Many people feel a little scared in the dark, but nyctophobia refers to extreme discomfort and fear of darkness. People with this phobia may take great lengths to avoid being in dark rooms. Likewise, they may also have trouble falling asleep, reinforcing insomnia or other sleep-related issues.1 Fortunately, it’s possible to overcome this fear with proper treatment.
What Is Nyctophobia?
Nyctophobia is a specific phobia that refers to having an excessive, extreme fear of the dark. It’s a type of anxiety disorder that’s also called achluophobia or lygophobia. Nyctophobia is more common in children, but this condition can affect people of all ages.
Nyctophobia often coincides with sleep problems. The fear of the dark may result in panic and anxiety when falling asleep. Some people will keep the room light to avoid confronting their discomfort, but they still may experience insomnia, somniphobia, and nocturnal panic attacks.
Nyctophobia Symptoms
Nyctophobia symptoms can vary in severity and frequency, and can be both emotional and physical. They tend to occur exclusively in the dark or when anticipating being in the dark. Keep in mind that young children might not be able to articulate their symptoms if asked directly. Instead, it’s usually more helpful to observe their behavior.
Nyctophobia symptoms include:
- Anxiety or panic in dark environments
- Staying indoors in light rooms at night
- Trying to escape from dark rooms
- Avoiding driving at night or having panic attacks while driving
- Experiencing a loss of control
- Experiencing gastrointestinal distress (i.e., stomachaches, nausea)
- Hot or cold flashes
- Shaking or trembling
- Racing heartbeat
- Trouble breathing and chest tightness
What Causes a Fear of the Dark?
Experts haven’t identified a specific culprit of nyctophobia. Fear, in many ways, appears to have biological and psychological roots. A part of the brain known as the amygdala, in particular, plays a leading role in how we categorize and process threatening situations.2 Similarly, traumatic experiences associated with the dark can perpetuate this phobia.
With that in mind, there are developmental factors to consider. Around the age of 2, many children start fearing the dark, and research shows that 73% of children experience nighttime fears.3 By this time, their imaginations are in overdrive, and scary situations may seem imminent.
Many children age out of these fears by early elementary school. Even if they sometimes feel afraid, the fear doesn’t dramatically impact their well-being or functioning. But if symptoms seem severe–or if they continue getting worse–your child may be experiencing nyctophobia.
Examples of a Fear of the Dark
It’s developmentally appropriate for most children to feel nervous in the dark. Often, when this happens, parents find themselves in a battle at bedtime. But as the child matures, the fear dissipates, as they can separate imagination from reality more easily. That said, some people don’t outgrow their symptoms, and that may mean they’re struggling with nyctophobia.
In Children
Nyctophobia is a common phobia in children. Fear may result from an active imagination, particularly as many books and shows portray “bad things” happening in the dark. The fear may also occur if a child experiences a traumatic incident during nighttime.
Children may cope with nyctophobia by becoming clingy to their caregivers. They might insist on using nightlights or other lights or refuse to go to sleep without a parent present. Some will engage in regressive behaviors, like bedwetting or sucking their thumb for relief. Night terrors, insomnia, and frequent wake-ups are common with this phobia.
In Adults
Although it’s less common as people get older, adults can experience nyctophobia. Even though it’s normal to have some nervousness about the dark (i.e., you might not feel safe walking around at midnight), nyctophobia often feels consuming. The idea of being in the dark can seem unbearable, and this fear impacts the quality of your life.
Adults with nyctophobia may also experience insomnia and other sleep-related symptoms. As a result, they might feel especially tired during the day. They may also avoid travel, sleeping in other places, or going out at night to avoid exposing themselves to their fear.
How to Cope With a Phobia of the Dark
Nyctophobia is treatable, and you can conquer your fear of being in the dark. It may be beneficial to try some self-help strategies if you’re struggling, such as joining a support group and restructuring your nighttime ritual. Keep in mind that the work requires practice and consistency. Change takes time, so try not to get discouraged and give up on trying.
