As a child sleep consultant, I often hear from parents who are dealing with one of the most unsettling aspects of childhood sleep—night terrors. Watching your child experience a night terror can be overwhelming, but understanding what these episodes are and learning how to respond can truly be a light in the dark. My hope with this guide is to bring clarity, reassurance, and practical support to help you and your child navigate these challenging moments.
What Are Night Terrors?
Night terrors, sometimes called sleep terrors, are episodes that usually happen in the early stages of sleep, during non-REM (non-Rapid Eye Movement) sleep. Unlike nightmares, which occur in REM sleep and often leave a child with some memory of the dream, night terrors are different. During a night terror, a child may scream, sweat, look terrified, or even sit up or walk around, but they are unlikely to remember anything about it in the morning.
These episodes can range from just a couple of minutes to as long as half an hour and are most common in kids between 3 and 12 years old. Thankfully, night terrors are usually not a sign of anything more serious and are often just a phase of child development.
Why Do Night Terrors Happen?
While the exact cause isn’t fully understood, night terrors are thought to be linked to an over-aroused central nervous system. There are several factors that can increase the likelihood of night terrors, including:
Sleep Deprivation: When kids are overly tired, their chances of experiencing night terrors can go up.
Stress: Emotional stress during the day can sometimes trigger night terrors.
Fever: Children tend to have night terrors more often when they're not feeling well.
Sleep Disruptions: Anything that interrupts a regular sleep schedule, like travel or late nights, can make night terrors more likely.
Genetics: There seems to be a genetic component, as children with a family history of sleep disorders may be more prone to night terrors.
What Can Parents Do?
The good news is that, while night terrors can be intense, there are effective ways to reduce their frequency and manage their impact. Here are some supportive strategies that can help:
Create a Calming Bedtime Routine: A predictable, soothing bedtime routine helps settle your child’s mind and body, lowering the chances of night terrors. Try incorporating a warm bath, some gentle music, or reading together to create a sense of calm before bed.
Make Sure They’re Getting Enough Sleep: Overtired kids are more likely to experience night terrors. Keeping to a consistent bedtime and making sure your child gets the sleep they need for their age can make a big difference. Oftentimes, moving bedtime earlier by 20-30 minutes will do the trick!
Minimize Stress Where Possible: Talk to your child about their day, give them a safe space to express any worries, and provide a comforting environment. A child who feels secure and understood is less likely to carry stress into their sleep.
Keep Their Environment Safe: If your child sometimes moves around during night terrors, take steps to ensure their surroundings are safe. This could mean locking windows, securing doors, or clearing away any objects they could trip over.
Consider Scheduled Awakenings: If you notice a pattern to your child’s night terrors, try gently waking them up about 15–30 minutes before the expected time. This little break in their sleep cycle can often prevent an episode from occurring.
Remember: You're Not Alone
Dealing with night terrors can be tough for parents, but rest assured, you’re not alone on this journey. Many parents face similar challenges, and there’s a community of support and guidance available to help. Night terrors are usually something children outgrow, especially when supportive strategies and healthy sleep habits are in place.
And if you’re ever feeling uncertain, remember, there’s help available to guide you through these nights. With a bit of patience, some tried-and-true strategies, and a focus on your child’s overall well-being, those night terrors will one day be a thing of the past.