Anxiety and sleep problems in children: What’s the link?

Sleep is essential for everyone, but it is especially important for children. Sleep holds the power to rejuvenate and restore both body and mind, playing a key role in a child’s physical, emotional, and cognitive development. However, sleep does not come easy to everyone. It is a common belief that sleep difficulties are rare among children, with only a select few experiencing sleep related challenges. However, it is estimated that around half of all children will experience sleep difficulties at some point during childhood and adolescence. These challenges can be distressing for both the child and their family, often leading to feelings of helplessness, embarrassment, guilt, and frustration. Nevertheless, it is important to recognise that sleep challenges are common and manageable with the right approaches and support.

What does it look like?

Anxiety and sleep difficulties are common among children of all ages and can manifest in various ways. Anxiety may present as excessive worry at bedtime, only wanting to sleep in a specific place, requiring night lights, wanting to sleep with a parent, physical symptoms (such as stomach-aches or headaches), and irritability. Sleep difficulties can include trouble falling asleep, waking throughout the night, or waking prematurely in the morning. Common issues include refusal to go to or stay in bed, taking over half an hour to fall asleep, sleep-related worry, and waking throughout the night. Some sleep difficulties may also be linked to specific sleep disorders such as Insomnia, sleepwalking, or night terrors. It is crucial for parents to understand that these issues are not uncommon and that seeking help is a positive step towards improvement.

The connection between anxiety and sleep

Anxiety and sleep difficulties often go hand in hand. Anxiety can make it hard for children to relax and fall asleep. On the other hand, the longer they spend tossing and turning in bed may bring on frustration or worry thoughts about their ability to sleep or how it will impact them the next day. After a while, bedtime or even the bed itself may be a trigger for anxiety, further feeding into the cycle of alertness and sleep difficulties. This can create a challenging cycle, with parents often feeling at fault or unsure of how to support their child.

Practical tips for parents to help break the cycle

Here are a few practical steps you can take to support your child in managing anxiety and improving sleep:

• Set bed and wake times: Consistency and predictability in daily routines can provide a sense of security for children. This extends to bedtime. Encourage a regular bedtime and wake-up time, even on weekends.
• Create a predictable routine: Establishing a calming and consistent pre-sleep routine will signal to the body that it’s time to wind down and prepare to sleep.
• Manage light exposure: Dim the lights and unplug from electronics at least 30-60 minutes before bed. Bright lights and the blue light from devices like cell phones, tablets, and laptops can interfere with the production of melatonin, a hormone essential for sleep. Creating a device-free buffer helps reduce mental stimulation and supports better melatonin levels for a more restful night.
• Encourage open communication: Foster an environment where your child feels safe to express their fears and worries without judgment. Sometimes, a child may be too embarrassed or overwhelmed to share their struggles; creating a safe space for this is also important.
• Consider sleep arrangements: Many parents let their children sleep in their bed to provide comfort and reassurance. While this can help in the short term, it might unintentionally make sleep problems worse by making the child dependent on sleeping with a parent. Gradually transitioning your child to sleep independently can foster a sense of security and self-soothing skills. Building a child’s confidence in their own abilities while knowing you are there to support them if needed is crucial for long-term sleep health.

Getting a clinician involved in this step may be beneficial as this might be a scary change for a child.

Relaxation techniques

Teaching children relaxation techniques can help reduce anxiety and prepare their bodies for sleep. Techniques include:

• Deep breathing: Practicing slow, deep breaths to calm the nervous system. Think of breathing in slowly for a few seconds, then slowly and calmly breathing out, as if you are blowing out birthday candles.
• Progressive muscle relaxation: Think about making your body as tense as a tin solider, then letting it all go as soft and floppy as a jellyfish as you sink into the bed.
• Relaxing scents: Light smells and essential oils, such as lavender may help to create a calm positive space for sleep.
• Visualisation: Guiding the child to imagine a peaceful and relaxing scene. There are also various apps, recordings, and YouTube videos that may assist with this process.

Further support and information

Despite the above information, there is no one size fits all. Some sleep difficulties may take longer to address than others, and some skills may not work for you. However, have faith in your ability to address this; you know your family, and there is nothing you cannot problem-solve around. Remember, seeking help is a positive step towards your child’s well-being. With the right tools and support, your child and even you can learn to manage sleep-related anxiety and achieve restful sleep, leading to better overall health and development.

Written by Reon Boyd, Provisional Psychologist at Lawson Clinical Psychology

More information

If you would like to learn more about sleep problems in kids, or would like to book an appointment with one of our clinicial team members, call 6143 4499 or email via our contact page.