Spooky season is well and truly upon us. And we all know what that means - time for a horror movie marathon. But, if you’re anything like us, that also means having a few night terrors. So, how exactly do we stop them?
Whether you’re a horror film fanatic or Halloween isn’t your thing for precisely that reason, there are plenty of ways to sleep happy after a scary movie. Here at Happy Beds, we’ve teamed up with sleep psychologist Dr Katherine Hall to carefully compile our top five tips on how to stop nightmares.
How do I stop scary dreams during spooky season?
Halloween is here, so it’s time to start flicking through the television and streaming sites in search of the perfect scary movie or true crime documentary to get us in the spooky spirit.
Dr Hall, sleep psychologist at Somnus Therapy, explains that “nightmares are predominantly caused by stress, and horror films are designed specifically to heighten emotions.
“They use psychological tricks to create illusions of suspense and danger, which cause both stress and anxiety. We then bring this stress to bed with us, making our brains unable to relax and switch off.
“Those dealing with anxiety and trauma may feel that these fears are intensified, but that is just the body’s fight or flight response being triggered.
“Try leaning into those feelings, as feel-good hormones, such as dopamine and serotonin, are also released, so can boost your mood after the nerves have settled”.
Together with Dr Hall, we’ve compiled these top five tips to scare away any scary dreams that may creep in as spooky season starts…
Our top 5 tips for helping to prevent nightmares:
1. Distract your mind with something light-hearted
Try to distract your mind and shift your focus away from anything that you find unsettling. Put your mind at ease by watching a comedy, reading a book, or listening to relaxing music - whatever best suits you. This is essential for helping to change the mood of your home, and help your mind focus on positive imagery before bed.
According to Dr Hall, “Focusing on something else, such as watching a comedy show or reading a book, allows the brain to process what you have just watched and decipher how real the threat was.
“You could even try watching scary films earlier in the day to lessen the intensity of the content. It also helps to have the rest of the day for the body to break down the released adrenaline, ensuring the film is not the last thing on your mind at night”.
2. Watch ‘behind the scenes’ footage
Or, why not try watching some special ‘behind the scenes’ content? Take away some of the mystery and break down any hair-raising moments that left you feeling a little on edge.
Even though you already know the film is fictional, this is the perfect way to put your mind at ease. After all, seeing the application of special effects make-up or the likes of Freddy Krueger joking around really helps to detract from their terrifying exterior.
3. Talk about the film with family and friends
If possible, avoid watching horror films alone. Not only are movie marathons much more enjoyable together, but they also make laughing off the heebie-jeebies much easier. Acknowledging your fears with friends, or even talking about your favourite scenes can help you to differentiate between reality and fiction.
Dr Hall suggests, “Talking through the film with friends after watching can put things into perspective and help convince the mind that what you have just viewed is not real.
“Try chatting about your favourite part of the movie and how you felt at that particular moment”.
4. Avoid stimulants before settling down for bed
Scary movies naturally increase heart rates, breathing rates, and blood pressure due to their jumpscares, dramatic music, and other spine-tingling features. So, whilst consuming stimulants might not seem all that bad, you risk heightening feelings of fear post-movie marathon by doing so.
Dr Hall explains, “Stimulants, such as caffeine, sugar, and alcohol, can increase heart rate and intensify feelings of fear or danger. By avoiding consuming these at night, your chances of horror-induced anxiety are significantly reduced”.
5. Create a bedtime routine and stick with it
A little TLC before bed never hurt anybody, so why not conjure up a relaxing pre-bed routine to soothe any spooky suspicions. Whether you prefer to meditate, read, or simply relax with a herbal tea - do something to distract your mind from any unnerving night terrors.
Having a bedtime routine gives the mind a chance to unwind and settle down for the evening. Dr Hall suggests pouring a mug of your favourite hot drink, listening to calming music, or meditating to soothe the soul and prepare the mind for a night of peaceful sleep.
Don’t be a scaredy cat!
With spooky season in full swing, horror movie marathons should definitely also be on the agenda. And if you plan on avoiding those dreaded nightmares, try one or two of our Halloween tricks to keep any night terrors at bay. Happy Halloween!
