One way to help yourself get over your fear of the dark is to make sure to give yourself enough time to wind down before you go to bed. You’ll need to work on shutting off all electronic devices at least half an hour before bed, avoiding caffeine after noon or so, and doing something nice and relaxing, whether you read for a little while or listen to some soft music. Getting yourself in the most restful mindset possible can help you ease the anxiety you feel when the lights turn out.  Try 10 minutes of meditation. Sit down and focus on the breath rising in and out of your body as you relax your body parts, one at a time. Focus on thinking about your body and breath only and banishing all anxious thoughts from your mind. Find a groove that works for you. It can be drinking chamomile tea, listening to classical music, or cuddling with your cat. Avoid doing anything that will make you more afraid or anxious, such as watching the nightly news or a violent television show. You should also avoid anything that will be likely to stress you out and make you more worried at night in general, such as last-minute homework or a serious conversation. You don’t need to shut off all of your lights at once to get over your fear of the dark. First, you should know that sleeping in darkness leads to a deeper, more restful sleep than sleeping with the lights on. Use this as a jumping off point to encourage yourself to sleep in darkness. If you sleep with all the lights on because of your fear, you can start off by dimming the lights a little before you go to bed, or even shutting off some of the lights if you wake up in the middle of the night. This can help you slowly get used to sleeping in darkness. You can set a goal for yourself, like deciding that you’d be okay with sleeping with just a nightlight, or only with having another light on in the other room. When you get into bed at night, ask yourself what you’re really afraid of. If you think there’s someone in your closet, under your bed, or even hiding behind a chair in the corner of your room, then you should go and check that place. Show yourself that there’s absolutely nothing to see and nothing to be worried about. If you do this, you’ll be proud of yourself for facing your fears and will be able to sleep more at ease.  If, for example, you find that bumps, thumps, and other noises in the night spark fear, you can try using a white noise machine or an app that plays natural sounds to counter the unknown noises in your living space. If you wake up with this fear in the middle of the night, tell yourself that the sooner you check on it, the sooner you’ll feel better. Don’t spend all night worrying about the unknown. Don’t be ashamed of using a nightlight or dimmable, low-level LED bulbs, both of which provide light that is conducive to sleep. If this really does ease your fears and make you feel less scared, then you shouldn’t feel like you have to do away with it completely to stop being scared. Besides, having a nightlight on in the hall, or having a light on in the other room, can help you get around more easily if you wake up and have to go to the bathroom. Plenty of people sleep with a bit of light on. Don't think that you need to sleep in total darkness to deal with your fear of the dark. Another way you can face your fears it to make sure that your room is a comforting, inviting place for you to sleep in. Keep it nice and neat so there is less fear that there’s something hiding under a pile of clothes or in a messy closet. Aim to have warm, bright colors in your room so it has a more peaceful and positive energy. Don’t overcrowd your room with furniture or keepsakes, or you’ll feel suffocated. If you work to create a more positive atmosphere in your room, you’ll be more likely to feel safe there.  Hang up pictures that make you feel safe and comforted. If you hang up scenes that are dark, mysterious, or even threatening, then they may be making you more afraid without you realizing it. Making your room more inviting can also just make your room a place where you want to spend more time. The goal is to feel safe and happy in your room instead of afraid. If you’re afraid of the dark, then you may want to sleep in the same bed as your parents, your siblings, or even with your dog. However, if you really want to get over that fear, then you have to learn to see your bed as a safe place that you’re capable of staying in by yourself. If you’re used to sleepovers with your parents or siblings, work on spending half the night with them and weaning yourself away from sleeping with a buddy little by little. If you have a pet dog or cat, they can be a great source of comfort, and having them in the bed with you can help ease your fears. But with that said, you shouldn’t depend on them being in the bed forever. Having them sleeping at your feet or in the room should be enough.
عليك أن تكون هادئًا. درّب نفسك على تقليل الإضاءة تدريجيًا. تحدّى مخاوفك. لا تقم بإطفاء جميع الأنوار. اجعل غرفتك جذابة ومريحة للنوم فيها. حاول أن تنام بمفردك.