September 20, 2015
Identifying, navigating and preventing night terrors

Night terrors are not bad dreams. You might not even know that what you’re seeing from your child is a night terror the first time it occurs.

Typically occurring in children between 3 and 12 years of age, an estimated 1 to 6 percent of children experience terrors[1].

Some characteristics of night terrors include:

  • Timing: Early after onset of night sleep or in early morning when coming out of a deep sleep (Night terrors occur in non-REM stages of sleep)
  • Yelling, screaming, shouting
  • Thrashing, kicking, pushing away you or objects that aren’t there
  • Child appears anxious, fearful or panicked
  • Sweating, increased heart rate
  • May appear awake but will not be responsive
  • Most significantly: child has no memory of the event (if your child recalls the event, it was not a night terror)

Risk factors

  • Overtiredness and fatigue
  • Variable sleep schedule
  • Significant changes or stressors in a child’s life (beginning childcare, new school, change in family arrangements, new sleep environment, etc….)
  • Illness or fever
  • Family history of partial-arousal parasomnia ie: sleep walking

How to manage?

If your child has a terror, don’t disrupt them. Ultimately, going sleep will end the terror. Speaking to or touching your child unnecessarily will prolong the terror. Stay with your child, keep him or her safe, guide back to bed as necessary, but try to keep intervention which might disrupt sleep, to a minimum. If your child is getting up and walking around during their terror, consider a gate at their door or the top of stairs, and ensuring exterior doors are not easily opened.

Prevention

The majority of night terrors are caused by overtiredness. That means if we can get the child MORE sleep, we can often prevent the terror from occurring. The easiest way to achieve more sleep is with an earlier bedtime, as little as 15 minutes can do the trick.  Be diligent about following regularity in your child’s schedule until the terrors have stopped.

If terrors occur with regularity at a particular time of day, you can gently rouse your child (just enough so they might sigh and roll over and go back to sleep) in the 30 minutes prior to the regular terror. The goal of this strategy is to disrupt the sleep cycles just enough to prevent the terror.

If terrors persist, and recur at least 3x per week, talk to your child’s doctor. There could be contributing factors to the night terrors, like sleep apnea or restless leg syndrome.

References

[1] Rosenberg, Robert S. Sleep Soundly Every Night, Feel Fantastic Every Day. New York: Demos Health, 2014. Print.

 

About the author:

KristaGuenther Krista is a mother of 3 (+1 dog who believes she’s people), a wife to a wonderful husband, and the owner and founder of Sleeperific.  Even though she’s been in the sleep consulting biz for 4 years, she still gets really excited when she’s hired by a sleepy family.
SHARE
June 23, 2015

Getting regular, restful sleep is absolutely crucial for mental health, but according to the 2003 National Survey of Children’s Health, 15 million children and teens aren’t getting enough. Learn more about how important sleep is for your children, and how you can help them get more of it.

Sleep and your child's mental health

Sleep and Mental Health

North American adults, teens, and children are all at risk of sleep deprivation, and it’s a big problem, because sleep deprivation is a risk factor for mental illnesses like depression and anxiety. As well as this, people with existing mental illnesses tend to suffer from sleep problems. This means there’s what’s known as a “bidirectional link” between sleep and mental illness: people who have sleep problems are more at risk of developing certain mental illnesses, and people with mental illnesses are likely to have insomnia and other sleep disturbances.

According to studies that examine brain chemistry and brain activity, getting a good night’s sleep on a regular basis is important for mental acuity and emotional stability. For example people who don’t get enough sleep are more likely to be emotionally volatile, and to have reduced cognitive function that can negatively affect their work or school performance. If the problem isn’t addressed, sleep deprivation can easily turn into a vicious cycle where lack of sleep causes minor emotional or cognitive problems that exacerbate sleeping difficulties.

What Does this Mean for Your Child?

While the link between sleep and mental health has been well established in adults, it was only recently, in May 2015, that scientists confirmed the existence of a similar link in children. The study, carried out at the Norway University of Science and Technology, found that when young children have serious sleep problems, they have a higher risk of developing psychiatric problems during childhood.

