Strategies for Helping Anxious Children Get a Good Night's Sleep

Mar 19

Child experiences separation anxiety at bedtime and sees a play therapist for play therapy in Middlesex NJ

As children grow, they need an adequate amount of sleep to function properly during the day. However, anxiety can often disrupt a child's ability to get a good night's rest. Anxiety in children can manifest in different ways, and it can be challenging to determine whether sleep difficulties are due to anxiety or not. Anxiety can lead to difficulty falling asleep, frequent waking up during the night, and even nightmares. As a result, it is essential to help anxious children develop healthy sleep habits. This blog will discuss strategies for promoting quality sleep and managing nighttime anxiety.

Understanding Anxiety in Children

Anxiety is a normal and healthy emotion that everyone experiences at some point in their lives. However, when anxiety becomes excessive and starts interfering with daily activities, it can become a disorder. Anxiety disorders are one of the most common mental health issues in children, and they can have a significant impact on their sleep patterns. The two most common types of anxiety disorders in children are Generalized Anxiety Disorder (GAD) and Separation Anxiety Disorder (SAD).

Children with GAD experience excessive worry and anxiety about different aspects of their lives, including school, relationships, and future events. They may find it challenging to relax and fall asleep at night due to their racing thoughts. On the other hand, children with SAD experience extreme distress when separated from their parents or caregivers. They may worry about harm coming to them or their loved ones, making it challenging for them to fall asleep or stay asleep.

Promoting Healthy Sleep Habits in children

Establishing healthy sleep habits is crucial for all children, but it is particularly important for those with anxiety. The following are some strategies that can help promote healthy sleep habits:

Consistent Sleep Schedule

Children should go to bed and wake up at the same time every day, even on weekends. A consistent sleep schedule can help regulate the body's internal clock and promote better sleep.

Create a Relaxing Bedtime Routine

A relaxing bedtime routine can help calm the mind and prepare the body for sleep. The routine can include activities such as reading a book, taking a warm bath, or listening to soothing music.

Parents create a comfortable environment in the child's room to decrease the child's nighttime anxiety after seeing a play therapist in Middlesex NJ

Avoid Stimulants

Caffeine and sugar can interfere with sleep, so it's best to avoid them before bedtime. It's also important to limit screen time, as the blue light emitted by electronic devices can disrupt the body's natural sleep-wake cycle.

Create a Comfortable Sleep Environment

The sleep environment should be comfortable, quiet, and cool. Children should have a comfortable mattress and pillows, and the room should be dark and free from distractions.

Managing Nighttime Anxiety in children

Anxiety can make it difficult for children to fall asleep and stay asleep. The following strategies can help manage nighttime anxiety:

Talk to your child

It's essential to talk to your child about their anxiety and reassure them that their feelings are normal. Encourage them to express their worries and fears, and provide a safe and supportive environment for them to do so.

Create a "Worry Box"

A worry box is a container where children can write down their worries and fears. Let your child know that they can write down anything that is bothering them, no matter how big or small the worry may seem. It's important to emphasize that the worry box is a safe space and that their worries will not be judged or dismissed. A worry box can help your child feel like they have control over their thoughts and can help them let go of their worries before going to sleep.

Teach Relaxation Techniques

Relaxation techniques such as deep breathing, progressive muscle relaxation, and visualization can help calm the mind and reduce anxiety. You can teach your child these techniques and encourage them to practice them before bedtime.

Provide a Comfort Object

A comfort object, such as a stuffed animal or blanket, can provide a sense of security and comfort for children with anxiety. It's essential to let your child choose their comfort object and allow them to have it in bed with them.

Parent uses a stuffed animal to help decrease bedtime anxiety in children after seeing a play therapist in Middlesex NJ

Helping anxious children develop healthy sleep habits is essential in promoting their overall well-being. By understanding anxiety in children and implementing strategies to promote quality sleep and manage nighttime anxiety, parents and caregivers can help their children get the rest they need to thrive during the day. It's important to remember that each child is unique, and what works for one child may not work for another. Therefore, it's crucial to work with your child and their healthcare provider to find the best strategies for managing their anxiety and promoting healthy sleep habits. With patience, persistence, and support, children with anxiety can develop healthy sleep habits and lead happy and healthy lives.

Janine Kelly, MSW, LCSW, RPT, CATP, ADHD-CCSP, CCATP-CA is a Registered Play Therapist, Certified EMDR Therapist, and Perinatal Mental Health Therapist in Middlesex, NJ. Janine specializes in childhood anxiety, childhood OCD, childhood trauma, and supporting children who experience neurodivergence such as ADHD and Autism. She also specializes in pregnancy and postpartum mood disorders such as anxiety, panic disorder, OCD, depression, and Post-traumatic Stress Disorder (PTSD).

*This blog is not a substitute for therapy. To schedule an appointment, please click below.