Halloween isn’t the only time for frights. Occasional nightmares are common in children ages 3 to 12 years old. When children have nightmares, they often wake up crying or feeling scared. Sometimes nightmares may cause children to be afraid of going to bed.
Nightmares can occur for no apparent reason or may be prompted by anxiety, life changes (changing schools, birth of a sibling, parental divorce), or encountering scary media (TV shows, social media, news).
“It’s important to remember that TV shows or images that might not seem scary to adults can be frightening for kids and prompt nightmares,” says Amanda Fujiki, MD, a child and adult psychiatrist at Huntsman Mental Health Institute.
While parents can't protect their kids from nightmares, they can set the stage for a peaceful and happy night of rest by following these tips:
- Establish a sleep routine. Structure helps kids feel safe. An hour before bed, turn off TVs and video games. Have your child brush their teeth, change into pajamas, and read their favorite book. Talk calmly about the pleasant parts of your child’s day.
- Be mindful of media. Remember that certain news stories, images, or videos may be frightening to children and prompt nightmares. Be mindful of how you talk about current local and world news around your child. Avoid watching TV shows and movies with frightening content, especially before bed.
- Be a calming presence. If your child wakes up with a nightmare, let them explain what happened and how they feel. Reassure your child that it was only a dream. Help them feel safe and protected so they can go back to sleep. Encourage your child to remain in their own bed and reassure them that they are safe and loved. You can offer your child a comfort item like a cherished stuffed animal, blanket, or pillow. For some children, it is helpful to have a nightlight in their room or to leave their door slightly open.
- Talk about the scary stuff during the day. If your child wants to continue talking about nightmares in the morning, help them participate in activities that give them a sense of control over their nightmares. You can re-create a happy ending to the dream or draw a picture of the dream and then rip up the paper.
- Know when to get help. If your child is experiencing nightmares multiple times per week for a prolonged period, or if nightmares are interfering with their ability to engage with friends or school, consider seeking help from a trusted health care provider.
“Parents can help kids with nightmares by providing reassurance and supporting kids in using coping strategies,” Fujiki says.