The study looked at the sleeping routines of children as young as four, and concluded that four year old children with serious sleeping problems had a higher risk of developing psychiatric issues by as early as six years old. The most common sleep disorder children are affected by is insomnia; in the Norwegian survey, around 16.6% of four year olds were affected.

The study also found that the reverse was true: young children with psychiatric symptoms had a higher likelihood of developing sleep disorders than children who didn’t have psychiatric symptoms. This is especially true of ADHD, which causes sleep problems in up to 50% of children with the disorder.

What to Do if Your Child has Sleeping Problems

This doesn’t mean, of course, that all children with sleep problems will develop psychiatric symptoms or mental illnesses. For most children, as well as most adults, sleeping problems are transient, lasting only a few weeks or a few months. For children especially, establishing healthy regular sleep routines is difficult, even for children who don’t have actual sleep disorders. However, there’s a lot you can do to help your child establish a healthy sleep routine, and teach them about the importance of sleep.

  • Establish a set bedtime and try not to deviate from it.
  • Make sure their bed is comfortable and isn’t too hot or too cold.
  • Avoid distractions in the hour before bed, for example, with a “no TV/computer” rule. Instead, opt for bedtime stories or soothing music.
  • Kids sleep better when they spend time playing outdoors, so encourage your children to take part in sports or other outdoor activities.

Transient sleep issues are absolutely normal, and there’s typically no reason to be worried if your child has difficulty with a new bedtime or a change in sleeping habits. But if their problems persist for more than a few months, or get worse over time, then seeking help is definitely a good idea.

Citations

Centers for Disease Control and Prevention. Children’s Mental Health. Accessed June 9, 2015.

Child Development Institute. Child Psychology and Mental Health. Accessed June 9, 2015.

DA – Helping Children With Addiction. Helping an Addicted Child. Accessed June 9, 2015.

Eureka Alert Press Release. Children’s Sleep and Mental Health are Related. Silje Steinsbekk and Lars Wichstrøm (2015). Stability of Sleep Disorders From Preschool to First grade and Their Bidirectional Relationship With Psychiatric Symptoms. Journal of Developmental & Behavioral Pediatrics: May 2015. Volume 36, Issue 4. pp 243-251.Accessed June 9, 2015.

Harvard Health Publications Newsletter (2009). Sleep and Mental Health. Accessed June 9, 2015.

Healthy Children. Sleep and Mental Health. Accessed June 9, 2015.

 

About the Author: Mel Rivers now works as an independent freelancer, before she did this she had a varied career in the health care sector. Prior to working in this sphere, she’d battled her own issues with addiction, and used her experiences to help deal with other people who were struggling, during the course of her day job. She works from home now, after becoming a mom to two girls.

SHARE
October 29, 2012

Here’s your official reminder: this weekend is the end of daylight savings time (DST).  Don’t worry, it’s the cool time change – the one where we (incredibly!) go back in time.  Not it’s wicked, sleep depriving step-sister, spring ahead.  Before heading to bed on Saturday, put your clocks back one hour.  Or at least adjust the old-fashioned widgets that won’t adjust themselves.

In a past, child-free existence, the end of daylight savings time was an occasion to be celebrated.  Fall Back meant one extra hour dedicated to the guilty pleasure of your choice.  But in your present, kid-centric world, the end of daylight savings time is just one more obstacle to navigate.

Fortunately, Fall Back doesn’t have to be a significant setback.  If your child generally has good sleep habits, is well rested and has shown their ability to go with the flow, don’t be too concerned.  You may not have to do anything ahead of the time change.  Give them a few days, and they’ll adjust.

For parents of children who have proven themselves to be more sensitive in terms of scheduling and sleep, here are a few suggestions to make it easy on them (aka easy on you).

Plan – Start adjusting the week prior to the time change.  For children heading to school, if you can, consider shifting their moring rising, breakfast, dinner, and bedtimes to be 15 minutes later.  For children who are younger than school age, consider shifting their entire schedule (including wake times, eating times, nap(s) and bedtimes) 15 minutes later.  Repeat this incremental shift for the next 3 days.  By the time Sunday rolls around, their little bodies are fully prepared for the adjustment.

