You can't identify and dismiss illogical fears when you're tired.Sometimes the anxiety you normally keep under control sneaks in.You might be afraid of things you know aren't real, such as burglars.The dark, or the sense of solitude, is frightening.Learning to name your fears, comfort yourself, and get a good night's sleep will help you be less scared at night.
Step 1: There are daytime stressors.
During the day, stress can cause anxiety and panic.Children and adults are more likely to be afraid at night if they are stressed out.Writing down moments of stress and the place and time they occur will help you keep track of your mood.What are their thoughts?Are you stressed out at work?Are you at school?Do you mean in social situations?Post-traumatic stress disorder sufferers are more likely to experience fear at night, nightmares, and sleep disorders.If you have survived a traumatizing 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: Name your fears.
When you are scared at night, name the emotion.If you feel comfortable, say it aloud."I am scared, anxious, or having a frightening thought."Tell us what brings it up."The shadow that the tree makes on my wall at night is frightening me, because I feel alone, and I worry that nobody is here to protect me."
Step 3: You should address yourself by name.
It is possible to regain control of your emotions by speaking to yourself.It is possible to boost that effect by using your first name instead of "I" or "me".Use your first name to give yourself commands.Jane, calm down.Get warm.Close the eyes if the covers are pulled up.You know it's just the wind outside, and it always scares you.
Step 4: Don't forget to keep a journal.
Writing fears down can help you move on.You can write down your fears in a "worry diary" or you can keep a regular journal.You can include the things that are worrying you in your journal.
Step 5: Call a friend or family member.
There is no need to suffer alone.It is possible to clear your mind by speaking to a loved one.It can be therapeutic to say things out loud.You might get some helpful advice.
Step 6: Talk to a therapist.
If left unaddressed, nighttime anxiety becomes harder to treat.Ask your doctor to refer you to a therapist.Ask for help with stress management when you talk to your doctor or therapist.
Step 7: Meditate.
Take some time to put your cares in the hands of the universe.When you pray, talk about your fears.Try not to think of anything at all, or repeat a chant such as "I am safe; I am home" if you want to meditate.Sit and take your time.
Step 8: Relax deeply.
This can help you relax.Concentration on the feeling of the breath coming in and out of you as you breathe.Feel the movement of your body.When you begin to worry about other things, remind yourself to pay attention to your breath.
Step 9: It is a good idea to treat your bed like a safe space.
Try to treat your bed like an island instead of fleeing it at night.Make sure your bed is only used for relaxing and sleeping.If you do anything other than sleep in your bed, make sure it is calm.If you like comforting movies, watch them in bed.Saving dramas and action films for the couch is a good idea.When you get to sleep, pay attention to your bed.Touch the fabrics.You should squeeze your pillows and sheets.You can get anchored in the present moment by paying attention to the sensory information you are taking in.You should make your bed in the morning.
Step 10: Don't use a night light that is too bright.
It is possible to sleep with some sort of light on if you are afraid of the dark.Pick a night light that will turn it off automatically.If you're afraid of waking up to pitch dark, try keeping a light on in the hall or choose a very dim night light.
Step 11: Let yourself be comforted.
It's possible to feel alone at night.You can find ways of opening your room to other people.You should keep your bedroom door open at night if you live with other people.If you live alone, you should put up pictures of your loved ones and get a phone call in the evening.If you want someone to call you at the same time every night, ask them to be your parent, sibling, or best friend.Sleeping near a pet can help you feel safe.Some animals like sharing a bed.Having a pet in the house can help you feel less alone.It's a good idea to sleep with a stuffed animal, a blanket, or an object that reminds you of your loved one.You should wear soft pajamas.Remove anything that scares you at night and decorate your room with things you like to see.
Step 12: It's a good idea to have a consistent sleep routine.
Going to bed the same way can help train your body to sleep.Go to bed and wake up at the same time.You should brush your teeth, use the bathroom, and get ready in the same order every night.
Step 13: Guard against nightmares.
You might be afraid at night because you have nightmares, which can make sleeping seem scary.Make sure you sleep hard and long.Adults should sleep seven to eight hours a night.Children and teenagers need more than nine hours of sleep.Don't take the nap.napping can interfere with the sleep of adults, teenagers, and older kids.Before you sleep, use the bathroom.nightmares can be caused by an overfull bladder.It's a good idea to avoid eating or drinking near your sleep time.These can cause nightmares and interfere with sleep.
Step 14: A warm bath an hour or two before bed is a good idea.
It will warm up your body, which is comforting.You will cool off when you step outside.Lower your body temperature will help you sleep.Stay cool.Don't put on more blankets than you need.You might have trouble sleeping.
Step 15: Don't stay inactive.
Exercise lowers stress and helps you sleep.You can avoid fears at night with these two things.You can either take a walk or ride a bike during the day.Don't exercise before bed as this will make it hard to sleep.
Step 16: You should go to bed at the same time every night.
Every night, sleep for nine to eleven hours.You will have an easier time falling asleep if you get enough sleep.
Step 17: To be put to bed, ask.
Nobody is old enough to not sleep.Going to bed alone can make you feel lonely.You should ask for a parent or guardian to sit with you.Ask them to read, sing, or talk to you.Goodnight, ask for a hug.
Step 18: Do the same things.
Your body relaxes when you have a nighttime routine.Prepare for bed and do something you enjoy in the same order every night.Before you fall asleep, you might want to brush your teeth, take a bath, and read a chapter of a book.
Step 19: Don't watch scary movies.
Scary movies, violent video games, and scary stories can make you scared at night.They're supposed to do that.Don't cut out the scary stuff if you are scared at night.Don't watch a scary movie or a violent video game at night.
Step 20: Relax in a relaxing scene.
Take a picture of a beautiful place when you go to bed.This could be your favorite place, like a beach.It could be like a castle or a forest.As many details as you can imagine.
Step 21: You should remind yourself that nightmares are not real.
If your fears come up, remind yourself that they are real.Say, "That isn't a ghost, that's my fear.""I'm scared, but nothing is going to hurt me."Do you want to think about your scene?If you're thinking about real life things that are scary, like people you love dying, say, "I get worried at night, but that doesn't mean the night is dangerous."
Step 22: It's a good idea to have a cozy bed.
It's a good idea to have a bed with clean sheets and blankets.It's a good idea to keep your favorite stuffed animal in your bed.If you want, you can put a night light in your bedroom.If you want your sleep to be undisturbed, ask for a night light that turns off after a while.When you're scared, stay in bed.Call for help if you need it.Staying in bed will show you that your bed is safe.
Step 23: Talk about it.
You don't have to be afraid at night.Everyone has fear.Growing ups need to sleep.When you are scared, you can tell your family and friends.If you wake up from a nightmare, you can ask for a hug.If you wake up from a nightmare, you might just fall asleep.In the morning, tell your parents about it.