How Horror Movies Affect Your Sleep

There are two types of people in the world – those who break out into a cold sweat at the thought of a horror movie, and those who cannot wait to watch the latest gore-fest. But what happens once you’ve finished a thrilling two hours of gothic escapism? Can you unwind and go to sleep easily, or do you need to find a way to recover before you can settle down to bed?

Watching a jumpy or scary film can cause arousal in your nervous system, spiking adrenaline and cortisol. The physical effect is an increase in your heart rate and alertness, often making it harder for you to feel sleepy. Blue light from the screen also suppresses melatonin, delaying your natural body clock. If the film you watched has disturbing scenes, they can replay in your mind, making it harder to relax and clear your head.

How horror can disrupt sleep

Halloween movies sleep – sounds like an oxymoron, and these are not the three words you would necessarily associate with sweet dreams. It’s more likely that you will suffer from horror film nightmares after watching them.

Before you start your monster Halloween film binge, remember that it could cause these after effects:

• A ‘fight-or-flight,’ response – elevating your heart rate, quickening your breath, sharpening your senses and dilating your pupils
• Cognitive arousal – racing thoughts, worry, rumination
• Blue light effects – your brain thinks it’s daytime, suppressing your sleepy hormone (melatonin)

All these effects sound like the plot of their own Halloween film, so if you’re more sensitive than others or you suffer from anxiety, be careful which film you decide to watch, or follow our tips below on how to sleep after horror films…

How to sleep after horror movies

Many horror fans find it relaxing and enjoyable. Watching Halloween films early in the evening, with friends, in a well-lit room, can help you feel less affected by their content. Some people watch a different genre (such as a comedy) after a horror film to help them feel more relaxed. 

Want to watch the latest must-see horror, but you’re afraid you can’t handle it? Don’t be frightened to implement our coping methods below, to exorcise those demons:

• Watch early in the evening or daytime so you’ve finished it by bedtime
• Reduce screen brightness
• Drink caffeine early on in the day, rather than during movie night
• Try to avoid too much alcohol while watching, as this fragments your sleep
• Tune into a comedy or some calm content afterwards

A cosy, super soft and comforting bed helps you drift off because, in reality, there’s nothing more terrifying than bad bedding. If you choose to hide under your duvet when the film gets too much, opt for an all-season duvet 10.5 tog. Light and fluffy, it’s made using a combination of our signature bamboo and our innovative Nano-Microfibre™ to wrap you up in luxury. Naturally thermoregulating and highly breathable, our signature bamboo keeps you warm and snuggled up when the dark nights start to draw in.

Recovery plan after watching a horror film

So you got Carrie-d away, and watched a film which really spooked you, and you’re feeling panicked and jumpy. Luckily, there are a few ghoul-den rules to help you feel calm and relaxed.

Box breathing

Box breathing, or ‘four-square breathing’, is a breathwork pattern to calm your nervous system. Slowing the heart rate, this breathing practice reduces stress by engaging the parasympathetic (rest-and-digest) response. The counting gives your mind a simple anchor, cutting rumination and enhancing a sense of calm.

Technique

• Inhale through your nose for 4 seconds
• Hold your breath for 4 seconds
• Exhale through your mouth for 4 seconds
• Hold empty for 4 seconds
• Repeat for 3–5 minutes.If 4 seconds feels tough, use 3s; if easy, try 5s or 6s

Further recovery tips

Aromas such as lavender and chamomile also help to engage the parasympathetic response, so if you can, indulge in a bath with these scents, or spray them around your bed before sleep.

The day after watching the particularly creepy movie, take a walk to blow off the cobwebs and try to be amongst nature, as this lifts your spirits and lowers your nervous system arousal. Daylight and the endorphins released by your walk will help you feel happier. The light outside also helps to reset your circadian rhythm, supporting better sleep quality. Fractals or repeating patterns made by the clouds, trees or coastlines aid in feeling relaxed.

When you finally manage to rest your head, make sure you have supportive pillows that are the right height. Our Memory Foam Bamboo Pillow will be there for you if you’re looking to take a load off your mind. Filled with orthopaedic-grade memory foam, our pillow supports your head and neck for optimum alignment.

Do Halloween movies ruin sleep?

So, do Halloween movies ruin sleep? The answer is ‘no’ because it isn’t necessarily the film that is stopping you from getting your head down, but the hormones provoked by the content you’re viewing. If you employ our tips and techniques for winding down afterwards, you shouldn’t have problems drifting off.

Horror films can cause nightmares for children, but not usually for adults. The nervous system arousal produced from watching can prevent a good night’s sleep, and that’s when nightmares can occur. For some people, horror movies can even help them sleep, experiencing what is described as ‘rebound calm’ after viewing — a mix of relief and endorphins. This can feel relaxing or mood-lifting, especially if you enjoy thrills or you’re watching with other horror fans.

Conclusion

Horror can rattle your nervous system and disrupt your sleep – especially if you watch late and combine it with caffeine or doomscrolling. But it can also raise your spirits and give you an adrenaline rush. You don’t necessarily have to ghost the genre to protect your shut-eye. If you’re more affected by horror than others, you need to watch the film earlier in the evening and keep screens and bright lights to a minimum. If you feel anxious, practise a breathing exercise to signal to your brain that the threat is over. There is also the option not to watch horror this Halloween, and you can still have a magical time wrapped up in bamboo bedding.