Plan out what you want to achieve the next day. Think of a happy memory. You may have a happy childhood memory or even a more recent memory that, if you focus on it, could help you distract yourself from whatever fear you are experiencing as a result of watching a scary movie, etc. Find an object in the room where you sleep to focus on. In your mind, think about how you would describe this object to another person. What is its shape? How would you describe its contours? Does it remind you of anything? What? Where did you obtain this object? From whom? Simple chains of questions like this can get you thinking about something else entirely and soon you will forget whatever scary thing was haunting you long enough to sleep.
If you associate silence with whatever scared you, concentrating on soothing music can help distract you enough to get to sleep comfortably. If you play a musical instrument, try to concentrate on how you might play your chosen soothing music yourself. What key is it in? What is the time signature? Again, going through these kinds of questions can distract you from your fear, and the next thing you know, you’ll be waking up!
You don’t have to limit yourself to sheep — imagine the entire animal kingdom if it helps! Let your imagination give detail to the animals you imagine, sheep or otherwise. Concentrate on their fleece/fur, hooves/feet, etc. Again, you are trying to distract yourself, so the more detail you imagine, the more likely you are to stop being scared and start falling asleep.
One way to concentrate on the breath to clear your mind of fears and fall asleep is to count breaths. Count each breath you take after you breathe out and you might be able to enter a tranquil enough state to fall asleep in spite of your fear. Another way to concentrate on the breath is by saying to yourself “in” and “out” as you breathe in and out. You don’t have to speak out loud, but just to yourself say “in” as you breathe in, and “out” as you breathe out, and so on.
If leaving your door open lets in a little light or helps you feel less claustrophobic, for example, then leave your door open to help make your surroundings more comfortable as you try to fall asleep. If closing the door as you fall asleep helps you feel more secure, then leave it closed as you try to fall asleep. Anything you can do to make yourself feel comfortable and safe as you fall asleep will contribute to your ability to fall asleep after seeing a movie that scares you, etc.
Leave a night light or small lamp on. This may give you reassurance without providing too much light and keeping you awake. A television can provide soft light as you fall asleep too, even if you mute the sound and simply leave the television on for the light it gives off.
If you are spiritual, you could keep something that is part of your religion nearby, such as beside the bed or under your pillow. Some items might include a rosary or crucifix, etc.
Be sure the book you choose is not scary or you will defeat the book’s purpose of occupying your mind. Choose a book that is happy, funny, or complicated enough that you will occupy your mind effectively. Consider a book that deals with a topic you find somewhat uninspiring—such as a school textbook or the like, as this alone might put you to sleep.
The media you expose yourself to before sleep can affect your dreams, so watching something less scary before sleeping can keep you from having trouble sleeping in the first place. Even better, choose something you are familiar with already — something you have already seen, like a favorite film — to watch after something scary. This will not only interrupt the possibility of the scary media affecting your dreams and your ability to sleep, but it might be comforting to some extent as well because it is familiar.
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If the film or novel, etc. that has scared you is something that did actually happen, consider the likelihood that something this extreme could, in fact, happen to you. Chances are, it is quite unlikely that you will have a similar experience, particularly after just having been exposed to that situation in a film.
You could even make up ways to make a scary scene in a book or a film look silly or funny so that whatever has scared you doesn’t seem so scary. Imagine that you and an outrageous or awesome hero defeat whatever is scaring you in the most over-the-top way possible. Sometimes, no matter how hard you try, you just can’t seem to get whatever is scaring you out of your head, but consider this: if an author or filmmaker can make these things up, then they are just ideas. Thinking of whatever has scared you in this way might help you overcome your fear.
For example, in the film Paranormal Activity, the characters’ bed is right next to the door. If your bed is on the other side of the room, could you experience the same situation? If whatever has scared you is fictional, then chances are it won’t even matter where the action takes place because the story is made up. With this in mind, you may be able to come to the conclusion that you have nothing to fear.
Talk to a parent or older sibling. They might be able to provide the comfort you need. Talk to a friend. Friends make up an important part of our support systems, so they may provide just the outlet you need to overcome your fears. Talk to your significant other. Few will be able to understand you and your fears as well as your significant other or partner. Talking to your significant other might also help you overcome your fears.
If you usually sleep with someone else, such as a significant other, ask them to hug you as you sleep for a comforting sense of security. If you feel comfortable sleeping with a friend, this might also be helpful. Depending on your age, you may feel comfortable sleeping in a bed with one or both parents or a sibling to help feel secure and overcome your fear.
Speaking with a psychiatrist does have a certain stigma, but don’t be too proud — especially if you are losing sleep. A psychiatrist might be able to offer you medication that will calm you or help you sleep, though these medications should be neither expected nor abused.
