Waking up to your child’s cries in the middle of the night is exhausting and heartbreaking. As a parent, you want to help, but knowing how to stop nightmares and night terrors isn’t always clear. These sleep disturbances can leave your child frightened, confused, and struggling to settle back to sleep. Understanding what causes them and how to address them is the key to peaceful nights for the whole family.
Nightmares and night terrors are often mistaken for one another, but they are very different experiences. Knowing the difference is the first step in finding the right approach to handle each situation. Many parents feel helpless when their child experiences one of these episodes, but there are effective strategies to prevent and reduce them that I’m going to share with you.
As a nationally renounced pediatric sleep coach, I’m going to share practical steps you can take to help your child sleep soundly and confidently. By understanding how to stop nightmares and night terrors, you can create a more restful and secure bedtime routine. Let’s dive into what makes these sleep disturbances happen and how to gently guide your child toward better sleep.
Table of Contents
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Understanding Night Terrors vs Nightmares
Many parents wonder if their newborn is experiencing nightmares or night terrors when they hear sudden cries or see twitching movements. While newborns can be restless sleepers, newborn nightmares night terrors are unlikely because their sleep cycles are still developing. However, understanding their sleep patterns can help ease concerns and promote better rest.
Newborns spend most of their sleep in active sleep, a lighter sleep stage similar to REM. During this time, they may twitch, move their arms, or make facial expressions. These movements can sometimes appear as if they are reacting to a dream, but newborns likely do not experience nightmares the way older children do. Their brain is still maturing, and their sleep cycles are shorter and less structured.
Night terrors, which occur in deep sleep, are also uncommon in newborns. These episodes of night terrors typically begin around age 3 and peak in early childhood. If a newborn appears distressed while sleeping, it is more likely due to discomfort, hunger, or a startle reflex rather than newborn nightmares night terrors.
Difference Between a Nightmare and a Night Terror
Understanding the difference between a nightmare and a night terror helps us as parents respond the right way. While both are upsetting, they are very different.
Nightmares happen during REM sleep, usually in the second half of the night. Your child will wake up scared and remember their dream. They may call out for a parent, cry, or have trouble falling back asleep. Nightmares are most common in children ages 3 to 6, as their imagination develops. Stress, anxiety, and scary images can trigger them. For example, a preschooler who sees a frightening cartoon may later dream about monsters. A child adjusting to a new sibling might dream about being left alone.
On the other hand, night terrors happen in deep non-REM sleep. This is usually within the first few hours of the night.
When a night terror happens, your little one may suddenly sit up, scream, thrash, or have a glassy-eyed stare. They often appear panicked but are still asleep. Unlike nightmares, they won’t remember the episode the next day. Night terrors are most common between ages 3 and 7 and often run in families. They can be triggered by overtiredness, fever, or a disrupted sleep schedule. A child going through a growth spurt or dropping a nap might experience more frequent night terrors.
Responding to Night Terrors vs Nightmares
Knowing how to respond to night terrors vs nightmares helps us support our children’s sleep and reduce future episodes. Since nightmares and night terrors are different, the response should be different too.
How to Respond to a Nightmare:
A nightmare is when your child wakes up scared and remembers the dream. Comforting them helps them feel safe and fall back asleep.
Here’s how to respond to a nightmare:
» Stay Calm: When your child wakes up from a nightmare, it’s important to remain calm. Children are very perceptive and will pick up on your emotions. A calm demeanor will help reassure them that everything is okay.
» Offer Comfort: After a nightmare, your child may need a hug or reassurance. Sit with them for a few minutes, rub their back, or gently comfort them until they feel safe. This is especially important if they are unable to calm down on their own.
» Use a Nightlight: A nightlight can make a big difference for children who are scared of the dark after a nightmare. It helps create a sense of security and reduces the fear of shadows or imagined creatures. Keep the light soft to avoid disrupting their sleep cycle.
» Talk About It: Encourage your child to share their nightmare with you. Talking through the details can help them process the fear and understand it wasn’t real. Reassure them that they are safe and the dream was just a product of their imagination.
How to Respond to a Night Terror:
During a night terror, your child seems awake but is actually asleep. Waking them can make it worse. Here’s how to respond to a night terror:
» Do Not Wake Them: It’s important not to try to wake your child during a night terror. Waking them can disorient them further and cause them to become more upset. Instead, allow the episode to pass naturally, as it usually only lasts 10 to 30 minutes.
» Keep Them Safe: Even though your child is asleep, they may move around unpredictably during a night terror. Gently guide them away from any dangerous objects or corners to avoid injury. If they are thrashing or sitting up suddenly, be sure to prevent them from falling out of bed.
» Stay Nearby: Stay close and monitor the episode. While it’s important not to intervene directly, your presence can offer comfort and ensure your child is safe during the event. Don’t try to talk to them, as they may not respond and might become more agitated.
