Key Takeaways

•  Anxiety and panic attacks often make it difficult for children to fall asleep at night.

•  You can help them overcome their anxiety by recognizing their fears, encouraging open communication, and helping them develop healthier sleep habits.

•  Child therapy can help identify the underlying causes of your child's anxiety and panic attacks while also teaching effective coping mechanisms.

Getting a good night's sleep is essential for everyone, especially children.

However, bedtime can be challenging for kids who experience sleep anxiety and nighttime panic attacks.

Not getting enough sleep can impact children's health, mood, and behavior.

By recognizing the signs of bedtime anxiety and understanding the underlying causes, you can help your child sleep better at night.

Why Do Children Have Panic Attacks at Bedtime?

Approximately 59% to 87% of children and teens struggle to fall asleep at night. While there are many potential reasons for sleep disturbances in children, anxiety is frequently a significant issue. 

Anxiety can make it hard to fall and stay asleep. It can also impact sleep quality, which affects your child's ability to function the following day.

There are many reasons why your child may experience frequent panic attacks at night. Some of them include:

• Stress - Worrying about the events of the day or what may happen tomorrow.

• Fear - A vivid imagination can lead to fears of ghosts, monsters or other scary things at night.

• Separation anxiety - Young children struggle with being alone without a parent, especially at bedtime.

• Inconsistent routine - A lack of structure or a regular bedtime routine can heighten anxiety.

• Medications - Some types of medication may cause anxiety or panic-like symptoms.

• Overstimulation - Playing video games or watching exciting television shows can worsen bedtime anxiety. 

In addition, a lack of sleep can amplify anxiety the next day, potentially contributing further to nighttime panic.

Signs Your Child Experiences Nighttime Panic Attacks 

Nighttime panic attacks and anxiety can make it extremely difficult to fall asleep. Racing thoughts and worries lead to increased nighttime awakenings, poor sleep quality, and daytime fatigue.

Some of the most common signs of nighttime panic attacks include: 

• Intense fear

• Difficulty breathing

• A racing heart

• Lightheadedness

• Shaking

• Sweating

• Nausea

• Chills or hot flashes

 Some children might express that they feel like they are dying or that they are "going crazy." The onset of nighttime panic attacks is often sudden and can last several minutes.

If you notice any of these signs in your child, they are likely experiencing panic attacks due to bedtime anxiety.

Be sure to talk to your child's pediatrician to rule out any underlying medical issues. They may recommend counseling to address the root cause of your child's anxiety.

How To Help Your Child Feel Safe and Calm Before Bedtime

Sleep hygiene refers to a series of activities and habits that can promote good-quality sleep.

Creating a consistent bedtime routine, a comfortable sleep environment, and teaching your child helpful relaxation techniques can all help improve your child's sleep quality.

Establish a Soothing Bedtime Routine 

Creating a relaxing bedtime routine for your child can signal to their brain that it's time to start winding down. Some activities to consider including are:

• Taking a warm bath

• Having a light snack

• Brushing their teeth

• Changing into pajamas

• Reading a bedtime story

In addition to these activities, it's important to pick an appropriate bedtime for your child and stick with it, even on the weekend.

Although every child is different, preschool-aged children should generally receive ten hours of sleep, while school-aged children need nine hours.

Create a Comforting Sleep Environment

One of the best ways to enhance your child's sleep quality is to create a calm and comfortable sleep environment.

This way, when your child enters their room, they will associate this space with a good night's rest. Here are some tips to improve your child's sleep environment:

• Keep things simple - Too many toys, decorations, and stuffed animals can be overstimulating at night. Make sure the room remains tidy and free from clutter.

• Dim the lights - While you want to eliminate any bright lights at night, keeping it too dark may frighten some children, especially if they already struggle with sleep. A soft nightlight can reduce distractions without interrupting sleep quality.

• Keep the room cool - Most studies suggest keeping your environment between 65 to 70 degrees Fahrenheit for optimal sleep quality.

• Reduce the noise - While keeping the noise to a minimum can enhance sleep quality, some children struggle if it becomes too quiet. A sound machine may offer just enough soothing background noise to help them relax.

An inanimate object like a beloved blanket or stuffed animal can bring immense comfort to a child struggling with bedtime panic attacks and anxiety.

While you don't want to clutter their sleep area, consider letting them choose a favorite stuffed animal to take to bed.

Teach Relaxation Techniques

Relaxation techniques can reduce your child's anxiety by lowering their heart rate, slowing their breathing, and physically calming their body.

Some activities to try include:

• Deep breathing exercises - Deep breathing activates the parasympathetic nervous system and can help distract your child from anxious thoughts.

• Mindfulness - Mindfulness helps your child identify and let go of anxious thoughts while focusing on the present moment.

• Progressive muscle relaxation - Muscle tension is often associated with panic and anxiety. Progressive muscle relaxation can help your child learn how to identify and release muscle tension throughout their body, reducing stress.

 Discovering which techniques work best for your child may take some trial and error. Remember, what works for some children may not work for others.

Address Underlying Anxiety or Stress

Consistency, relaxation techniques, and other strategies can help you manage your child's nighttime panic attacks and anxiety.

However, it's vital to identify the root cause of their stress. Encourage open communication with your child about their fears.

By talking with them, you may discover the source of their triggers. Consider maintaining a sleep diary to track patterns of your child's anxiety. Offer them plenty of reassurance, especially when they are experiencing a panic attack.

When To Seek Professional Help 

If you have tried to help your child and they are still struggling, you may want to seek professional help.

A therapist can help your child identify the sources of their anxiety and provide additional coping strategies to help them deal with nighttime panic.

Therapy Options for Children With Anxiety and Panic Attacks

A child therapist can meet with you and your child to determine which treatments will best meet their needs. They may include behavioral modifications, talk therapy, and other strategies:

• Cognitive behavioral therapy - CBT teaches children struggling with anxiety how to change their behaviors and thought patterns to healthier ones.

• Play therapy - This therapeutic modality uses play to help children express their anxieties and fears.

• Exposure therapy - Exposure therapy is a planned process in which your child's therapist exposes them to their feared situation in a safe environment. During this process, they learn their fear is not as dangerous as they once perceived it, which can reduce avoidance behaviors and anxiety.

If your child continues to struggle with nighttime anxiety, Emora Health can help. We offer a broad network of licensed child therapists who can address your concerns. By finding your child the right therapist and remaining supportive, you can help them overcome their nighttime anxiety.