Night terrors can be a confusing and distressing experience for both toddlers and parents. Unlike nightmares, which occur during REM sleep and can often be recalled, night terrors happen during non-REM sleep and leave the child unaware of the episode. Your toddler may scream, cry, or thrash around but won’t respond to comfort and won’t remember the event in the morning. While night terrors are generally harmless and something most toddlers outgrow, there are effective ways to reduce their frequency and intensity, making bedtime a calmer experience for everyone.
Understanding Night Terrors
What Are Night Terrors?
Night terrors are a type of parasomnia (a sleep disturbance) that typically occurs in children between 2 and 6 years old. They often happen in the first few hours of sleep during deep non-REM sleep. Night terrors are not dreams, and the child is not conscious or aware during the episode. This explains why they don’t respond to soothing or remember the event afterward.
Common Signs of Night Terrors
Sudden screaming or crying during sleep
Thrashing, kicking, or sitting upright with a frightened expression
Sweating or rapid breathing
Unresponsiveness to comfort or attempts to wake them
Returning to calm sleep shortly after the episode without any memory of it the next morning
Why Do Night Terrors Happen?
Night terrors are often triggered by overstimulation, overtiredness, disruptions in sleep routines, or stress. While they may seem alarming, they are generally not a cause for medical concern.
Tips to Reduce Toddler Night Terrors
Create a Consistent Bedtime Routine
Establishing a predictable and calming bedtime routine helps signal to your toddler’s body that it’s time to wind down. A consistent routine can reduce stress and overstimulation, both of which are common triggers for night terrors. Include calming activities such as a warm bath, a quiet story, or gentle music. Dim the lights and keep the environment soothing to help your child transition smoothly into sleep.
Ensure They Get Enough Sleep
Overtiredness is one of the most common triggers of night terrors. Make sure your toddler is getting adequate sleep for their age. Most toddlers need 11 to 14 hours of sleep in a 24-hour period, including naps. If your child frequently misses naps or has a late bedtime, consider adjusting their sleep schedule to prevent them from becoming overtired.
Minimise Stress and Anxiety
Stress, even in toddlers, can lead to disrupted sleep and night terrors. Create a supportive and nurturing environment to help your child feel safe and secure. Address any major changes or challenges they might be facing, such as starting daycare or transitioning to a new bed. Spend a few minutes before bedtime talking about their day to give them an opportunity to express any worries or fears.
Keep a Sleep-Friendly Environment
A calming and consistent sleep environment can help your toddler sleep more soundly. Use blackout curtains to block light, maintain a comfortable room temperature, and consider using white noise or a fan to drown out background sounds. Ensure your child’s bedding is comfortable and their sleep space is free from distractions or clutter.
Avoid Overstimulation Before Bedtime
Active play, loud noises, or screen time close to bedtime can make it harder for your toddler to settle into deep sleep. Aim for quiet, relaxing activities in the hour leading up to bedtime. Avoid bright screens from TVs, tablets, or phones at least one to two hours before sleep, as the blue light can interfere with melatonin production and disrupt sleep patterns.
Address Potential Triggers
Identify and address factors that might be contributing to your child’s night terrors. Changes in routine, travel, illness, or even dietary changes can disrupt their sleep patterns. Keep track of any recent changes in their environment or schedule that may correlate with the night terrors.
Avoid Waking Them During a Night Terror
Trying to wake your toddler during a night terror is usually ineffective and may even prolong the episode. Instead, focus on ensuring their safety and providing a calm presence until the terror passes. Speak softly, keep the lights low, and avoid making loud or sudden movements. Your child is not aware of what’s happening and will naturally return to a peaceful sleep once the episode is over.
Schedule Preemptive Wake-Ups
If your toddler’s night terrors happen at roughly the same time each night, you can try waking them up 15 to 30 minutes before the episode typically occurs. This gentle wake-up disrupts their sleep cycle and can prevent the terror from happening. After waking them, soothe them back to sleep with a calming activity like a story or soft music.
Limit Sugar and Stimulants in the Evening
Sugary snacks or hidden stimulants like chocolate before bedtime can interfere with sleep quality and trigger night terrors. Focus on offering calming, nutrient-rich foods in the evening, such as bananas or oatmeal, to promote better sleep.
Monitor for Underlying Issues
In some cases, night terrors may be linked to underlying issues such as sleep apnea, restless leg syndrome, or even certain medications. If your child’s night terrors are frequent, intense, or persist beyond the age of 6, consult your paediatrician. They may recommend further evaluation or suggest strategies tailored to your child’s specific needs.
Provide Reassurance Without Overreacting
Your calm response during a night terror can have a positive effect. While it may be upsetting to watch your child in distress, remember that they are not aware of the episode. Speak gently and reassuringly to them, even if they cannot hear or respond.
How to Comfort Your Toddler During a Night Terror
Stay calm and composed. Your calm presence helps reassure your child, even if they are unaware of it. Speak softly, using a soothing tone, to create a sense of safety. Make sure your toddler is in a safe environment and prevent them from falling or hurting themselves, especially if they are thrashing or moving during the episode. Avoid trying to wake your toddler, as this can confuse and frighten them further. Let the episode run its course, and your child will usually settle back into sleep on their own.
Conclusion
Night terrors are a phase that many toddlers experience, and while they can be alarming, they are generally harmless. By creating a consistent bedtime routine, ensuring your child gets enough sleep, minimising stress, and addressing potential triggers, you can help reduce the frequency and intensity of these episodes. Remember, most toddlers outgrow night terrors as their sleep patterns mature. In the meantime, your patience and reassurance can make a significant difference in helping your child feel safe and supported.
FAQs
What causes night terrors in toddlers?
Night terrors are often triggered by overtiredness, stress, illness, or changes in routine. They occur during deep non-REM sleep, usually in the first few hours after falling asleep.
How long do night terrors last?
Night terrors typically last between a few minutes and 20 minutes. While they may feel longer to parents, they usually resolve on their own.
Are night terrors the same as nightmares?
No. Night terrors occur during deep sleep, and the child is not conscious or aware during the episode. Nightmares happen during REM sleep and are often remembered by the child.
Should I wake my toddler during a night terror?
No. Waking your child during a night terror can prolong the episode and make it more confusing for them. Instead, focus on keeping them safe and calm.
When should I consult a doctor about night terrors?
If your child’s night terrors are frequent, severe, or persist beyond the age of 6, it’s a good idea to consult your paediatrician to rule out underlying issues.
