Understanding Sleep Anxiety in Children: Causes, Symptoms, and Solutions

Read this to learn about sleep anxiety in children. You’ll discover its causes, how to recognize symptoms, and strategies to help manage this condition.

When it comes to your kid, the main concern is their health and well-being, including how well they sleep.

Tell us if this sounds familiar: The mere mention of sleep stresses your child out. It’s time for bed, and your kid refuses to let you leave the room. They stall, asking to go to the bathroom for the nth time. Or they cry and act worried when you reach for the light switch. Or even more alarming, they thrash about and scream while sleeping.

If any of these sound familiar, your child may have sleep anxiety. This condition can manifest in different ways. The bottom line is it can affect your child’s physical and emotional health.

Key Takeaways

• Sleep anxiety in children is apprehension or dread associated with bedtime. Common causes include separation anxiety, nightmares or night terrors, conflict at home, trauma, sleep and anxiety disorders.

• Some symptoms of sleep anxiety in children are resisting bedtime, having difficulty falling asleep, waking up multiple times during the night, bad dreams or intense fear while asleep, and stress-related discomforts like headaches, tummy aches and muscle tension.

• Sleep anxiety in children can negatively impact their quality of life. It can affect their physical health, cognitive functions, emotions and behavior as well as their relationships with family and friends.

• You can help your child manage their sleep anxiety by creating a safe and sleep-conducive space, establishing a consistent sleep routine and encouraging regular exercise and a healthy diet.

• Don’t hesitate to seek professional help if your child’s sleep anxiety is severe. Experts can recommend evidence-based treatment, including Cognitive Behavioral Therapy (CBT).

What is Sleep Anxiety in Children?

Before anything else, let’s examine sleep anxiety in general. Cleveland Clinic puts it simply: “Sleep anxiety is fear or worry about going to sleep. You may be scared about not falling asleep or not being able to stay asleep.⁽¹⁾”

As with adults, kids dealing with sleep anxiety feel a lot of worry and fear about going to bed. This makes it hard for them to drift off and stay in dreamland, negatively impacting their sleep quality. Poor sleep quality leads to sleep deprivation and its consequences.

What Causes Sleep Anxiety in Children?

There are several reasons kids develop sleep anxiety:

• Separation Anxiety: Little kids might feel nervous when separated from their parents (or caregivers) at bedtime, making it hard for them to drift off.

• Nightmares or Night Terrors: Disturbing dreams or bouts of extreme fear while sleeping can make your child link these with going to bed, heightening anxiety around sleep.

• Environmental Factors: Significant life events, conflict at home, shifts in daily schedules, or traumatic incidents can result in sleep-related anxiety in children.

• Medical Conditions: Sleep disorders like sleep apnea or restless leg syndrome can affect children. These interfere with their sleep, leading to the onset of sleep-related anxiety.

• Anxiety Disorders: Kids dealing with generalized anxiety disorder (or similar anxiety issues) might experience a spike in anxiety levels when it's bedtime.

What Are the Symptoms of Sleep Anxiety in Children?

If your kiddo is dealing with sleep anxiety, you might spot these symptoms:

• Bedtime Resistance: Your kid might exhibit delaying tactics, like repeatedly asking for water, another story, or a trip to the bathroom — all just to dodge bedtime.  

• Difficulty Falling Asleep: Even when your child is tired, they might have difficulty drifting off to sleep. It's because their mind is abuzz with racing thoughts or anxieties.

• Frequent Nighttime Awakenings: Your child might wake up several times throughout the night and struggle to fall back asleep.

• Nightmares or Night Terrors: Bad dreams or intense fear during sleep are also symptoms as much as they are causes of sleep anxiety.

• Physical Symptoms: Your child might manifest physical signs of stress and sleep-related anxiety, such as headaches, stomach pain, or muscle tension.

What Are Common Sleeping Disorders In Children?

As we mentioned earlier, sleep disorders can lead to or exacerbate sleep anxiety in children. Here are a few:

• Insomnia: Kids with insomnia have trouble falling asleep at the designated bedtime and staying asleep throughout the night. They may also wake up too early.

• Sleep Apnea: This sleep condition causes breathing pauses. Other signs include loud snoring, sleep disruptions, bedwetting and sleepiness during the day.

• Restless Leg Syndrome (RLS): This neurological condition affects the brain, spinal cord, and nerves. It makes it difficult for children to keep still. It’s characterized by an overwhelming urge to move their legs, which interferes with sleep.

