47% of adults are still afraid of the dark, which affects their sleep. Here's how to deal with it

No matter what the Ghost Busters say, it turns out we’re afraid of those ghosts. From hearing strange noises to experiencing nightmarish dreams or worrying about paranormal or human intruders, we are a population of nocturnal worries and according to a new study, 47% of us are afraid of the dark.

Even if you have chosen the best mattress for your sleeping needs and has turned your bedroom into an oasis of peace. If you’re one of the many people who are afraid of the dark, getting a good night’s sleep isn’t easy.

New research from Benson for Beds shows that almost half of British adults are still afraid of the dark and that this fear is affecting their sleep. A fifth say their anxiety is triggered by spooky seasonal festivities, so with Halloween week just around the corner, we asked psychotherapist and author Eloise Skinner how we can sleep better if we are afraid of dark nights.

How does fear of the dark affect sleep?

The research, conducted by Bensons for bedssurveyed 1,000 adults and found that almost half (47%) are still afraid of the dark, while a third say they don’t feel completely safe at night, wreaking havoc on sleep quality.

Fear of the dark, medically defined as nyctophobia, means checking behind doors, under the bed and in the wardrobe is an instinctive part of 38% of people’s bedtime routine. 25% even go so far as to sleep with their heads under a pillow. This can make it difficult to fall asleep, as your increased anxiety levels make it difficult to switch off before bed.

A woman lies awake in bed at night after a nightmare

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It’s not alone nighttime anxiety keeping adults awake at night, real fear of ghosts and monsters is also a problem, no matter how much we think we should have overcome these fears. In fact, the survey shows that 35% of adults say they are afraid of the dark because they worry about these ghosts.

As a result, just under half of adults (46%) leave a light on while they sleep to help them cope. But this threatens to worsen sleep quality because it suppresses melatonin production and disrupts our circadian rhythm.

How to sleep better if you’re afraid of the dark

Being afraid of the dark does not have to have a negative impact on your sleep. Here are some ways to get a good night’s sleep, even if turning off the lights increases your anxiety.

1. Read a nice bedtime story

It’s a story as old as time, but there’s nothing like a bedtime story to lull you to sleep, no matter your age.

According to Bensons for Beds findings, a third of adults wish they had a better relaxation routine to help them deal with their fear of the dark. Skinner suggests that part of that routine could be a light bedtime read in place of screen time.

A woman lying on her side reading a book in bed, illuminated by a lamp

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She says: “Focusing on a fun bedtime routine, such as reading a bedtime story, can help people cope with this anxiety. Choosing a story where the main character overcomes the fear of the dark can help with anxiety. reduce and reassure people to sleep.”

While it may sound childish, reading has been shown to calm the body and mind, making it the perfect bedtime habit.

2. Avoid electronics before bed

With so much of today’s media focusing on real-life horrors (news programs, we’re looking at you) or terrifying fiction (horror and thriller are two of the most popular movie genres), it’s no surprise that movie time before bed can make for make you feel uncomfortable.

Therefore, be selective in the media you use before going to bed, end with an uplifting book or follow our tips for how to sleep after a scary movie marathon (we get that it’s Halloween and you don’t want to miss the festivities) can help you manage your fear of the dark and achieve the best quality of rest.

3. Practice relaxation techniques

Meditation and breathing techniques can help you calm your mind and nervous system before bed, reducing nighttime fears and anxieties.

We tested several trending bedtimes breathing methods and so are our sleep coach-approved recommendations the 4 7 8 sleep method And moon breathing.

4. Use a night light

Although science discourages sleeping with any light on, a little light in a darkened room can help alleviate fear of the dark. Night lights are designed to help you sleep while you battle this anxiety.

They use warmer colors like red and orange, which don’t affect your circadian rhythm as much as cooler colors. These lamps make you feel more comfortable and safer in a dark room, helping you fall asleep faster and sleep longer.

A warm amber nightlight on the bedside table next to the Apple Watch and mug. Person lying in bed on blurred background.

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Why are people afraid of the dark?

There are many causes of nyctophobia, from evolution to trauma and media consumption. First, our ancient ancestors were at greater risk of being attacked by predators at night if their vision was poor or if we were vulnerable while sleeping, which naturally made them fear the darkness. This fear became instinctive. Passed down through generations and still experienced today.

Skinner explains, “Our fear of the dark may be related to primal instincts and the actual reality that we are more at risk in the dark and more vulnerable when we cannot see our entire environment.”

A woman with dark hair sleeps in bed on a dark winter morning

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Mental health can also influence how we think about the dark. Skinner says that feelings of “insecurity, loneliness or isolation” can lead our imaginations to “picture frightening situations.” This imagination can make us feel unsafe, preventing us from falling asleep and sleeping peacefully throughout the night.

More simply put, fear of the dark can be triggered by watching a scary movie. The new research shows that we’re not helping ourselves when it comes to nighttime anxiety. Two in five people say their nyctophobia is caused by watching horror movies that induce a vicarious fight or flight response.

Who is more afraid of the dark?

Being afraid of the dark is typically a fear associated with children. Although many of us grow out of this fear, the new research shows that almost half of adults still suffer from it, making them equally vulnerable to anxiety caused by the prospect of ghosts and monsters creeping into their homes.

A woman looking under the bed with a flashlight.

(Image credit: Getty Images)

Interestingly, men are more concerned about supernatural beings in the dark than women. While 49% of men say they are afraid of the dark because they worry about ghosts and monsters, only 26% of women say this is the cause of their nyctophobia.

Skinner thinks this is due to the fact that men “feel an additional obligation to be alert on behalf of others.” She adds: “It’s interesting to see from the research that men are more afraid of the supernatural than women. This may possibly be due to the fact that men feel the need to be protectors or care for others, while women may feel safe knowing their partner is present.”