47% of adults are still afraid of the dark, which affects their sleep – here’s how to cope

No matter what the Ghostbusters say, it turns out we are afraid of these ghosts. From hearing strange noises to having nightmares or worrying about paranormal or human intruders, we’re a population that worries at night, and according to a new study, 47% of us are afraid of the dark.

Even if you chose to best mattress for your sleep needs and turn your bedroom into a peaceful haven, 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 reveals that nearly half of British adults are still afraid of the dark, and this fear is affecting their sleep. A fifth say their fear is triggered by spooky seasonal holidays, so with Halloween week on the horizon, we asked the psychotherapist and author Eloise Skinner how can we sleep better when we are afraid of dark nights.

How does fear of the dark affect sleep?

Research carried out Bensons for bedssurveyed 1,000 adults and found that nearly half (47%) are still afraid of the dark, while a third say they don’t feel completely safe at night, which affects their sleep quality.

The fear of the dark, medically defined as nyctophobia, means that checking behind the door, under the bed and in the closet is an instinctive part of 38% of people’s bedtime routine. 25% even slept with their head under the pillow. This can make it harder to fall asleep, as increased anxiety makes it harder to switch off before bed.

A woman lies awake in bed at night after a nightmare

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It’s not only that night anxiety keeping adults up at night, genuine fear of ghosts and monsters is also a problem, no matter how much we think those fears should have grown. In fact, a study found that 35% of adults say they are afraid of the dark because they worry about these ghouls.

As a result, just under half of adults (46%) leave the lights on while sleeping to help them cope. But it risks getting worse sleep quality because it suppresses melatonin production and disrupts our circadian rhythm.

How to sleep better when you are afraid of the dark

Fear of the dark does not necessarily have a negative effect on your sleep. Here are some ways to get a good night’s sleep, even if turning off the lights makes your anxiety worse.

1. Read a funny fairy tale before going to bed

This tale is as old as time, but there’s nothing like a bedtime story to soothe you, no matter your age.

According to Bensons for Beds findings, a third of adults wish they had a better bedtime routine to help them cope with their fear of the dark. Skinner suggests that part of this routine might be light reading before bed instead of screen time.

A woman on the side reads a book in bed lit by a lamp

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She says: “Focusing on a fun bedtime routine, such as reading a bedtime story, can help people deal with this fear. Choosing a story in which the main character overcomes his fear of the dark can help reduce anxiety and put people at ease.”

Although it may sound childish, reading has been proven to calm the body and mind, making it an ideal bedtime habit.

2. Avoid electronics before bed

With so much media these days revolving around real-life horror (news programs, we’re looking at you) or horror fiction (horror and thrillers are two of the most popular movie genres), it’s no surprise that screen time before bed can do you feel restless.

So choose the media you consume before bed, unwind with an uplifting book, or follow our tips for how to sleep after a terrible movie marathon (we understand it’s Halloween and you won’t want to miss out on the festivities) can help you overcome your fear of the dark and have the best holiday ever.

3. Practice relaxation techniques

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

We tested several popular bedtime options breathing methods and our sleep coach-approved recommendations sleep method 4 7 8 and lunar breath.

4. Use a night light

Although science doesn’t recommend sleeping in any light, a little light in a darkened room can help reduce your fear of the dark. Nightlights are designed to help you sleep as you battle this fear.

They use warmer colors like red and orange, which don’t affect your circadian rhythm as much as cooler-colored light. These lights help you feel more comfortable and safe in a dark room, which can help you fall asleep faster and sleep longer.

A warm amber nightlight on the bedside table next to an apple clock and a mug. A man lies in bed in a 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 when their vision was poor or when we were vulnerable during sleep, which naturally made them afraid of the dark. This fear has become instinctive. Passed down from generation to generation and still felt today.

Skinner explains, “Our fear of the dark may be rooted in primal instincts and the actual reality that we take more risks in the dark and are more vulnerable when we can’t fully see our surroundings.”

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

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Mental health can also affect our attitude towards darkness. Skinner says that feelings of “uncertainty, loneliness, or isolation” can prompt our imaginations to “imagine fearful situations.” These imaginings can make us feel unsafe, preventing us from falling asleep and sleeping soundly through the night.

Simply put, the fear of the dark can be ignited by watching a scary movie. New research suggests we’re not helping ourselves when it comes to night terrors, with 2 in 5 people saying their nyctophobia is triggered by watching horror movies that trigger a random fight-or-flight response.

Who is more afraid of the dark?

Fear of the dark is usually associated with children. Although many of us grow out of this fear, a new study shows that it still affects nearly half of adults, making them equally vulnerable to the distress caused by the prospect of ghosts and monsters creeping into their homes.

A woman checks under the bed with a torch.

(Image credit: Getty Images)

Interestingly, men are more concerned about supernatural creatures 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 it is the cause of their nyctophobia.

Skinner believes that this is due to the fact that men feel “an additional obligation to be on the lookout for others.” She adds, “It’s interesting to see in the research that men are more afraid of the supernatural than women. This may be because men feel the need to be protective or take care of others, while women may feel secure knowing their partner is present.”