• Parasomnias: These are behaviors that disrupt sleep. Examples are sleepwalking, night terrors or sleep talking. They usually affect children of preschool age.

How Do You Recognize Sleep Disorders in Toddlers?

When it comes to toddlers, figuring out if they have sleep disorders can be tough. It’s because they often can't explain what they're feeling. Here are a couple of indicators:

• Frequent Nighttime Awakenings: If your toddler frequently wakes up during the night and has difficulty drifting back to sleep, it might indicate a hidden sleep issue.

• Restless Sleep: Too much tossing and turning throughout the night and thrashing and kicking while asleep are signs of a potential sleep disorder.

• Difficulty Breathing or Snoring: These may indicate sleep apnea or other breathing problems that impact your child’s sleep quality.

• Night Terrors and Other Parasomnias: These occurrences might not directly indicate a sleep disorder. However, they can lead to sleep anxiety and should be observed.

What Are the Effects of Sleep Anxiety on Children's Health?

Sleep anxiety in children can significantly impact their general health if not addressed promptly. Here are some adverse effects:

• Physical Health: Sleep anxiety in children leads to deprivation of quality zzzs. This puts a dent in their immune system, leaving them more open to infections. It can also lead to weight gain and put them at a higher risk for disease.

• Cognitive Function: Not getting enough sleep can mess with your child’s focus, memory, and school performance.

• Emotional and Behavioral Issues: Kids who don't get enough sleep might become cranky, have mood swings, act overly energetic (hyperactivity), or feel more anxious and depressed.

• Social Difficulties: Feeling worn out and having trouble managing their emotions can put a lot of pressure on a child’s relationships with friends and family.

• Quality of Life: Considering all of the above, sleep anxiety can lower a child's quality of life. Without adequate sleep, they won’t be able to carry out their daily activities and reach their full potential.

What Are Solutions to Managing Sleep Anxiety in Children?

Tackling sleep anxiety in kids calls for a mix of different techniques. Here’s what to take note of:

Help Your Child Feel Safe In Their Bed

Children need to feel safe in their sleeping environment. If you suspect they have sleep anxiety, you need to determine the cause. Knowing the root of the problem will make it easier to address.

Talk to them about it. Acknowledge that their fears are valid. Anna Loiterstein, PsyD, explains in the Child Mind Institute: “A parent could tell their child they understand it can feel really frightening to sleep in one’s own room, and then explain they’re going to practice going to sleep in steps to overcome this worry.  Let them know you are very confident that they can do it.⁽²⁾”

According to They Are the Future, “A child needs a safe place to sleep, so if bedtime anxiety is present, start with finding out how they feel about their sleep space and go from there.⁽³⁾”

Create a Sleep-Friendly Environment

Create a sleeping space that’s conducive to sleep.

Ensure your kid's room is at the optimal temperature of about 65 degrees Fahrenheit (or 18.3 degrees Celsius). It should also be quiet and free of distractions. Make sure toys and electronics are kept out of sight. If you live in a place with much noise pollution, consider a white noise machine to block out disruptive sounds.

Finally, it should be dark. Why so? Light signals your child’s brain that it's time to be awake and alert. Darkness does the opposite and also triggers the release of melatonin, the sleep hormone.

Try blackout curtains or, even better, a kids' sleep mask. (If you’re worried about safety, read our article: Is it safe for a child to sleep with an eye mask or not.)

Establish a Consistent Sleep Routine

Apart from sleeping and waking up at the same time daily, create a soothing nighttime ritual for your child. It might involve a cozy bath and a bedtime story. Sticking to this routine helps your kid's body and brain recognize when it's time to sleep.

Teach your kid deep breathing exercises, progressive muscle relaxation, or guided imagery. Make these techniques part of their bedtime ritual to help them handle anxiety and relax before hitting the sack.

Cognitive Behavioral Therapy (CBT)

CBT can assist in pinpointing and addressing negative thinking and behaviors that lead to sleep-related anxiety. A therapist can offer strategies suitable for your child's age.

NYU Langone Health says, “Therapists may use cognitive behavioral therapy techniques to help your child cope with irrational thoughts that can interfere with sleep, such as fears about monsters under the bed or feeling unsafe in the house at night⁽⁴⁾.”

Encourage Physical Activity and Healthy Habits

Consistent physical activity and a nutritious diet can significantly enhance sleep quality and help ease anxiety.