Stay on Schedule – Every aspect of the day gives our children an opportunity to know what time it is.  Mealtimes, playtimes, along with wake and bedtimes all offer cues to help our children be prepared and receptive for what’s coming next.  Be mindful and deliberate with the time adjustment as it affects ALL of your daily activities, not just sleep.  Diligently follow your usual routines on the adjusted schedule.

Earlier Bedtimes – On the day of and days following the time change, you may notice that a 7 AM wake time turns into a 6 AM wake time.  Be prepared to compensate with an earlier bedtime (and possibly earlier nap times for the wee ones) to prevent any overtiredness from setting in.

Let There Be Light – The onset of autumn means cooler, shorter days with fewer hours of sunlight.  In the mornings, you’re likely turning on the lights anyway.  As your child is having their breakfast, ensure exposure to a well-lit area of your home.  Try to keep things dark until then.  Build in some time for outdoor play during the day on Sunday as well. This will help naturally regulate circadian rhythms, but exercise will also boost sleep quality and your child’s ability to settle at naps and bedtime.

Admit to yourself that it’s not always going to be perfect.  Don’t sweat it.  Children take some time to adjust and adapt, just like you.  Be patient and consistent while continuing to make sleep a priority for your family.

SHARE
October 18, 2012

Go the F* to Sleep didn’t become a number 1 bestseller because all of our kids are sleeping through the night and taking long restful naps.  This book offers an honest and cheeky look at the frustration and desperation EVERY parent has experienced at one time or another: your baby can’t or won’t sleep and you find yourself swearing under your breath.  You know they’re tired.  But what’s keeping them up?

Here are some of the reasons why your child may still be awake:

Sleep Environment – A child’s bedroom can make or break their ability to drift off to sleep.  Whatever place you do choose for your child to sleep, be consistent. Encourage soothing and restfulness by having a dark, quiet space.  Limit the intrusion of sunlight with blackout curtains or blinds.  We love these inexpensive, easy blackout shades from the Home Depot.

Overtired – Wrangling an overtired child into bed is an uphill battle.  There is a point where children who are overtired can appear to be wired or hyper.  Aim to get them in bed drowsy but before overtiredness sets in.  Be respectful of your child’s limits.

Under-tired – If a child has rested too long during the day or has not slept at biologically appropriate times, your child simply may not be ready to rest.  Help them be successful at transitioning to sleep by winding down and offering a soothing bedtime routine, like stories, snuggles and lullabies.

Jobs – We all have our jobs to do.  So do our children.  A baby might have a job to call for you to see if you’ll come put her soother back in her mouth.  A toddler might need to check if you’re still lying next to him like you were when he fell asleep.  A preschooler might believe there are monsters under his bed and need your magic spells to eradicate them.  Do your best to ensure sleep is the only job your child has.

Skills – Remember that falling asleep is a learned skill.  This is another situation where practice makes perfect diabetes drugs.  Your child might not always be good at falling asleep independently.  Offer assistance and support to help them gradually develop their abilities.  Teaching a child to fall asleep independently is a skill that will last a lifetime.  Your child will learn to trust themselves, develop self-confidence and believe “I am capable.”

Having awareness and avoiding these situations will help create ideal circumstances for your child to have calm naps and peaceful nights; no cussing necessary.

SHARE
September 5, 2012

Magnets

Quiet Time Activities

Just a baking tray and magnets from the dollar store. We had number magnets. Letter magnets or pretty much any other magnets you can find would work too. There are even some downloadable activities to print and put on your trays here and here.

I set this up on an easel for her for a couple reasons:

1) It’s just easier for her to manipulate when she’s standing and facing her task.

2) Her room is small. She often ends up hanging out on her bed. Which isn’t a huge deal, but keeping the bed just for sleeping is consistent with what I suggest when I’m consulting with families.

