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Love the thrill of a spooky movie but struggle to sleep afterwards? We share tips on how to switch off the scary thoughts for a fright-free slumber.
4 Min Read | By Holly James
Last Modified 25 September 2025 First Added 25 October 2024
Whether you love or hate horror films, we’ve all had a movie keep us awake at night. Thanks to today’s realistic effects, scary films can stick with us long after the credits roll. In this guide, we’ll uncover why scary movies can disrupt your sleep and share our top tips for putting those spooky thoughts to bed.
After the film ends, swap the scares for laughter. Watching a comedy or light-hearted content can lighten your mood and break those stubborn, anxious thoughts. Plus, laughter releases endorphins, calming your nervous system and easing tension.
Making your space feel cosy helps you feel secure and safe, which makes drifting off much easier after a scary movie. Leave a lamp or nightlight on if you feel uneasy in the dark. Close any doors or windows and snuggle up with a partner or a pet.
Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation help de-stress the body by engaging the parasympathetic nervous system. Even simple background noise, such as a calming playlist, can help lower the heart rate, reduce tension, and shift focus away from the initial stressor, creating a sense of calm.
Talking with a friend about a scary movie can allow you to process your emotions, even if they haven’t seen it. Speaking your thoughts aloud or writing them down can help you rationalise what you saw and prevent them from lingering in your mind all night. This lets you remind yourself that it’s just fiction, making the experience seem less real and less daunting.
Watching a movie’s behind-the-scenes clips or outtakes is a great way to calm your scary thoughts. Seeing the actors out of character, laughing and chatting like regular people, can help reassure you that it’s all just fiction and make it easier to let go of any lingering fears. It’s like pulling off the mask of the villain that keeps you up at night!
Sometimes, the fastest way to overcome a fear is to face it. If you’re anxious about the dark, turn off the lights for a few minutes and remind yourself that nothing is there. Nervous about a creaky hallway? Walk through it. While it might feel unsettling at first, you’ll likely find that after a few minutes, nothing has happened, which proves to yourself that it’s all in your head.
Getting up from your sofa and moving to another room can work wonders for those lingering thoughts. A change of scenery brings you back into the present, allowing you to return to the real world rather than the one on the screen. Turning on the lights or playing happy music can also help free you from spooky thoughts.
Your brain finds comfort in habits, so try to follow your usual bedtime rituals. Skincare, brushing your teeth, and reading a few pages all signal relaxation and help your body shift from alertness to rest mode. Skipping your routine will only keep your system unsettled, as you’re not taking the time to wind down.
While sugary popcorn and pick-and-mix treats might be your go-to for movie night, consider switching it up with salted popcorn. Stimulants like sugar, alcohol, and caffeine can trigger physical responses, such as increased heart rate, mimicking feelings of fear. They can also elevate anxiety levels, amplifying your stress response during the film. This can potentially disrupt your sleep afterwards, leaving you lying awake and worrying all night.
Read more about how diet can affect sleep.
Whether you’re celebrating Halloween or you’re a year-round horror fanatic, you might be tempted to enjoy back-to-back spooky marathons. However, these can overload your nervous system. If you’re struggling to sleep, press pause and give your body a break. Mixing in a light-hearted series or calming downtime can keep stress hormones in check, protecting your sleep.
Yes. Horror movies raise stress hormones, making it harder to relax. They can also reduce REM sleep and trigger nightmares, leaving you with restless or poor-quality sleep. This is why it’s important to take time to unwind and calm your mind before bed.
Horror movies are designed to scare, triggering your body’s fight-or-flight response. This floods you with adrenaline and cortisol, keeping your brain and body alert even after the movie ends. As a result, your mind races, your heart beats faster, and falling asleep feels impossible. This heightened state can interfere with deep sleep because your body still reacts as if there’s danger.
Our dreams are the brain’s way of processing the emotions and experiences we’ve had during the day. Watching something scary right before bed can shape what shows up in those dreams. The rush of adrenaline and cortisol from a fright may make nightmares more likely and cause dreams to feel fragmented, intense, or unsettling. Because we often dream about whatever lingers in our minds, taking time to clear our thoughts after a horror movie can help reduce bad dreams.
If you consistently feel intense fear from horror movies, it could negatively affect your sleep and potentially lead to insomnia. Elevated cortisol levels can remain for hours, fuelling anxiety and disrupting your natural sleep cycle. A disrupted sleep cycle makes it increasingly difficult to fall asleep, even when tired. If this becomes a problem, it’s a good idea to consult a medical professional for guidance.
If you’re feeling too wired to sleep, try calming both your body and mind. Chat with a friend, do some gentle stretches or meditation, listen to soothing music, or switch to a light-hearted show. And if the dark feels overwhelming, leaving a light on is perfectly fine until you feel safe. These simple steps can help you relax and ease into restful sleep.
For some people, yes. Skipping time to wind down after a horror film can leave you feeling tense or anxious about your surroundings. That stress may spill into your dreams, causing nightmares or jolting you awake with a racing heart. Poor sleep then adds to stress, creating a cycle that makes you feel worse. An occasional scare is harmless fun, but frequent exposure without proper relaxation can take a toll on your mental health.
While it may be tempting to indulge in a thrilling scare, especially around the spooky season, moderation is key. Adrenaline-fueled horror films can keep you wide awake and lead to sleep problems. So, get to know your own limits and take the time to relax after a scary movie using calming techniques—your sleep will thank you.
See all articles by Holly James
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