Sleep Disturbances: Exposed

When a baby is born, new parents are consumed with advice (wanted or unwanted) about ways to get some shut eye: "sleep when the baby is sleeps" or "you and your partner should take turns getting up with the baby". Rarely does anyone worn, you may still have bags under your eyes when your child reaches his/her preschool years . Sleep disturbances affect half of all children ages 3-6 years. As parents we can improve our children's sleep patterns by being aware of what sleep disturbances are, what causes them, and solutions to resolve them.


Nightmares VS. Night Terrors

Nightmares: Nightmares, the most common childhood sleep disturbance, are frightening dreams that occur during REM(Rapid-Eye-Movement) sleep. These dreams produce intense fears and distress, often awakening the child. Children may remember parts of the dream and feel scared, and need consoling. Nightmares usually occur in the early morning hours when dreaming is most likely.


Night Terrors: Night terrors may resemble nightmares but are far less common, affecting only about 1-6% of young children. These terrors are very different from nightmares and do not occur while dreaming, instead during NREM (Non-Rapid-Eye-Movement) sleep. Night terrors are repeated episodes of panic, screaming, crying, and intense movements. Children are usually still asleep when these episodes occur and may not allow you to console them. The episode may last for a few moments and then your child may look around with a blank stare and quickly drift back into a deep sleep. These episodes usually occur within the first few hours of the child falling asleep.


Causes


Nightmares: Nightmares are usually triggered by some sort of stress a child may be experiencing. For younger children this could be things such as moving to a new place, losing a favorite toy or item, overhearing a parental argument, starting daycare or preschool, lack of sleep, and fear or trauma (car accidents, home intrusion etc). For older preschoolers it could be things such as starting a new school, frequent disagreements with classmates, stresses about school work, world disasters on the news, fear or trauma.


Night Terrors: There are no known causes for night terrors, but they seem to be a genetic factor. The terrors seem to be heighted during stressful times, but can occur just as easily when there is no stress involved. Night terrors may continue through early childhood but usually subside by the adolescent years.


Solutions


Nightmares: Nightmares can be minimized by ensuring your child gets adequate sleep. Children in their early years (under 5 years) need about 11-12 hours of sleep a day. Be sure to set aside time for a nap (2 hours) during the day and they should get about 10 hours at night time. A child who is not resting at least 9 hours a day is not receiving adequate sleep. Find ways to encourage more physical activity for your child. Perhaps take family walks, or have a blast running outside.

Implement a regular nightly routine that encourages relaxation. (i.e. taking a warm bath and hearing a bedtime story)


Encourage self-soothing techniques for falling back to sleep for instance thinking about things that make him/her happy, listening to soft music, or holding on tight to a special doll or bear


If your little awakens from a nightmare, quickly and quietly assure him/her that he/she is safe and tuck him/her back into bed and leave the room.


Place a nightlight or night monitor in your child's room. It may also be helpful to leave the child's room door open so he/she does not feel isolated.


If your child mention's the dream in the morning or if the nightmares are persistent talk to your child to see if you can figure out what may help him/her feels safe and what the root of the problem may be. Once you find the source help your child come up with strategies to resolve the issue.


If your child is younger help them come up with alternate endings to the bad dreams. Children who are in their preschool years still believe in fantasy perhaps you could encourage endings with fantasy items such as magic wands, fairies, superheroes and invisible protectors.


For older children allow them to talk to you about their dream and help them come up with better endings. Perhaps you could role play the dreams out with the more suitable ending or have your child draw images of a more pleasant finale. Implementing these tactics will provide your child with solutions on how to handle nightmares and also equip them with the tools they need to problem solve the real life stressors.


Night Terrors: Try to sooth your child gently with your hug. Do not to try to forcefully wake your child, this may cause them to become more upset. Night terrors are often worse to witness, then they are to experience (the person experiencing them will not remember them upon awakening).

Do not try to talk to your child about their night time behaviors. This may only confuse them and make them feel guilty or embarrassed for actions they have no recollection of. However you may talk to them to see if they have any stressors going on in general (that could be causing the terrors).

If your child is getting out of bed or you feel they may hurt themselves, gently guide them back to bed or hold them until the terror is over.


If the problem persist for more than a week contact your child's doctor.


References:
The Health Central Network (2005).Health Encyclopedia-Diseases and Conditions
Sigel, Alan. Scholastic Parent & Child
Tassoni, Penny (2010). Nursery World
Center of Child and Family Services, Inc.
WebMD (2005)