Wander over to Pinterest for more Terrific Quiet Time inspiration.

SHARE
August 27, 2012

Window Crayons

We purchased Crayola Window Crayons the other week and I’ve been excited to share them with my preschooler.  We found these at Michaels, but most places that carry a comprehensive line of Crayola products should have them.

My daughter enjoys being creative, but is hardly the kid who will sit down to colour for more than 5 minutes anymore.  These kept her busy for an entire hour!  She was thrilled to share her artwork with me when I went to end her quiet time.

Here’s some tips for trying these at your house:

Carefully outline the rules: “The crayons are just for the windows.  If they’re used on anything but the windows, we’ll have to put them away.”  If your child is too young to understand and follow those rules, consider finding another more age appropriate <a href="http://pinterest.com/sleeperific/terrific-quiet-time/" onclick="__gaTracker('send', 'event', 'outbound-article', 'http://pinterest actos drug.com/sleeperific/terrific-quiet-time/’, ‘Quiet Time’);” title=”Terrific Quiet Time” target=”_blank”>Quiet Time activity.

Help for little hands: Provide a little tray for them to keep the crayons together when they’re not in use on the floor. It might not be realistic to expect your little one to uncap and recap the crayons after use (especially since the caps are not easy to get on and off).

Clean up: Any type of window cleaner will do the trick. I recommend using a cleaning cloth first, to get rid of the majority of the crayon. Your child can help with this part and will likely be happy to do so.  Tidy up with your usual window cleaner. Make sure your budding Picasso is done with their artwork. We had to save ours to show her Dad.

 

SHARE
August 20, 2012

#backtoschool
The shelves are stocked with back to school gear. Clothing, shoes, backpacks, lunch bags, binders, pens, pencils, and the list goes on. But, one of the best back to school tools a parent can provide their child is completely free – a healthy sleep.

A good night’s rest has been shown to improve mood, attention, focus and overall academic performance.

Back to School Sleep Tips

These tips are for parents and caregivers to help your child move on from those lazy summer days and get prepared for school.

Start Early – Most kids adopt later sleep schedules in the summer. But late nights and sleep ins don’t make the grade in September. Begin adjusting your child’s bedtime about 1-2 weeks before school begins. This is how long it takes for our biological sleep rhythms to adjust to their new time. Phase in the new bedtime and wake times; 15 minutes per day offers a gentle transition.  You may find you need to enforce the same transition on the other end of their night with enforcing an earlier wake-up time.

Consistency – Don’t forgo healthy sleep habits and abandon schedules on weekends. With younger children, more consistency will be necessary, but older children might have a “weekend” bedtime that applies to Friday and Saturday nights. Do your best to avoid extremes: late nights or late morning sleep-ins.

Avoid Caffeine – Sodas, energy drinks, coffee (even coffee flavoured items like ice cream) have high amounts of caffeine. Intake of these should be avoided, especially after noon.

Wind Down – Exercise and socializing should be part of every child’s healthy day, but try to avoid both of those activities as bedtime draws near.  Follow an age appropriate soothing routine.

Goodnight iPad! – Turn off the television, iPad, computer, phones or any other electronic devices at least ½ hour before bedtime, ideally 2 hours prior to bedtime.  Blue light from these devices can limit melatonin production, which limits the onset and restful quality of sleep.

While following these tips will be helpful, it’s still important to watch for signs of tiredness or sleep debt.

Watch for signs of Tiredness

Be mindful of the following as your child starts their academic year:

Wake Time Battles –  Trouble waking in the mornings, more than 3 days per week, means more your child needs MORE sleep.  Make bedtime earlier or evaluate other circumstances which may be affecting sleep (night wakings, long latency to sleep, loud/excessive snoring, etc…)

Seek input – Check in with teachers to ensure your child is alert during class. If your child is showing signs of sleepiness, take steps to improve sleep quantity.

With healthy sleep habits, your child will be feeling refreshed and ready to tackle a new school year. Get out on the right foot with sleep habits. Establishing healthy sleep now is easier than breaking any bad habits later on.

SHARE