Difference between revisions of "Avoid Being Scared at Night"
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| − | The feeling of being scared is a natural response in certain situations, such as being in the dark at night. Being scared stems from fear, which is part of our body's "fight or flight" response that helps us know if we are in danger.<ref | + | The feeling of being scared is a natural response in certain situations, such as being in the dark at night. Being scared stems from fear, which is part of our body's "fight or flight" response that helps us know if we are in danger.<ref>http://www.psychologistworld.com/stress/fightflight.php</ref> The perceived danger can be physical or psychological, and often puts us on edge and causes anxiety.<ref name="rf17045">Reeve, J. (2001). Understanding Motivation and Emotions.</ref> The problem is when this natural response of being scared begins to impact your daily functioning, including sleeping. Being scared at night can negatively affect sleeping patterns and overall quality of life for both children and adults.<ref name="rf17046">http://www.healthguidance.org/entry/15655/1/How-to-Stop-Being-Afraid-of-Sleeping-Alone.html</ref> |
[[Category:Facing Fears and Worries]] | [[Category:Facing Fears and Worries]] | ||
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#Avoid the mid-day nap. When you stay up late, you wake up tired, not feeling refreshed and, by the middle of the day, craving a nap. However, napping for a long period of time in the middle of the day can make you less able to fall asleep with ease when you go to bed at night. Moreover, when you are tired at night and ready to go to sleep, you have less time and energy to think about being scared.<ref name="rf17046" /> | #Avoid the mid-day nap. When you stay up late, you wake up tired, not feeling refreshed and, by the middle of the day, craving a nap. However, napping for a long period of time in the middle of the day can make you less able to fall asleep with ease when you go to bed at night. Moreover, when you are tired at night and ready to go to sleep, you have less time and energy to think about being scared.<ref name="rf17046" /> | ||
#* If you feel that you must nap mid-day because you're too zapped to keep going, try taking a "power nap" just before lunch.<ref name="rf17047">http://www.prevention.com/health/sleep-energy/best-foods-eat-night-help-you-sleep</ref> These short naps of 15-20 minutes can give you some great benefits, including a burst of energy and alertness and increased motor performance. These shorter naps are what most people really need to stave off sleepiness and get the energy needed to continue on with their day.<ref name="rf17048">www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps</ref> | #* If you feel that you must nap mid-day because you're too zapped to keep going, try taking a "power nap" just before lunch.<ref name="rf17047">http://www.prevention.com/health/sleep-energy/best-foods-eat-night-help-you-sleep</ref> These short naps of 15-20 minutes can give you some great benefits, including a burst of energy and alertness and increased motor performance. These shorter naps are what most people really need to stave off sleepiness and get the energy needed to continue on with their day.<ref name="rf17048">www.webmd.com/balance/features/the-secret-and-surprising-power-of-naps</ref> | ||
| − | #Try deep breathing techniques. Focusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing, in which you expand the lungs and abdomen, encourages full oxygen exchange, the trading of incoming fresh oxygen for outgoing carbon dioxide. Deep breathing slows the heartbeat and stabilizes blood pressure.<ref name="rf915" /> | + | #Try deep breathing techniques. Focusing on deepening your breath is one way to invoke the relaxation response to stress. Deep breathing, in which you expand the lungs and abdomen, encourages full oxygen exchange, the trading of incoming fresh oxygen for outgoing carbon dioxide. Deep breathing slows the heartbeat and stabilizes blood pressure.<ref name="rf915">http://www.health.harvard.edu/mind-and-mood/relaxation-techniques-breath-control-helps-quell-errant-stress-response</ref> |
#* Sit in a comfortable position and close your eyes. Take one or two normal breaths to settle yourself. Inhale, or take a deep breath, for 5 counts. Hold for 5 counts. Then exhale, letting all the air out, for 5 counts. Repeat for several cycles until you feel more calm.<ref name="rf17049">http://psychcentral.com/lib/relaxation-helps-ease-fears-and-phobias/0001070/2</ref> | #* Sit in a comfortable position and close your eyes. Take one or two normal breaths to settle yourself. Inhale, or take a deep breath, for 5 counts. Hold for 5 counts. Then exhale, letting all the air out, for 5 counts. Repeat for several cycles until you feel more calm.<ref name="rf17049">http://psychcentral.com/lib/relaxation-helps-ease-fears-and-phobias/0001070/2</ref> | ||
