Talking about your fear can help relieve that fear because sometimes simply by talking about your fears can help you discover how unnecessary they are.
   • Talk to one of your parents about it. Chances are, your mom or dad can get you comfortable so that you can sleep better.
   • Talk about it with a friend. Our friends are an important part of our social safety net, so a friend may be able to give you exactly the support you need to overcome your anxiety.
   • Talk to your partner. Not many people will understand you and your fears as well as your loved one - your spouse, your boyfriend, your girlfriend, etc. Talking about it with the one you love can also help you overcome your fears to come.
2. Sleep with someone else. You may feel safer sleeping in the same room with someone else - your loved one, one of your parents, a friend, your sibling, etc.
   • If you are already used to sleeping with someone else, such as with your loved one, ask them to hold you while you sleep so that you feel safe and secure.
   • If you have no problem sleeping with a friend, that can help a lot too.
   • It depends on how old you are, but you may find it comfortable to sleep with one of your parents, or both, or one of your siblings in the same bed. You may feel safer in their company and get over your fear more quickly.
3. Seek professional help. If you feel that you are easily scared and cannot even sleep because of your anxiety, you may want to consider making an appointment with a psychiatrist.
   • There is a certain taboo about talking to a psychiatrist, but try to get over your pride - especially if you lack sleep.
   • A psychiatrist may be able to prescribe medication that will make you calmer or improve your sleep. Just do not take more than the prescribed dose and do not automatically assume that you will indeed be prescribed medication.

Tips

• If possible, try to watch the "Behind the Scenes" session of the movie. This will guarantee you that it is all fake.
• Sleep with a pet in your room or on your bed. A pet gives you support in difficult times.
• Don't read scary books or watch horror movies in your bedroom or the room where you plan to sleep, wherever that may be; if you do that, you may start to associate that space with anything scary in the book or movie that will make it difficult for you to fall asleep.
• If you tend to get scared of scary stories, try to find out how scary a particular movie or book really is by doing some research beforehand.
• Only watch scary movies if you know that you will not sleep alone, for example when you are staying with someone or have friends to stay.
• Look away from the screen when parts of a scary movie get extra spooky.
• Cover your ears when something really scary is happening or about to happen. That way you can see the movie, but you no longer hear all the accompanying scary sounds.
• Watch or read something really funny to get the scary story out of your mind.
• If your environment resembles those from the movie or from the story, such as the wardrobe in your bedroom, leave the door of the closet open and put a night light in the closet or nearby, or fill it up so that you can be sure. know no one will fit in.
• Remind yourself it's all acted out, it's not real!
• If you are watching the movie on an iPad or other device, make sure you also have another device at hand so that you can watch a funny movie on it.

Warnings

• Respect others. If you're staying somewhere or have friends to stay with and some of them don't want to see the rest of a scary movie, don't force them to watch anyway.
• Never watch scary movies if you really can't stand scary stories at all.
• If you don't follow the advice above, certain movies and books can have an effect on you when you first read them that can last for weeks or even months.