Helping Kids Sleep Better: Sleep Strategies for Anxiety

A good night’s sleep is critical for your child’s well-being. It affects everything from physical growth to emotional regulation and brain development. But when bedtime turns into a nightly battle, the whole family feels it. In this guide, we’ll walk through simple strategies for anxiety that can help children fall asleep more easily and stay asleep longer. 

Creating a restful sleep environment

Your child’s sleep environment should promote restful sleep. This means the room should be dark, quiet, and at a comfortable temperature. Depending on your child’s sensitivities, you may need to add blackout shades, a night light, or a sound machine.

This step is particularly important for kids with sensory processing disorders. Consider their specific needs: Are their pajamas and sheets comfortable? Do they need less noise or light in order to fall asleep? Would they benefit from a weighted blanket?

Also, it’s best to avoid screens close to bedtime, because blue light can disrupt sleep patterns. Establishing this habit early on will also help your child maintain healthy sleep patterns as they grow.

Invite your child to problem-solve with you to make bedtime comfortable for both of you. These are simple but powerful sleep strategies for anxiety that can improve nighttime routines.

Developing consistent bedtime rituals

A calming bedtime routine helps infants and toddlers understand that it’s time to wind down. While the routine doesn’t need to be long, it should be consistent, occurring around the same time every night. The fewer unknowns there are, the better; predictability will help soothe your child’s separation anxiety at bedtime.

A sample bedtime routine might look like this: bathtime, pajamas, bedtime story or song, Shema, and lights out.

Many children — especially those with special needs or autism — can benefit from visual schedules. A visual bedtime schedule with pictures of each step can help cultivate a sense of safety and predictability, lessening sleep anxiety in children. 

You can even make it into a game by creating a chart and allowing your child to check off each step completed in the bedtime routine.

Addressing common sleep challenges

Despite your best efforts, sleep challenges may still arise. Here’s how to address some common issues and help kids sleep.

1. Frequent night wakings

When your baby is still little, she may need regular feedings throughout the night. (Consult with your pediatrician to determine an appropriate feeding schedule.) During this stage, minimize stimulation during nighttime feedings: keep lights off, noise low, and diaper changes quick.

As your baby grows older, she might outgrow the need for middle-of-the-night feedings but still cry out for comfort. There are many approaches to this challenge, and there’s no one-size-fits-all solution.

Some parents embrace the exhaustion and soothe every tear, while others opt for some form of sleep training to help kids sleep through the night. Choose sleep strategies for anxiety that align with your parenting values and give them a try.

2. Inability to fall asleep

Children often have difficulty falling asleep, and there are countless reasons why this happens. However, if your baby or toddler consistently stays awake past bedtime, you may want to reexamine her sleep and nap schedule. You may need to wake her up earlier, put her to sleep later, or adjust nap times.

Establishing calming rituals and a predictable routine can make a big difference. Gentle wind-down activities like reading, dimming the lights, or playing soft music signal to your child that it’s time for rest.

These kinds of sleep strategies for anxiety help lower stimulation, ease bedtime resistance, and make falling asleep feel more secure and manageable.

3. Bedwetting

Bedwetting is a common issue among children. It’s not typically caused by laziness or disobedience but by other factors, including genetics, hormones, excessive fluid intake, or stress.

You can help manage bedwetting by limiting fluids before bedtime, establishing regular bathroom trips, and using waterproof mattress covers. It’s also important to address any emotional stress or significant life changes your child may be going through, as these factors can contribute to bedwetting episodes. 

Bedwetting is especially common among anxious children and can return during periods of heightened anxiety or stress. Reassure your child that bedwetting is common and not something to be ashamed of.

If bedwetting persists beyond the age of 6 or 7, or if your child is distressed by it, consult your pediatrician.

Understanding nightmares and night terrors

Nightmares and night terrors are both common disruptions in a child’s sleep, but they stem from different causes and require different approaches. 

Nightmares

Nightmares are vivid and frightening dreams that happen during REM sleep (the deepest phase of sleep), often triggered by stress, anxiety, or exposure to scary stories. If your child has a nightmare, comfort and reassure him. 

They might find it helpful to tell you about their scary dream so you can alleviate their fears. Following a nightmare, your child will likely need support, like a nightlight or someone to sit with them, in order to fall back asleep.

Night Terrors

Night terrors might seem similar to nightmares, but they’re far more intense. Unlike nightmares, which occur during REM sleep, night terrors happen during non-REM sleep. 

During a night terror, your child may appear partially awake but remain unaware of their surroundings. Typically, children will have no recollection of the event in the morning. Children experiencing night terrors may scream, thrash around, and remain unresponsive to their parents’ attempts to comfort them.

As a parent, you might feel helpless during these episodes, especially if your child doesn’t acknowledge or respond to your presence. 

In these cases, it’s important not to fully wake your child, as this can cause further confusion and distress. Instead, ensure her safety by keeping her away from any hazards and staying with her until she calms down and falls back asleep.

While most children outgrow night terrors on their own, discussing recurring episodes with your pediatrician is a good idea. Common triggers for night terrors include stress, sleep apnea, reflux, or changes in medication.

Sleep Anxiety in Children

Sleep anxiety in children is more common than many parents realize. Kids who struggle with anxiety often find bedtime especially difficult. 

The combination of a quiet room and the absence of daytime distractions can make anxious thoughts more pronounced. This can lead to restlessness, resistance to bedtime, fear of the dark, and especially separation anxiety at bedtime.

If your child shows signs of worry or fear at night, it’s important to offer comfort while also building helpful habits. Some effective sleep strategies for anxiety include establishing a predictable bedtime routine, using a soft nightlight, and offering a comforting object like a favorite stuffed animal or a recording of a parent’s voice. 

These tools can signal safety and consistency, making bedtime feel less overwhelming.

In more persistent cases, especially when sleep anxiety interferes with daily functioning, don’t hesitate to reach out for professional support. A pediatric mental health professional can guide you toward personalized interventions that work for your child’s specific needs.

Final thoughts

If you’ve tried these tips and your child is still struggling, reach out to your pediatrician. They’ll likely have insights or referrals to help alleviate separation anxiety at bedtime and suggest additional sleep strategies for anxiety.

Just remember: no one knows your child quite like you. If something’s working for you and your child, stick with it. And if something doesn’t feel right to you, keep looking for other solutions. With time, patience, and the right sleep strategies for anxiety, better nights are possible for the whole family.

And if you’re feeling overwhelmed or unsure where to turn, Hamaspik is here to help. Our team can guide you through supportive resources so you and your child can sleep more peacefully, night after night. Contact us.