As parents, we want nothing more than for our children to sleep peacefully. However, many families face disruptive nights with their children waking up in distress due to nightmares or night terrors. While these two sleep disturbances can be alarming, they are quite different and understanding them can help you manage the situation more effectively. In this blog, we’ll explore what nightmares and night terrors are, the differences between them, why they happen, and how to help your child through these challenging sleep disruptions.

Nightmares are intense, frightening dreams that can wake a child from sleep. They usually happen during REM (rapid eye movement) sleep, the stage most associated with dreaming.

Common Characteristics of Nightmares:

• Occur during the second half of the night (when REM sleep is more common)
• The child is easily awoken and remembers the dream
• They may feel scared, anxious, or upset after waking up
• The child is aware of their surroundings and can be comforted by a parent

Nightmares are common and part of normal childhood development. They often happen in response to something the child has seen, heard, or experienced that may have been frightening or overwhelming. For example, a stressful day at school, a scary movie, or changes in their routine may trigger nightmares.

Night terrors are a type of sleep disturbance often confused with nightmares or a baby waking up upset. However, unlike nightmares, night terrors occur during non-REM sleep, specifically in the deepest stage of sleep, and typically happen within the first few hours of falling asleep. A night terror is a partial arousal from deep sleep into a lighter stage, causing the child to appear distressed, even though they are not fully awake.

Common Characteristics of Night Terrors:

• Typically occur during the first third of the night (non-REM sleep)
• The child may appear to be awake, sometimes with open eyes, but they are still asleep
• Shouting, sweating, rapid breathing, and thrashing are common
• The child may seem panicked and inconsolable, unaware of your presence
• After the episode, the child usually returns to sleep with no memory of the event

Night terrors can be distressing for parents, as the child may seem inconsolable and difficult to comfort. However, because the child is not truly awake during a night terror, they won’t recall the episode in the morning. If an episode occurs, it's important to stay calm, allowing the episode to pass on its own whilst ensuring the child is safe from harm.

Nightmares often occur as part of normal development, especially in young children between the ages of 3 and 6. At this age, their imagination is rapidly developing, and they are becoming more aware of the dangers in the world. Stress, anxiety, or trauma can also contribute to nightmares.

Night terrors are often linked to over-tiredness, irregular sleep schedules, stress, or significant changes in a child’s routine. They can also run in families, indicating a genetic component. While night terrors are more common in younger children, they can continue into the teen years.

Dealing with Nightmares:

• Comfort Your Child: Reassure them by staying calm and offering hugs. Use a soothing voice to help them feel safe.
• Talk About the Dream: In the morning, discuss the nightmare with your child. Encourage them to express their feelings and offer reassurance that it was just a dream.
• Create a Relaxing Bedtime Routine: Establish a calming routine that helps ease any anxiety before bed. Reading a happy story or using a nightlight can also help.
• Reduce Stress: Pay attention to any sources of stress in your child’s life that may contribute to nightmares.

Dealing with Night Terrors:

• Stay Calm: Night terrors can be alarming, but it’s important to remain calm and avoid waking your child. Let the episode run its course.
• Ensure Safety: Make sure your child’s environment is safe, as they may thrash around during a night terror. Clear any nearby objects that could pose a risk.
• Adjust Sleep Schedule: If night terrors are frequent, consider adjusting your child’s sleep schedule to ensure they are getting enough rest. Overtiredness is a common trigger.
• Avoid Waking Them: Trying to wake a child during a night terror is usually ineffective and may prolong the episode. Instead, wait for the terror to pass, and they will likely return to sleep.

While nightmares and night terrors are usually part of normal development, there are times when it may be necessary to seek professional advice. Consider speaking with your paediatrician or a paediatric sleep consultant if:

• Nightmares or night terrors become frequent and disrupt your child’s sleep consistently
• Your child experiences extreme anxiety or fear around bedtime
• The night terrors last longer than 30 minutes or occur several times a night

Sleep disturbances like nightmares and night terrors can be difficult to navigate, but with the right strategies and support, they can be managed. Understanding the differences between the two, as well as knowing how to respond, will help ensure your child gets the rest they need for healthy development.

Sleep is essential for growing children, but nightmares and night terrors can sometimes affect the quality of sleep. By recognising the signs and understanding why they happen, you will be better equipped to help your child through these sleep disruptions. If you need further guidance or personalised support, click on the link below to schedule a call. Together we can get your child's sleep routine back on track in no time.