» Look for Triggers: Night terrors can be triggered by various factors, such as stress, overtiredness, or a disrupted sleep schedule. Adjust your child’s routine or environment to prevent these triggers. For example, ensure they get enough rest and try not to let them skip naps if they’re still napping.
Understanding night terrors vs nightmares is key to helping your child sleep peacefully. Learning how to stop nightmares and night terrors can lead to calmer nights for the whole family.
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How to Stop Nightmares and Night Terrors in 5 Steps
If your child suffers from frequent nightmares or night terrors, there are 5 steps you can take to help. Make sure you read all of them because I’m going to save the best for last!
Understanding how to stop nightmares and night terrors begins with creating a calm and supportive sleep environment. First, start by creating a calming bedtime routine.
Step 1: Banishing Night Terrors and Nightmares by Creating a Bedtime Routine
A consistent bedtime routine helps your child feel secure and ready for sleep. This reduces anxiety and promotes relaxation. Begin the routine around the same time each night to establish predictability. It should be soothing and gentle, signaling to your child that bedtime is near.
Incorporate calming activities that your child enjoys. For example, a warm bath or shower can be a great first step of the bedtime routine that helps your child to relax before bed.
You can also include a book or two or even sing some songs. Check out this blog about how to do a great bedtime routine. The goal is to create a peaceful atmosphere that helps your child wind down.
Avoid stimulating or frightening activities before bed. Stay away from TV shows, video games, or discussions about scary topics. These activities can activate your child’s imagination and contribute to nightmares. Instead, focus on activities that promote comfort, like cuddling or talking about the day in a positive way.
By creating a calming and predictable bedtime routine that is the same each night, you help your child feel more relaxed and secure as they transition to sleep. This is a key step in how to stop nightmares and night terrors. A consistent, soothing routine helps your child feel prepared for a peaceful night’s rest.
Step 2: Create a Secure Sleep Environment
A secure sleep environment reduces anxiety and helps your child feel more comfortable at bedtime. Start by making the room quiet and dark, ensuring there are no distractions or scary stimuli. Dim the lights if necessary, and consider using blackout curtains to block outside light.
Adding a nightlight can help if your child is afraid of the dark. Choose a soft, non-threatening light that creates a warm, reassuring glow. Avoid bright lights or flashing colors, as these can be overstimulating. A nightlight should offer comfort, not add to their fear.
Also, consider the room temperature. A too-hot or too-cold room can disrupt sleep. Make sure the room is at a comfortable temperature for your child, typically between 65 and 72°F. This promotes relaxation and better rest.
Finally, eliminate any items that may cause anxiety, such as scary toys or pictures. Instead, decorate the room with calming colors and comforting objects. A favorite stuffed animal, soft blankets, or calming scents can provide extra reassurance.
By making their sleep environment secure, you are one step closer to how to stop nightmares and night terrors. A peaceful, comforting room can greatly improve your child’s ability to sleep soundly through the night.
Step 3: Maintain a Consistent Sleep Schedule
Another factor in reducing nightmares and night terrors is maintaining a consistent sleep schedule.
A regular sleep schedule helps regulate your child’s internal clock, making it easier for them to fall asleep and stay asleep. Going to bed and waking up at the same time every day helps establish healthy sleep patterns. Consistency is key to helping your child feel well-rested and secure.
Set a reasonable bedtime that allows for the recommended amount of sleep based on your child’s age. For example, school-age children typically need 9-11 hours of sleep each night. A consistent bedtime ensures they get the rest they need to feel refreshed and energized the next day.
In addition to a regular bedtime, aim for consistent wake-up times. Try not to let your child sleep in too late on weekends, as this can disrupt their sleep schedule. Keeping wake-up times consistent will help regulate their circadian rhythm and improve the quality of their sleep.
Also, incorporate quiet time before bed to signal to your child that it’s time to wind down. Avoid exciting activities or screen time during this period. Create a calm environment that prepares your child for rest.
By maintaining a consistent sleep schedule, you are one step closer to how to stop nightmares and night terrors. A predictable sleep routine helps your child feel secure and promotes peaceful sleep throughout the night.
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Step 4: How to Stop Nightmares and Night Terrors by Limiting Screen Time Before Bed
Excessive screen time, especially close to bedtime, can interfere with your child’s sleep. The blue light emitted by screens can disrupt the production of melatonin, a hormone that regulates sleep. This makes it harder for your child to fall asleep and may contribute to nightmares or night terrors.
Set a screen-free period at least 60 minutes before bedtime. During this time, encourage quiet activities like reading, drawing, or talking about the day. These calming activities signal to your child’s brain that it’s time to wind down and prepare for sleep.
Also, monitor the content your child is exposed to. Violent or scary movies, TV shows, or video games can trigger nightmares or anxiety. Instead, choose content that is calm, uplifting, and appropriate for your child’s age.
