Anxiety and Sleep
A Resource for Parents and Carers
All children, especially those who suffer from anxiety, need regular amounts of quality sleep in order to function normally. Lack of sleep in children can produce irritability, increase anxiety, result in poor grades in school and lead to depression. Children and teens need more sleep than most of them get for proper growth and development. According to Psychology Today, adolescents require 9 hours or more of sleep each night, children 10 to 12 hours depending on their ages with naps recommended for the youngest children to add sleep in a 24 hour period. Children who don’t get enough rest are often cranky and complain of conditions like headaches and stomach aches. Studies show that children who slept less than 9 hours per day were 3 to 5 times more likely to develop behavior problems, attention problems and other psychological illnesses. Children who already suffer from anxiety will see their symptoms increase without the proper amount of sleep. Parents who have children with anxiety need to take a proactive approach to making sure their kids are getting the right amount of quality sleep. Establishing routines and developing other good habits can help.
Discuss your child’s fears during the day
Acknowledge that being scared or worried is normal and that all people feel scared or worried sometimes. Let your child know that they can always talk to you about things they feel worried about and together you can work out a solution. Try discussing fear during the day (not just before bedtime). Talk about how they can be less scared at night and reassure them that their bedroom is a safe place. Get them to practice getting rid of their fears by imagining their favourite colour as a big cloud that pushes ‘fear’ away or making fear into a big balloon that they can prick with a pin to make disappear.
Have them stay in bed
Let your child know that they can always talk to you about things they feel worried about and together you can work out a solution.
Encourage your child to stay in bed. They should stay in bed and find out they are safe, which will help them get over their fears. Letting your child leave the room sends the message that their bedroom isn’t really safe. If your child is too scared to stay in their room alone, it is OK to sometimes stay by their bed until they fall asleep. Do not do this too often because they may come to depend on you being there. If your child is anxious about you leaving, check on them. Begin by briefly checking and comforting them, and then increase the time in between checks until they fall asleep. Leave the bedroom door open and think about using a nightlight to decrease your children’s fears.
If your child wakes up during the night and can’t go back to sleep because they are frightened, go and reassure them that they are safe. If they leave their room and come into yours, take them back and put them back into bed. Tell them again that their room is safe.
Comfort your child
It is important to comfort children who are scared. When your child holds onto you as they are being tucked in, or calls out in fear, you should go back to their bed and find out what is wrong. Say something like, “You are safe; we are here to make sure you stay safe.” Be sure to tell them that they are safe.
Teach them how to get over their fears
Teach your child skills to get over their fears.
- discuss ways to respond to night-time fears, such as by ‘being brave’ and thinking positive thoughts (for example, ‘monsters are just pretend’).
- tell your child how you deal with something that frightens you.
- read stories about children who are afraid and conquer their fears (Ask ‘The Counselling Clinic’ for helpful suggestions.)
Introduce a security object
Help your child become attached to a security object like a toy or blanket. They can keep this in bed with them to help them feel more relaxed during the night.
Avoid scary television shows
Avoid scary TV shows, including the news or videos, or stories that may add to your child’s fears. Avoid talking about their worries just before bedtime.
Help your child learn to relax
Teaching your child to relax can help them to fall asleep at bedtime. Below are some ideas of how to do this. Giving them something else to think about while lying in bed can help to distract them from their fearful thoughts. Remember, it is hard to be relaxed and scared at the same time!
Relaxation ideas for your child include:
- lying down with their eyes closed and then tightening and relaxing all the muscles of their body, one after the other – some children find it helps to do these muscle exercises whilst thinking about their favourite (relaxing) place, such as the beach, a park etc (Ask ‘The Counselling Clinic’ to borrow a relaxation CD)
- closing their eyes and thinking about a cloud pushing away the fear
- asking them to draw a picture of their fear and putting it away in a ‘scary thoughts’ box for the night
Reward positive behaviour
A reward chart for trying to be brave can be helpful: at first this may be for not getting out of bed, and just calling out if they really feel they need you, and then later, as your child feels safer, to reward them for staying in bed all night and not calling out. Reward and praise your child as soon as they wake up in the morning ‘for knowing that their bedroom is a safe place to be’ and remind them they can always talk to you when they feel worried. The reward should be something small and could involve collecting a certain number of stickers leading to a reward the child will enjoy (such as a lucky dip prize, trip to the park). This will vary depending on the age of your child. The reward should be easy to achieve for the child to begin with to increase the chance of your child being able to succeed.