Sleepless Nights: How Anxiety Affects a Child's Sleep
Childhood is often viewed as a carefree period, but the reality is that anxiety can cast its shadow even over the youngest minds. According to the American Academy of Child and Adolescent Psychiatry (AACAP), approximately 7% of children aged 3-17 experience an anxiety disorder.
As a Gentle Sleep Coach, I see anxiety popping up in families and affecting children's sleep. Anxiety can sneak up on a previously good and independent sleeper and start causing chaos at starting dinner all the way through bedtime and into the night.
Anxiety can manifest in various ways that impact a child's sleep:
Effects of Anxiety on Sleep
Trouble Falling Asleep: Anxious thoughts can make it challenging for children to unwind, leading to difficulties in falling asleep at bedtime. Children will demand parental presence and won’t let a parent leave the room.
Nightmares and Night Terrors: Anxiety can trigger distressing dreams or night terrors, causing awakenings during the night and disrupting sleep patterns. Scared children want lots of additional attention in the night.
Frequent Awakenings: Children with anxiety may wake up multiple times during the night, finding it hard to return to sleep due to worries. Children will wander to their parents or siblings room and will always need parental support to go back to sleep.
Early Morning Waking: Anxiety can cause children to wake up earlier than desired, even when they haven't had sufficient sleep. Children wake up and want to start their day sometime between 3-6am.
Causes of Childhood Anxiety
Childhood anxiety can stem from a combination of genetic, environmental, and developmental factors such family history of anxiety, major life changes (new sibling or a move or divorce), and exposure to traumatic events can contribute to the development of anxiety disorders. Additionally, children's limited ability to communicate their feelings effectively can lead to internalized stress.
Signs of Childhood Anxiety
Recognizing the signs of anxiety in young children is essential for early intervention. The AACAP notes that children up to age 10 might exhibit behaviors like excessive clinging to caregivers, avoidance of new situations, frequent nightmares, and physical symptoms such as stomach-aches or headaches
Empowering children with strategies to manage their anxiety lays a foundation for their emotional well-being.
Emotion Identification: Teach children to recognize and label their emotions. This helps them express their feelings and seek support when needed.
Structured Routine: Create a predictable daily routine to provide a sense of stability, which can alleviate anxiety related to uncertainty.
Play Therapy: Utilize play as a therapeutic tool. Play allows children to externalize their feelings and fears, making them easier to address.
Positive Reinforcement: Praise and acknowledge their efforts to face anxiety-provoking situations. This boosts their confidence and self-esteem.
The Anxiety-Sleep Connection
Anxiety and sleep have a bidirectional relationship, where anxiety can disrupt sleep, and insufficient sleep can exacerbate anxiety. Anxiety can lead to racing thoughts, bedtime fears, and heightened arousal, making it difficult for children to fall asleep or stay asleep. On the other hand, insufficient sleep can contribute to irritability and heightened sensitivity to stress, amplifying anxious feelings.
Anxiety can silently impact young children, affecting their emotional growth and overall well-being. By understanding the causes, identifying the signs, and implementing effective coping strategies, parents and caregivers can provide invaluable support to children up to age 10. Early interventions can be so helpful and getting support from a therapist or an occupational therapist can shape how children perceive and manage stress throughout their lives.
Managing Anxiety-Induced Sleep Problems
Addressing anxiety-related sleep disturbances often requires a multi-faceted approach.
Establish a Calming Bedtime Routine: Create a soothing routine before bedtime, incorporating activities like reading, gentle stretches, or deep breathing exercises to help ease anxious feelings.
Create a Comfortable Sleep Environment: Ensure the sleep environment is conducive to relaxation. A dark, quiet room with a comfortable mattress and calming bedtime rituals can promote better sleep.
Open Communication: Encourage your child to talk about their worries during the day to prevent them from accumulating at bedtime
Limit Stimulants: Reduce caffeine and screen time, no more than 2 hrs, before bedtime, as these can contribute to anxiety and disrupt sleep.
Professional Support: If anxiety significantly impacts your child's sleep and daily life, consider consulting a pediatrician or child psychologist for guidance and a trained and certified sleep coach.
When I work with families struggling with this we focus on calming the anxiety and making bedtime a calm, enjoyable process before starting coaching kids to learn their "skills of sleep". We look at the family unit, the history, struggles, goals and values to customize a plan that works for their family and their unique child.
If you are interested in a great book recommendation, What To Do When You Worry To Much: A Kids Guide to Overcoming Anxiety is a great option especially for kids age 6-10. Yes, it is NEVER too late to teach your child the skills of sleep to enjoy calm, easy bedtimes, peaceful nights and a harmonious household.
References:
National Alliance on Mental Health https://namica.org/types-of-illnesses/#:~:text=Anxiety%20disorders%20are%20the%20most,develop%20symptoms%20before%20age%2021.
https://www.momwell.com/blog/how-to-help-a-child-regulate-their-emotions
Are you struggling with your child's sleep?
The first step to see if I can help you achieve beautiful, blissful sleep is to schedule a 60 minute ZOOM sleep strategy session. Go to this link and complete the contact me form and I will be in touch within 24 hours with directions on how to schedule your Sleep Strategy Session.
If you are still wondering if I can help, please know I do NOT advocate 'cry-it-out'. I am a Gentle Sleep Coach. If you want to learn about my guilt-free and gentle process, please go to these links.
The Blissful Baby Stairway to Sleep
Please join my Sleep is Bliss Tribe in Facebook, Instagram and LinkedIn so we can stay connected and you can continue to get amazing resources on sleep and family wellness.
Sleep is Bliss, Let's Get you more!