By limiting screen time before bed, you help your child’s body and mind prepare for restful sleep. This is a crucial step in how to stop nightmares and night terrors. Reducing screen exposure promotes better sleep quality and reduces the likelihood of nightmares disrupting their rest.
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Step 5: Address Stress & Anxiety
Many children rely on a parent to sit or lie with them as they fall asleep. While this may seem comforting, it creates a dependency. When they wake up in the night and their parent is gone, they feel confused and alarmed. This sudden panic can lead to nightmares or night terrors as their brain processes that stress.
Children who don’t know how to fall asleep on their own may struggle with multiple night wakings. They wake up expecting the same conditions they had at bedtime. If their parent isn’t there, they become anxious and may cry out or have difficulty returning to sleep. This cycle of dependency can lead to disrupted sleep and more frequent nightmares.
The anxiety that arises when children don’t know how to self-soothe can also heighten their fear. At bedtime, they may feel nervous or uncertain, knowing they need to fall asleep alone but unsure how. This stress builds up, causing their mind to create fear-based dreams or feelings of panic. The lack of confidence in their ability to sleep independently contributes directly to these nighttime disturbances.
The best way to address how to stop nightmares and night terrors is to teach your child independent sleep skills. Sleep training helps children learn to fall asleep without needing a parent present. Once they develop this skill, they can put themselves back to sleep when they wake up during the night.
By sleep training your child, you reduce the stress that causes nighttime fears. This is the most important step in how to stop nightmares and night terrors. Teaching your child to self-soothe leads to better sleep, fewer nighttime disruptions, and an overall reduction in sleep-related anxiety.
How to Stop Nightmares and Night Terrors with Sleep Training
The good news is that you don’t have to go through this alone. If your child struggles with frequent nightmares or night terrors, the solution starts with teaching them the skills to sleep independently. That’s exactly what my sleep training course, Live Love Sleep Academy, is designed to do.
Live Love Sleep Academy gives you step-by-step guidance to help your child fall asleep easily, sleep through the night, and wake up feeling rested. Many sleep disturbances, including nightmares and night terrors, stem from overtiredness and difficulty self-soothing. By teaching your child how to sleep independently, you can reduce these episodes and create peaceful nights for your entire family.
Inside the course, you’ll learn exactly how to set up a sleep routine that prevents nightmares and night terrors. You’ll discover proven techniques to help your child feel secure at bedtime, so they don’t rely on you to fall asleep. Plus, you’ll get personalized support to navigate any sleep challenges that arise.
Imagine bedtime without battles, middle-of-the-night wake-ups, or anxious cries. With Live Love Sleep Academy, you can make that a reality. Hundreds of families have used this method to transform their child’s sleep, and you can too.
If you’re ready to stop guessing and start seeing real results, join Live Love Sleep Academy today. Let’s work together to give your child the gift of restful, independent sleep—and finally put an end to those exhausting nights. Learn how to stop nightmares and night terrors by giving your child the confidence and skills to sleep soundly every night.
« About the Author »
I’m Kaley Medina, the proud founder of Live Love Sleep®. I am married to my high school sweetheart, Zeke. We have two wonderful children, Evalyn and Leo, and our furry companion, Louie.
My journey into the world of sleep consultancy began with the sleep struggles of my own daughter, Evalyn. From her early days, she proved to be a challenging sleeper, staying awake for waaaaaay too long and causing many sleepless nights. Initially, I tried everything I could think of, from feeding her to sleep to bouncing on a yoga ball until my legs ached. Next, I attempted the delicate process of transitioning her to her crib without waking her. Eventually, I even resorted to late-night vacuuming while wearing her in a baby carrier. Needless to say, none of it worked.
From Sleepless to Success
The constant sleep deprivation left me frazzled and unable to enjoy precious moments with my family. Desperate for a solution, I ventured into the world of sleep training when Evalyn turned six months.
To my surprise, gentler methods yielded incredible results, transforming our lives. Consequently, fueled by this success, I became a Certified Sleep Consultant and founded Live Love Sleep®.
As your Pediatric Sleep Consultant, I understand that a child’s sleep is influenced by various factors. Beyond just sleep training, these include diet, environment, routines, and developmental milestones. Therefore, my personalized sleep plans consider the “bigger picture” to solve your child’s challenges comprehensively. What truly sets my services apart is the ongoing support I provide, ensuring your family reaches its goals within weeks.
One former client described the experience as “utterly LIFE CHANGING.” Ultimately, I’m committed to helping parents like you get the rest you deserve. By working together, we can achieve better sleep and a happier, healthier family life.
Features
Kaley has been featured on numerous podcasts, on NBC, CBS, Yahoo!, Texas Today, MindBodyGreen, WonderBaby.org, Homes and Gardens, TinyBeans, and more!
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