Overcoming the Fear of Sleeping Alone
Sleeping alone can be nice – you’ve got the bed all to yourself, and no one to fight over covers with. But for some, the sheer thought of sleeping alone can cause a rise in panic, and dread over the lack of a sleeping partner. What can be done if you have the fear of sleeping alone?
Set Up a Routine
One of the first steps in overcoming the fear of sleeping alone is setting up a regular sleeping schedule. A few hours before your decided bedtime, you should indulge in relaxing activities such as reading a book, watching a humorous show, or taking a bath. Relaxing your mind will help prevent the build of anxiety or fear.
A great routine will help your mind realize when it’s time to shut off for the night. Just make sure you find out the right routine for you and your body. Before you know it, you will be sleeping through the night, even if you are on your own.
No More Naps
If you are struggling to fall asleep at night when you’re alone, you should not be napping during the day. According to healthguidance.org, the nap will only disrupt your natural sleep cycle and keep you awake through the wee hours of the night. If you are awake, you will be more prone to anxiety and fear.
If napping is not contributing to you staying awake, have a look at these tips to help you sleep – and stay asleep.
Early to Bed, Early to Rise
Going to bed early and waking up early will not only make you healthy, wealthy, and wise, but it will help you understand that the dark is nothing to be afraid of. When you go to bed by an early hour, let’s say 9 p.m., you will still be able to hear the surrounding noises of your community. Whether it be voices, cars driving past, crickets chirping, or a dog barking, these noises will help you realize you’re not alone after all.
In addition, waking up early, just before sunrise, will help you understand that the dark is not as scary as it seems. Seeing the dark and quiet morning will allow you to feel calmer when it comes to be night again. Besides, going to bed early and waking up early will contribute the most to having a full night’s rest, especially if you find yourself waking up in the middle of the night often.
Add in Background Noise
Having a little background noise can help you feel less alone and calm your nerves. While it is common for people with insomnia to play therapeutic sounds of nature to lull them to sleep, it might be best for you to play something like a talk show, turning on the TV to a 24 hour news station, or have the radio play. Adjust the volume to something suitable for you, and while whatever you choose to play might perk your interest for a little while, eventually, you will become bored and fall asleep.
According to WikiHow, adding in some white noise can also be helpful if you find the talking to be too disruptive to your sleep. Whether it be from a fan or a white noise machine, using white noise can help those whose fears are triggered due to sounds.
Call for Backup
If you are truly struggling with your fear of sleeping alone, realize one thing: you are not alone. Call upon a trusted friend or family member and let them know what you’re going through. Sharing the weight of your fears can help you find peace. Often times, feelings of isolation are what causes the fear of sleeping alone in the first place.
Sometimes the fear of sleeping alone comes and goes. This is especially true for those whose sleeping partner has to go out of town for business or works the night shift. In those cases, call someone over to spend the night with you. Not only will it help you stay calm and get some sleep, it’s a great way to bond with that person as well as have fun.
Get a Night Light
Adding a little light to your room and/or hallways can help to calm your nerves. By illuminating the normally dark shadows you can prove to yourself, once and for all, there’s nothing lurking there. Although night lights are typically associated with young children, they’re also made for adults. Sleep.org reports that having a night light can be helpful, just as long as you have the right bulbs, and it is placed appropriately so it does not disturb your sleep cycle.
Say Goodbye to your Fear of Sleeping Alone
Put your fears to rest by practicing some-if not all-of the techniques listed above. A few slight changes and a little effort can go a long way into helping you overcome your fears of sleeping alone. Remember, stick to your routine and get to bed early with a relaxed mindset, and you’ll soon find that those fears are in the past.