Sleep anxiety in children: 10 ways to help kids sleep better
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore the symptoms of insomnia and sleep anxiety in children. Plus, 10 tips to overcome nighttime anxiety and healthy sleep habits for a better bedtime routine.
Sleep is important for everyone, but especially children, as it plays a significant role in their growth and development. But when a child experiences sleep anxiety, it can make bedtime challenging.
When young people struggle to get a good night's sleep because of sleep anxiety or insomnia, their mood, health, learning, and behavior can be affected. Understanding the causes, recognizing the signs, and knowing how to help can make a significant difference in improving your child's sleep quality.
Is sleep anxiety and insomnia in children common?
Sleep anxiety and insomnia are issues that can impact people of all ages. Research shows that nearly half of children who experience symptoms of insomnia may continue to face sleep problems as they grow older. Persistent sleep issues can lead to other health concerns, including poorer mental health and physical health, so it’s important for parents and caregivers to recognize and address these issues early on.
Why do children experience insomnia?
Several factors can contribute to insomnia and sleep anxiety in children. By identifying the root causes of sleep anxiety and insomnia, parents and caregivers will be able to tailor their approach to help improve their child's sleep quality, so kids get the rest they need.
Stress and anxiety: Just like adults, children can feel stressed or anxious. This might be due to school pressures, family issues, or social dynamics. When their minds are filled with worries, children can have a tough time winding down and falling asleep.
Routine changes: Kids thrive on routine, including their sleep schedules. When their daily routines change—perhaps due to a family move, a new school, or a vacation—their sleep patterns can too.
Poor sleep hygiene: Sleep hygiene refers to the habits and practices that help us sleep well regularly. Inconsistent bedtimes, an uncomfortable sleep environment, or too much stimulation before bed can contribute to sleep problems.
Nightmares or night terrors: Some children experience nightmares or night terrors, which can make them fearful of going to sleep or cause them to wake up during the night.
Overstimulation: Children are often exposed to screens and other stimulating activities close to bedtime, which can make it difficult for their brains to prepare for rest.
5 symptoms of sleep anxiety in children
Identifying sleep anxiety in children can be challenging, as the signs may not always be obvious. Here’s a few signs to look out for:
Reluctance to sleep alone: Children may express fear or anxiety about being by themselves at night.
Behavioral changes: Increased irritability, concentration difficulties, and excessive sleepiness during the day.
Fear of the dark: A common symptom that can intensify sleep anxiety.
Regression in sleep skills: Some children may revert to earlier sleep behaviors, like needing a comfort object.
Interrupted sleep: Waking frequently during the night can be a sign of sleep anxiety.
10 tips to help kids overcome nighttime anxiety
You can help your child feel more secure at night, reducing their anxiety and improving their sleep quality, with a few simple habits during bedtime. It may take some time for new habits to take effect, but with patience and understanding, you can support your child in overcoming nighttime anxiety and achieving restful, peaceful sleep.
1. Encourage bedtime routine management
Allow your child to have input in their bedtime routine. This can give them a sense of control, reducing anxiety. Young children might choose which pajamas to wear, what book to read, or which stuffed animal to sleep with. Older children or adolescents might have more say in the time they go to bed, or enjoy reading independently.
💙 Let your child explore some playful and relaxing movement as a part of their winddown routine during the Kids Bedtime Routine session of the Daily Move.
2. Limit screen time
Electronic devices emit blue light, which can stimulate your child's brain and make it harder for them to wind down. Turn off screens at least an hour before bedtime and encourage activities like reading a book or listening to gentle music instead.
💙 Learn more about the importance of taking a break from screens — especially how they can impact a our sleep — with our Social Media & Screen Addiction masterclass.
3. Have a bedtime chat
Spend a few minutes talking with your child in bed, allowing them to share their thoughts and concerns. Talking about your child’s fears help them process their day and reduce anxiety. Make this a positive, reassuring time.
4. Keep a consistent sleep routine
Children can benefit from consistency, and that includes good sleep habits. Establish a regular bedtime and wake-up time, even on weekends. A predictable routine can help regulate their body clock and reduce anxiety related to unpredictability.
💙 If your child is feeling anxious, you can encourage them to do some deep breathing, like in the Breathe Like the Ocean with Moana meditation.
5. Practice storytelling
Bring storytelling into the bedtime routine. Choose stories that end happily to instill a sense of peace and safety. Avoid exciting or scary stories before bed.
💙 Make bedtime fun by listening to a Sleep Story, like Big Sister’s Big-time Bedtime Story narrated by Trekina White.
6. Try a bedtime meditation
Introduce a short meditation or relaxation exercise before bed. Guided meditations designed for children, like those on our app, can help them calm their minds and ease into sleep.
