Whatever the Ghostbusters say, we are afraid of ghosts. Whether we hear strange noises, have nightmarish dreams, or worry about paranormal activity or human intrusion, we are a race of people who worry about the night, and according to a new study, 47% of us are afraid of the dark.

Even if you choose the best mattress for your sleeping needs and make your bedroom a calming place, getting a good night's sleep is no easy task if you are one of the many who fear the dark.

According to a new survey by Benson for Beds, nearly half of adults in the U.K. still fear the dark, and this fear is affecting their sleep; one-fifth say spooky seasonal festivities are triggering their fears, and one-third say they are afraid of the dark because they are afraid of the dark. So, with Halloween Week just around the corner, we asked psychotherapist and author Eloise Skinner how to sleep better when you are afraid of dark nights.

According to a survey of 1,000 adults conducted by Bensons for Beds, nearly half (47%) still fear the dark, and a third say they do not feel completely safe at night.

Fear of the dark, medically defined as noctophobia, means that checking behind doors, under beds, and in wardrobes is an instinctive part of 38%'s bedtime routine; 25% sleep with their head under their pillow; and a third of those who sleep with their head under their pillow say they are afraid of the dark. This may make it more difficult to fall asleep, as heightened anxiety levels make it more difficult to switch off at bedtime.

It is not only nighttime anxiety that prevents adults from sleeping at night; genuine fear of ghosts and monsters is also a problem. In fact, 35% of adults say they are afraid of the dark because they are worried about ghosts.

As a result, just under half of adults (46%) cope by leaving the lights on when they sleep. However, this inhibits melatonin production, disrupts circadian rhythms, and risks worsening sleep quality.

Fear of the dark need not negatively affect sleep. Here are a few ways to get a good night's sleep, even if turning off the lights makes you feel more anxious.

It's an old story, but nothing works better than a bedtime story to lull you to sleep, no matter what your age.

According to a Bensons for Beds survey, one-third of adults wish they had better mood-boosting habits to help them cope with their fear of the dark. Skinner suggests that, instead of watching a movie, people should do some light reading before bedtime.

She says: “Focusing on an enjoyable bedtime habit, such as reading a bedtime story, may help you cope with this fear. Choosing a story in which the main character overcomes his or her fear of the dark can help reduce anxiety and lull them to sleep.

Although it may sound childish, reading has been shown to calm the body and mind, making it a great bedtime habit.

With so much of today's media revolving around real-life horrors (news shows, we're looking at you) and frightening fiction (horror and thrillers are two of the most popular movie genres), it is not surprising that screen time before bed can make you anxious It's not surprising.

So, by carefully selecting the media you consume before bedtime, calming yourself with an uplifting book, and following our tips on how to sleep after a scary movie marathon (it's Halloween, you don't want to miss the festivities), you can reduce your fear of the dark and get quality rest can help you sleep better.

Meditation and breathing exercises can help calm the mind and nervous system before bed and reduce nighttime anxiety and fear.

We have tried several trending bedtime breathing exercises, but sleep coaches recommend the 4 7 8 Sleep Method and the Moon Breathing Method.

Scientifically, sleeping with lights on is not recommended, but darkening the room and turning on a few lights can help alleviate the fear of darkness. Night lights are designed to help us sleep when we struggle with this fear.

Warm lights, such as red and orange, do not affect circadian rhythms as much as cold lights. These lights help us feel more comfortable and safe in dark rooms.

There are many causes of night-light phobia, ranging from evolution to trauma to media consumption. First of all, our ancient ancestors naturally feared the dark because of the high risk of predator attacks during the night when their eyesight was weak and when they were unprotected during sleep. This fear became instinctive. It was passed down through generations and is still experienced today.

Skinner explains: “The fear of darkness may be related to a primitive instinct and the factual reality that we are more at risk in the dark and more vulnerable when we cannot see our surroundings.

Mental health may also influence feelings toward darkness. According to Skinner, feelings of “anxiety, loneliness, and isolation” lead our imagination to “envision frightening situations.” These imaginings can make us feel unsafe, preventing us from falling asleep and sleeping peacefully through the night.

More simply put, fear of the dark can be ignited by watching scary movies. According to a new study, two in five people say their night terrors are triggered by watching horror movies that provoke a vicarious fight-or-flight response.

Fear of the dark is a fear commonly associated with children. While many of us outgrow this fear, new research shows that it still affects nearly half of adults, who are equally vulnerable to distress caused by the expectation that ghosts or monsters will sneak into their homes.

Interestingly, men are more worried about supernatural creatures in the dark than women. Forty-nine percent of men say they are afraid of the dark because they worry about ghosts and monsters, while only 26% of women say this is the cause of their night-light phobia.

Skinner believes this is because men feel “an added obligation to be vigilant for others.” She adds: “It is interesting that men are more afraid of the supernatural than women. This may perhaps be due to the fact that men feel the need to be protective or to take care of others, whereas women feel secure in the knowledge that their partner is present."