#[http://www.wikihow.com/Meditate Meditate]. Meditation is a helpful tool to feel more relaxed. Some people find it especially useful to meditate at the end of the days to help focus and quiet the mind after a busy day. Meditation is one way to become more aware of your surroundings and to achieve a higher level of awareness and inner calm. It is recommended that you meditate an hour before bed.<ref name="rf17050">https://www.psychologytoday.com/blog/minding-the-body/201203/four-good-times-day-meditate-and-one-avoid</ref> | #[http://www.wikihow.com/Meditate Meditate]. Meditation is a helpful tool to feel more relaxed. Some people find it especially useful to meditate at the end of the days to help focus and quiet the mind after a busy day. Meditation is one way to become more aware of your surroundings and to achieve a higher level of awareness and inner calm. It is recommended that you meditate an hour before bed.<ref name="rf17050">https://www.psychologytoday.com/blog/minding-the-body/201203/four-good-times-day-meditate-and-one-avoid</ref> | ||
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#* Sit in a comfortable position. Focus on your breath. Focus on being present and relaxed in your body, and notice every breath you take. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. If you find your mind wandering, focus on counting your inhales and exhales.<ref name="rf17051">http://www.mentalhealth.org.uk/content/a-to-z-of-mental-health/32776/mindfulness</ref> | #* Sit in a comfortable position. Focus on your breath. Focus on being present and relaxed in your body, and notice every breath you take. Work on clearing your mind of any negative or stressful thoughts; this can be the hardest part. If you find your mind wandering, focus on counting your inhales and exhales.<ref name="rf17051">http://www.mentalhealth.org.uk/content/a-to-z-of-mental-health/32776/mindfulness</ref> | ||
#* Some people find it helpful to focus on an object in the room, like a candle, or to harness their energy and focus into an audible sound, like "um".<ref name="rf17052">http://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726</ref> | #* Some people find it helpful to focus on an object in the room, like a candle, or to harness their energy and focus into an audible sound, like "um".<ref name="rf17052">http://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726</ref> | ||
| − | #Keep a journal. Writing in a journal can help you understand and better cope with the emotions and fears that arise at night.<ref name="rf4124" /> There is no right or wrong way to journal; you could create a lists or write more narrative entries describe your feelings and emotions at a given time.<ref name="rf13289" /><ref name="rf5759" /> In general, seeing your thoughts reflected on paper might help you identify some important patterns, which then you can learn to cope with or alleviate. | + | #Keep a journal. Writing in a journal can help you understand and better cope with the emotions and fears that arise at night.<ref name="rf4124">http://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4552</ref> There is no right or wrong way to journal; you could create a lists or write more narrative entries describe your feelings and emotions at a given time.<ref name="rf13289">http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips</ref><ref name="rf5759">http://psychcentral.com/lib/the-health-benefits-of-journaling/000721</ref> In general, seeing your thoughts reflected on paper might help you identify some important patterns, which then you can learn to cope with or alleviate. |
#* Try journaling for 10-20 minutes a day about whatever comes to your mind. Do not worry about spelling or grammar. Just let yourself process whatever you need to on paper.<ref name="rf5759" /> | #* Try journaling for 10-20 minutes a day about whatever comes to your mind. Do not worry about spelling or grammar. Just let yourself process whatever you need to on paper.<ref name="rf5759" /> | ||
#* Ask yourself some key questions to try to figure out what it is that scares you: What fears come to mind about the night? What feelings are coming up in the night or when you try to go to sleep? Do you avoid any particular places or activities at night? | #* Ask yourself some key questions to try to figure out what it is that scares you: What fears come to mind about the night? What feelings are coming up in the night or when you try to go to sleep? Do you avoid any particular places or activities at night? | ||
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#Take a warm bath. The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps you to fall asleep. | #Take a warm bath. The reason a bath helps with sleep is because your body temperature increases while you are in the bath and then lowers after the bath. Lower body temperature helps you to fall asleep. | ||
#* A bath should be taken about 2 hours before you plan to sleep because of the time needed to first raise and then lower your body temperature to enable easier sleep.<ref name="rf17053">http://web.stanford.edu/~dement/temp.html</ref> | #* A bath should be taken about 2 hours before you plan to sleep because of the time needed to first raise and then lower your body temperature to enable easier sleep.<ref name="rf17053">http://web.stanford.edu/~dement/temp.html</ref> | ||
