Understanding Night Terrors & Nightmares in Children: A Guide for Parents
One of the most distressing concerns I encounter as a Child Sleep Consultant involves night terrors. Oftentimes I find that parents are confused about what is a night terror and what is a nightmare. Both of these sleep disturbances can be stressful and alarming. In this blog I’m going to explain the difference between nightmares and night terrors. I’m also going to provide insights and strategies to help both parents and children navigate through these dark moments.
What Are Night Terrors?
Night terrors, also known as sleep terrors, occur within the first few hours after a child falls asleep, during the non-REM (Rapid Eye Movement) stage of sleep. Night terrors are characterized by intense fear, screaming, sweating, kicking or thrashing, confusion, and even sleepwalking.
A child experiencing a night terror is difficult to wake or comfort during the episode and has little to no memory of the event the following morning. These episodes can last from a few minutes up to 30 minutes and are more common in children aged 3 to 7 years old. Night terrors are a part of a child’s development and usually aren’t a sign of a deeper psychological issue.
Causes of Night Terrors
Night terrors are thought to be caused by the over-arousal of the central nervous system during sleep. The following factors can increase the likelihood of night terrors:
🌙 Sleep deprivation
🌙 Stress
🌙 Fever
🌙 Sleep schedule disruptions
🌙 Certain medications
Night terrors also have a genetic correlation, as children who have relatives with a history of sleep disorders, including night terrors, are at higher risk.
What Are Nightmares?
Nightmares occur during the second half of the night or early morning, usually during REM (Rapid Eye Movement) Sleep. Dreams happen during REM sleep. A nightmare is a frightening dream that causes your child to wake up with strong feelings or fear, anxiety or stress.
Nightmares are most common in children ages 3-12 year old, but can peak between ages 3 and 6, as well as ages 5-9. Unlike a night terror your child will remember the nightmare the next day and may continue to be upset by it.
Causes of Nightmares
Nightmares are the brain’s attempt to process difficult emotions or memories. They are driven by stress, anxiety or trauma and often act as a nocturnal soothing mechanism that fails. The following factors can increase the likelihood of nightmares:
Overtired
Stress and Anxiety
Scary movies, books or shows
Traumatic events
Irregular sleep schedules
What Can Parents Do?
While night terrors and nightmares can be frightening, there are several strategies parents can employ to help manage and reduce the frequency of both of these occurrences:
- Implement a Consistent Bedtime Routine: A calming bedtime routine helps prepare the brain and body for sleep. It can help reduce stress and make night terrors and nightmares less likely. A good first step would be a warm bath, followed by reading a book, or gentle music.
- Ensure Adequate Sleep: Overtiredness, or lack of sleep can trigger night terrors or nightmares. Make sure your child is getting enough sleep according to their age. For children 3-5 years of age, nighttime sleep ranges from 10-13 hours; 6-13 years of age, 9-12 hours; 14-17 years of age, 8-10 hours.
- Minimize Stress: Try to reduce stress in your child’s environment. Calm and connect with them before bed. Talk about their worries and provide a comforting and secure atmosphere. For children that are restless or have a hard time settling, a meditation device can help. My favorite meditation device is the Zenimal. (This link will save you 5% off your purchase)
Extra Strategies for Night Terrors
It’s important to keep the environment safe. If your child tends to sleepwalk during these episodes, ensure their sleeping environment is safe. This can mean securing windows and doors and removing any hazardous objects.
Another strategy involves waking your child at a scheduled time. If the night terrors occur at a consistent time each night, gently waking your child 15-30 minutes before the expected time can help prevent the episodes. This technique disrupts the sleep cycle and can prevent the onset of a night terror.
Helpful Tips for Nightmares
Since your child is awake after a nightmare and will remember it, talk to them about it. Explain to them that even though the nightmare felt real, it is not. Comfort them and assure them they are safe.
I recommend no screen time 1-2 hours before bed as the blue light can affect their melatonin production. Limiting screen time and specifically scary content before bed can help reduce the occurrence of nightmares.
Introducing a security object like a lovey or stuffed animal can be comforting for the child. Oftentimes I recommend using a lovey when I’m working with toddlers that are used to laying with Mom and Dad. The item can give them something to hold onto and cuddle when they’re scared or upset.
Night terrors and nightmares can be a frightening experience for families. However, by understanding what causes these episodes you can implement the above strategies to promote healthy sleep habits. Most children outgrow night terrors and nightmares with time. If you are struggling with this, you are not alone. Book a call with me to get a plan and support to help you navigate sleep.