Nemours KidsHealth says, “Eat healthy foods. Be active every day. Get the right amount of sleep. These 3 daily habits are good for your health — and they’re good for your mental health too. They help you be in a happier mood. And they help you cope better with stress.⁽⁵⁾”

Address Underlying Medical Conditions

If your kid's sleep anxiety is linked to a medical issue like sleep apnea or restless leg syndrome, make sure to get the proper treatment from a healthcare expert. (More on this in the next section.)

Seek Professional Help

If your child's sleep anxiety persists or worsens, consider consulting a pediatric sleep specialist, psychologist, or counselor for personalized guidance and support.

When Should You Seek Professional Help for Children with Sleep Problems?

When your child's sleep anxiety becomes intense or is paired with other worrisome signs, it's time to look for expert assistance. Here are a few avenues to explore:

• Pediatrician: Your child’s doctor can assess their general well-being and check for any hidden health issues. They can recommend specialists, if necessary.

• Sleep Specialist: A sleep medicine doctor or a pediatric sleep psychologist can, based on evidence, identify and treat sleep disorders and sleep anxiety.

• Child Psychologist or Therapist: A child psychologist can provide cognitive-behavioral therapy (CBT) or other therapeutic methods to help manage emotional and behavioral issues related to sleep anxiety.

• Family Counseling: Sometimes, family therapy sessions can uncover and tackle any home or environmental issues that might be causing your child’s sleep anxiety.

Keep in mind that opting for professional assistance doesn't mean you've failed as a parent. It actually indicates how dedicated you are to your child's health and your readiness to utilize every resource at your disposal.

What Can Parents Do to Improve Their Children's Sleep?

Apart from professional help, parents like you can also try various techniques to support the improvement of your child's sleep:

• Limit Daytime Naps: Putting your kids down for age-appropriate naps is beneficial to their health. But don’t encourage sleeping too much during the day. It’ll interfere with their nighttime sleep.

• Put a Cap on Screen Time Before Bed: Make sure your child puts away gadgets well before bedtime. The blue light emitted by electronic devices can disrupt the body's natural sleep-wake cycle.

• Encourage Your Child to Wind Down: Here’s where a calming bedtime routine comes in handy. Allow your child time to unwind before hitting the sack, like curling up with a good book or soaking in a warm bath.

• Be Patient and Consistent: Altering a child’s sleep routine requires both time and effort. Celebrate your child’s achievements and stay patient as they work through the changes with you.

• Be a Good Example: Considering the points mentioned above, you yourself should practice healthy sleep habits. Kids tend to mimic their parents' actions.

Always remember that every child is unique. Methods that are effective for one might not suit another. Stay flexible with your approaches and be open to expert advice when it's required.

Conclusion

Sleep anxiety in children is common yet is sometimes overlooked. Thing is it can have a negative impact on their health and happiness — which is, understandably, a real fear for any parent.

It’s essential to identify the reasons behind it, recognize the symptoms, and explore possible remedies. This will lead to your active support of your child in conquering this obstacle to sleep.

(Well, what about how to sleep when stressed and anxious as an adult? The best sleeping mask for anxiety may help ease the tension for better zzzs. Note that weighted eye masks aren't suitable for children.)  

Prioritize your child's sleep health by helping them get adequate sleep for their overall wellness and development. Did this article help? Or do you have any tips you want to share with other parents out there? Drop a comment below.

Sources:  

(1) “Sleep Anxiety” Cleveland Clinic, my.clevelandclinic.org/health/diseases/21543-sleep-anxiety. Accessed 28 June 2024.

(2) “How to Help Kids Who Have Trouble Sleeping.” Child Mind Institute, childmind.org/article/how-to-help-kids-sleep/. Accessed 28 June 2024.

(3) “Sleep Anxiety in Children: Expert Guide.” They Are The Future, www.theyarethefuture.co.uk/night-time-anxiety-children/#solutions-to-sleep-anxiety-in-children. Accessed 28 June 2024.

(4) “Behavioral Treatments for Sleep Disorders in Children.” NYU Langone Health, nyulangone.org/conditions/sleep-disorders-in-children/treatments/behavioral-treatments-for-sleep-disorders-in-children. Accessed 28 June 2024.

(5) “Stress Less: Eat, Play, Sleep.” Nemours KidsHealth, kidshealth.org/en/kids/eat-play-sleep.html. Accessed 28 June 2024.

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