| − | #* To enhance the calming effects of a warm bath, try incorporating some essential oils or scents associated with relaxation. Consider using a bubble bath or soap scented with lavender. Research shows that the herb lavender can produce calming, soothing, and sedative effects when its scent is inhaled. <ref name="rf1180" /> | + | #* To enhance the calming effects of a warm bath, try incorporating some essential oils or scents associated with relaxation. Consider using a bubble bath or soap scented with lavender. Research shows that the herb lavender can produce calming, soothing, and sedative effects when its scent is inhaled. <ref name="rf1180">http://umm.edu/health/medical/altmed/herb/lavender</ref> |
#Watch what you eat or drink before bed. Avoid eating a heavy meal right before you go to bed. In addition, avoid all stimulants such as coffee, nicotine, alcohol, caffeine, and/or sugar within 4 hours of when you plan to go to bed. Stimulants keep your brain awake, which can make it harder to stop worrying and calm down before bed.<ref name="rf17054">http://ucc.nd.edu/self-help/sleep-issues/</ref> | #Watch what you eat or drink before bed. Avoid eating a heavy meal right before you go to bed. In addition, avoid all stimulants such as coffee, nicotine, alcohol, caffeine, and/or sugar within 4 hours of when you plan to go to bed. Stimulants keep your brain awake, which can make it harder to stop worrying and calm down before bed.<ref name="rf17054">http://ucc.nd.edu/self-help/sleep-issues/</ref> | ||
#* However, eating a small snack about two hours before bed can be helpful. A good choice would be a banana and low-fat milk or a small handful of almonds.<ref name="rf17054" /><ref name="rf17047" /> | #* However, eating a small snack about two hours before bed can be helpful. A good choice would be a banana and low-fat milk or a small handful of almonds.<ref name="rf17054" /><ref name="rf17047" /> | ||
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#* If the light interferes with your child's ability to fall and remain asleep, you should remove it. A dim nightlight is advised only insofar as it does not disrupt the child's sleeping patterns. | #* If the light interferes with your child's ability to fall and remain asleep, you should remove it. A dim nightlight is advised only insofar as it does not disrupt the child's sleeping patterns. | ||
#* You can also leave your child's door open either partially or fully. Keeping the door open will help alleviate any fear associated with the separation from parents during the night.<ref name="rf17059" /> | #* You can also leave your child's door open either partially or fully. Keeping the door open will help alleviate any fear associated with the separation from parents during the night.<ref name="rf17059" /> | ||
| − | #Bring the pet into the room. Cuddles with pets can make people feel better.<ref name="rf5780" /><ref name="rf5781" /> A cat to snuggle around your feet, a dog resting on the floor, or even the soothing sounds of a fish filter or a hamster wheel can be be comforting in the night.<ref name="rf17058" /> | + | #Bring the pet into the room. Cuddles with pets can make people feel better.<ref name="rf5780"> http://www.ncbi.nlm.nih.gov/pubmed/12672376</ref><ref name="rf5781">http://www.ncbi.nlm.nih.gov/pubmed/12672376</ref> A cat to snuggle around your feet, a dog resting on the floor, or even the soothing sounds of a fish filter or a hamster wheel can be be comforting in the night.<ref name="rf17058" /> |
#Stay with your child for a while. If your child is very frightened and cannot be in the room alone at first, it is acceptable to stay by or in his bed with him until he falls asleep. However, only do this occasionally. If it becomes part of the regular bedtime routine (even two nights in a row), it may become a crutch and your child may not be able to sleep without your presence.<ref name="rf17058" /> | #Stay with your child for a while. If your child is very frightened and cannot be in the room alone at first, it is acceptable to stay by or in his bed with him until he falls asleep. However, only do this occasionally. If it becomes part of the regular bedtime routine (even two nights in a row), it may become a crutch and your child may not be able to sleep without your presence.<ref name="rf17058" /> | ||
#* If your child is afraid of being alone, let him know that you'll check on him.<ref name="rf17059" /> Start by checking in on him after 5 minutes, then 10 minutes, then 15 minutes, and so on, until he is asleep. Just do a quick check; don't linger, as your child may come to depend on your presence.<ref name="rf17058" /> | #* If your child is afraid of being alone, let him know that you'll check on him.<ref name="rf17059" /> Start by checking in on him after 5 minutes, then 10 minutes, then 15 minutes, and so on, until he is asleep. Just do a quick check; don't linger, as your child may come to depend on your presence.<ref name="rf17058" /> | ||