Here are 12 practical tips for how to not be afraid of the dark:
- Avoid exacerbating your fear: Don’t watch the news or doomscroll before going to bed. Try to avoid activities that make you feel anxious or afraid.
- Embrace a calming bedtime ritual: Try to make a pleasant bedtime routine for yourself. Consider taking a warm bath, putting on your favorite pajamas, and meditating for a few moments before going to sleep.
- Use a nightlight: There’s no shame in keeping some light in the room. If it helps you feel safer, determine a reasonable amount and stick with that.
- Reframe your perceptions about darkness: If you assume that the dark is scary, bad, or chaotic, you’re bound to keep feeling afraid. Try to challenge your thoughts and think of–or create–positive associations you can use for the dark instead.
- Make your bed a sanctuary: Sleep is sacred, and you should invest in high-quality sheets and pillows. By making your room more inviting, the dark may seem less scary.
- Talk about how you feel: Sometimes, it’s helpful to simply express your feelings to someone who will listen. Talk to a loved one about your concerns when you’re struggling.
- Embrace mindfulness: The next time you feel anxious, practice mindfulness. Take a few deep breaths, try to be with the moment, and ground yourself with an affirmation like, I am safe, or This will pass.
- Keep exposing yourself: As scary as it may seem, you may need to keep exposing yourself to the dark to desensitize your anxieties. Consider creating a fear hierarchy labeling the least to most anxiety-inducing situations and work your way up that list slowly.
- Stay logical: People fear what will happen in the dark rather than the dark itself. So, try to challenge these fears by asking yourself, What’s the most realistic thing that could happen to me right now?
- Join a support group: Anxiety support groups can help you feel more supported and less alone during this time. These groups offer a sense of reassurance that you can overcome your difficulties.
- Set realistic goals: You don’t need to tackle your fear all at once. Instead, consider identifying small, medium, and large goals for recovery and take reasonable steps to achieve those goals.
- Practice self-compassion: Overcoming a phobia isn’t an overnight process. Try to give yourself compassion and kindness during this time, acknowledge all steps in the right direction, and be patient during the setbacks.
Treatment Options for Fear of Darkness
Treating a phobia can be challenging, but it’s absolutely possible to overcome your fear. Many people find that some combination of therapy, anxiety medication, and self-help strategies can help reestablish a sense of control. Keep in mind that treatment isn’t a one-size-fits-all strategy, but you can start the process by looking for an experienced provider through an online directory.
Cognitive-Behavioral Therapy
CBT is a well-known therapy for treating anxiety, panic, and phobias.4 CBT can help you challenge negative thoughts and reframe them into more realistic ones. Your therapist will also introduce you to adaptive coping skills you can use when you feel fearful.
CBT is a structured, short-term treatment. Your therapist may assign weekly homework to help you stay on track. They will also teach you preventative and interventional skills to use if you struggle after concluding treatment.
Exposure Therapy
Exposure therapy is a type of CBT that helps people confront their fears within a structured and supportive environment. Exposure therapy is typically gradual–your therapist will help you become desensitized to the fear until the anxiety eventually becomes extinct. Exposure therapy can be imaginal, in vivo, virtual, or interoceptive. Therapists often use graded exposure to slowly confront fears without excessive distress.
Virtual Reality Exposure Therapy
Virtual reality exposure therapy is a form of exposure therapy that uses specific programs to expose clients to triggering stimuli in controlled settings. This type of therapy entails a client using such technology to confront their fears of the dark. The therapist will often monitor vital signs, such as heart rate and respiration.
Medication
Psychiatric medication may be prescribed along with psychotherapy. Antidepressants, beta blockers, and benzodiazepines can help control some of the anxiety symptoms associated with nyctophobia. These options tend to be short-term, and providers generally do not recommend them as the sole source of treatment.
Final Thoughts
Nyctophobia can be challenging for people of all ages and backgrounds. It can lead to avoidance, sleep issues, and trouble functioning during the day. However, this phobia is treatable via therapy, medication, and behavioral interventions. There is plenty of help available for overcoming phobias–if you are struggling, reach out for support today!
Nyctophobia Infographics
