UNDERSTANDING NIGHT TERRORS AND NIGHTMARES

As a sleep consultant, a common concern amongst parents is about their child’s unsettling experiences -nightmares and night terrors. While both can be distressing, they differ in cause, timing, and how parents should respond. This blog will explore what triggers these events, when they typically occur during the night and practical tips to manage them.

NIGHTMARES vs. NIGHT TERRORS: WHAT’S THE DIFFERENCE?

Nightmares are vivid, frightening dreams that occur during REM (Rapid Eye Movement) sleep, often leaving your child afraid and fully awake afterwards. Your child can usually remember the details of the dream and may need comfort to settle back to sleep.

Night Terrors, on the other hand, are episodes of intense fear that happen during non-REM sleep, typically early in the night. During a night terror, your child may scream, thrash about, or appear panicked, but they remain unaware of their surroundings and unable to communicate. Unlike nightmares, your child will not remember this event the next day.

WHAT CAUSES NIGHTMARES AND NIGHT TERRORS

Nightmares:

• Imaginative Development: As your child grows, so does their imagination and, with this, their ability to experience vivid dreams- both good and bad.
• Stress or Anxiety: Big life changes, fears, or even exposure to scary stories or TV shows can trigger nightmares.
• Overtiredness or Irregular Sleep: Fatigue can disrupt REM sleep, increasing the likelihood of bad dreams.

Night Terrors:

• Overtiredness: Being overtired is a major trigger for night terrors.
• Disrupted Sleep: Irregular schedules, sleep apnea, or illness can interfere with sleep cycles, making night terrors more likely.
• Developmental Factors: Night terrors often occur between ages 2 and 6 when the brain is rapidly developing.

WHEN DO THESE EVENTS TYPICALLY HAPPEN?

• Nightmares usually occur during the second half of the night when REM sleep is more frequent.
• Night Terrors typically happen within the first 2-3 hours during deep non-REM sleep.

TIPS FOR MANAGING NIGHTMARES AND NIGHT TERRORS

Nightmares:

1: Provide comfort and reassurance: Calmly soothe your child, remind them it was just a dream and they are perfectly safe.

2: Sleep Environment: Use a nightlight for comfort. Let them have a cuddly toy to snuggle up to that gives them some security.

3: Avoid scary stories or TV shows that may upset them overnight.

4: Talk about their fears during the day. This can often reduce the power of that fear by discussing it.

5: Dreamscripting involves retelling a child’s nightmare by putting a positive twist on it. This is a useful and creative method for children who have frequent or reoccurring nightmares. It gives your child a sense of control. E.g., That scary monster may turn out to be lonely and just wants to play or share some toys.

6: Have a consistent and relaxing bedtime routine. Children thrive on routine, and it provides them with a sense of security.

Night Terrors:

1: Stay calm and avoid waking them as they are not fully awake, as doing so can cause confusion.

2: Keep them safe; bring them back to bed if needed. Remove hazards near the bed as they may thrash about.

3: Address overtiredness: as this is often a culprit for night terrors, ensure they get enough sleep and stick to a consistent bedtime routine.

4: Wake them before the episode: If night terrors happen at the same time each night for your child, try waking them 15-30 minutes beforehand to disrupt the sleep cycle.

5: Stress can contribute to night terrors, so monitor and manage stress during the day.

Contact me for personalized sleep consulting advice if you are struggling with nightmares or night terrors.

SLEEP BETTER, DREAM HAPPIER!