How to Sleep After Watching a Horror Movie

Whether you’re a dedicated horror fan or someone who jumps at the slightest scare, we’ve all experienced that moment when a movie or show leaves us wide-eyed and restless. With advancements in technology and filmmaking, it’s no wonder that some thrillers can haunt our dreams. 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.

How do horror movies affect sleep?

Horror movies are designed to scare. Writers and producers purposely use techniques that tap into our primal instincts, triggering the fight-or-flight response. This evolutionary reaction has developed over thousands of years to prepare our bodies when danger is perceived. Although watching a movie sounds much less daunting than running away from a lion in the wild, as our ancestors might have had to, our bodies still react the same, releasing a surge of cortisol and adrenaline, the main stress hormones.

While the thrill can be exciting in the moment, these hormones can stay elevated even after the credits roll, making it tougher to unwind. This heightened state can interfere with your deep sleep, creating a vicious cycle of tossing and turning at night. However, by practising relaxation techniques and rationalising, we can help the body de-stress more quickly and get a good night’s sleep.

How do horror movies affect dreams?

Our dreams are the brain’s way of processing our emotions and experiences from the day. So, it’s no surprise that watching something scary just before bed can influence what appears in your dreams. The adrenaline and cortisol released in response to a fright can increase the likelihood of nightmares. These stress hormones can lead to fragmented dreams that often feel more intense and are often less pleasant. Since we tend to dream about what weighs on our minds the most, it’s essential to take steps to clear your thoughts after a scary film to help keep the bad dreams at bay.

Tips to help you sleep after a horror film

1. Try some relaxation techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and meditation help de-stress the body by engaging the parasympathetic nervous system. This response counteracts the stress response, helping to lower the heart rate, reduce tension, and shift focus away from the initial stressor, creating a sense of calm. Make sure to turn off the TV and create a peaceful space before you start to prevent distractions.

2. Distract your mind with humour

If lingering images of ghosts and ghouls are haunting your thoughts after a scary movie, it might be time for some humour therapy! Lightening the mood with a comedic show can help break those stubborn, anxious thoughts. Plus, laughter releases endorphins, otherwise known as the ‘feel-good’ chemicals, that help relieve any built-up tension in the body after a fright. So, why not swap the chills for chuckles?

Read our top picks of movies to fall asleep to.

3. Watch behind-the-scenes footage

It’s like pulling off the mask of the villains that keep you up at night—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 you rationalise, reassuring you that it’s all just fiction and making it easier to let go of any lingering fears.

4. Talk about it

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 out loud helps prevent them from lingering in your mind all night. Sharing the story with someone else also serves as a helpful reminder that it’s just fiction. Relaying the storyline and unleashing your inner critic can make the experience seem less real and, consequently, less daunting.

5. Change your environment

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 can also help free you from spooky thoughts. Just like stepping out of a dark cinema into bright daylight, this change brings back focus and reduces feelings of vulnerability. Plus, it illuminates the room to help reassure yourself that there’s nothing lurking in the shadowy corners.

6. Face your fears

If you’re feeling brave, confronting your fears head-on can be an effective way to shake off that post-horror movie anxiety. For instance, if you’re scared of the sounds coming from the basement, go and stand down there for a few minutes. If turning off the lights makes you anxious that a ghostly figure will appear in your doorway, just go ahead and switch them off. 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.

7. Avoid sugary snacks

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.

8. Switch off

If you’re reading this, chances are you’ve been spooked by a scary movie or program. 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, if you’re struggling to calm your racing mind and it’s starting to interfere with your sleep, it might be time to press pause. Continuous late-night scare sessions can increase stress and anxiety levels, potentially leading to sleep issues, such as insomnia, if left unaddressed. So, why not take a break from the tricks and treat your nervous system to some laughter with a light-hearted comedy instead?

Can watching too many horror movies cause insomnia?

If you are someone who experiences the same level of fear from each scary movie, it could negatively impact your sleep and even lead to insomnia. When we’re frightened, our bodies release the stress hormone cortisol, which keeps us feeling alert and awake. Elevated cortisol levels can remain for hours, causing anxiety and disrupting our natural sleep cycle. When your sleep cycle is disrupted, it can become increasingly difficult to drift off, even when you’re tired. This can potentially result in insomnia. If you find yourself struggling, it’s a good idea to speak to a medical professional about how to get your sleep back on track.

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.