💙 This Meditation for Falling Asleep can help your child relax and fall asleep once they are in bed.
7. Create a comforting environment
Ensure your child's room is a comforting and safe space. Use soft lighting, cozy bedding, and a favorite toy or blanket.
💙 Music can help make falling asleep easier. Listen to Lullaby & Goodnight, performed by our Minion friends, to help soothe and relax your kids during bedtime.
8. Address fears
If your child is afraid of the dark or has other specific fears, address these directly. Use nightlights, check for monsters together, or discuss what's causing their fear and find solutions together.
9. Lean on physical comfort
Sometimes, physical discomfort can contribute to sleep anxiety. Make sure your child is not too hot or too cold, and that their pajamas and bedding are comfortable.
💙 Encourage your child to relax their body during Follow Along Body Scan, a guided sequence to help your child connect with their body and how it feels.
10. Offer positive reinforcement
Praise your child for trying to manage their bedtime anxiety. Positive reinforcement can boost their confidence and encourage them to continue practicing their new bedtime routines.
How to create healthy sleep habits for kids with a bedtime routine
A consistent bedtime routine and healthy sleep habits can help children overcome sleep anxiety. Over time, these habits can continue to reduce sleep anxiety, helping them get enough sleep.
Warm baths before bed: A warm bath can help relax your child's muscles and induce a feeling of drowsiness. Make this a regular part of the bedtime routine to show it's time to start winding down.
Engage in relaxing activities: After the bath, try reading a book together, listening to soothing music, or doing some gentle stretching or yoga designed for kids.
Set a consistent bedtime: Determine a bedtime that allows your child to get the recommended amount of sleep for their age group. Stick to this time every night to help regulate their internal clock.
Prepare for bedtime: Start the bedtime routine about 30 to 40 minutes before your child's bedtime. This preparation time can help them prepare for sleep mentally and physically.
Create a comfortable sleep environment: Ensure your child's room is set up for a good night’s sleep. Make sure it’s cool, quiet, and dark. Consider using blackout curtains, white noise machines, or soft nightlights.
Limit stimulating activities before bed: Avoid activities that can overstimulate your child's mind, such as exciting play or screen time. Instead, use calming activities to help them transition to sleep more easily.
Discuss the day's positives: Ending the day on a positive note can help alleviate anxiety and promote better sleep. Spend a few minutes discussing the good things that happened during the day or expressing gratitude.
Stay with them if needed: If your child is anxious about sleeping alone, try staying in the room until they fall asleep. Gradually reduce the amount of time you spend, allowing them to become more comfortable with falling asleep independently.
Be patient and consistent: Establishing new habits takes time, and you may not see immediate results. Stay consistent to help your child develop long-lasting healthy sleep habits.
Sleep Stories for kids
Adding bedtime stories into your child's sleep routine can significantly enhance their sleep quality, especially if they suffer from sleep anxiety. Our Sleep Stories for kids are designed to soothe and relax, making them an excellent, comforting tool for easing your child into a peaceful night's sleep.
Sleep anxiety in children FAQs
How can I help my child with anxiety to sleep?
To help your child with anxiety at bedtime, create a calming and consistent bedtime routine. This routine can include relaxing activities such as reading a story, listening to soft music, or taking a warm bath. Ensure the sleep environment is comfortable and secure, using nightlights if necessary. Talk to your child about their worries in a reassuring manner and teach them simple relaxation techniques like deep breathing or guided imagery. Consistency in these routines and techniques can bring a sense of security and can significantly reduce bedtime anxiety.
What is the 3–3–3 rule for anxiety in children?
The 3–3–3 rule is a simple technique that can help children manage their anxiety. Get them to notice and name three things they can see, three sounds they can hear, and move three parts of their body. This mindfulness exercise helps ground them in the present moment, diverting their focus from anxious thoughts. It can be particularly effective at bedtime. Teaching your child this technique can empower them to manage their anxiety independently.
Why is my child anxious at bedtime?
Bedtime anxiety in children can stem from sources like fear of the dark, separation anxiety, stress from their day, or worries about what might happen tomorrow. Some children may also experience anxiety due to an overactive imagination or after watching or hearing something unsettling. Understanding the specific causes of your child's bedtime anxiety can help you address it effectively, so talk openly to identify these fears so you can give them the reassurance and support they need.
When should I be concerned about my child's anxiety?
If your child's anxiety seems persistent, intensifies over time, or significantly impacts their wellbeing, you may consider checking in with a healthcare professional. A pediatrician, psychologist, or child therapist can provide guidance, support, and, if necessary, intervention to help your child manage their anxiety effectively. Early support can prevent the escalation of anxiety issues and promote better mental health outcomes.
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