Nightmares in children are incredibly common, but that doesn’t make them any easier to navigate when your child wakes up crying or refuses to go back to sleep. Whether it is a one-off bad dream or a run of unsettling nights, frightening dreams can cause real distress for both children and parents.
This guide explains what is normal, when to worry, and how to help your child feel supported and safe at night.
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Night Terrors vs Nightmares in Children: What’s the Difference?
Nightmares and night terrors are both types of sleep disturbances, but they are very different in how they show up.
Nightmares
Happen in the second half of the night during REM sleep when dreams are vivid. Children wake fully and can often describe the dream in detail.
Night terrors (sleep terrors)
Happen in the first few hours after falling asleep during deep non REM sleep. Children may scream, sweat, thrash, or appear wide awake with their eyes open, but they are not conscious and will not remember the episode.
Night terrors are more common between ages 2 and 7. Nightmares are more frequent between ages 3 and 10.
Why Do Children Have Bad Dreams?
Children can experience nightmares for many reasons, including:
• Stressful events such as starting school, illness, or family changes
• Overstimulating media before bed
• Irregular sleep routines or overtiredness
• Traumatic or frightening experiences
• A very active imagination that their developing brain cannot yet regulate well
How to Spot If It’s a Nightmare or a Night Terror/Sleep Terrors
| Symptom | Nightmare | Night Terror |
|---|---|---|
| Happens in | Second half of the night (REM sleep) | First few hours (deep non-REM sleep) |
| Child wakes up? | Yes, often distressed | No. Still asleep, hard to rouse or acting strangely |
| Can describe dream? | Yes, often vividly | No memory at all |
| Signs | Cries, clings, seeks reassurance | Screaming, sweating, sleep walking, rapid movements, eyes may be open |
| Duration | A few minutes, but child may struggle to fall back asleep | 5–15 minutes, then child returns to sleep on their own |
Nightmares in Children: How to Respond and Reassure
If your child wakes upset from a frightening dream, it’s important to respond with calm, comforting words. Even older children may find it hard to go back to sleep without your help.
Here’s what can help nightmares in children:
- Stay calm and grounded. Your child will take their cues from you. Sit beside them, offer a hug, or just rub their back and be present.
- Use simple, reassuring phrases. “That was a bad dream, but it’s over now.” “You’re safe in your bed.”
- Check the room together. For younger children, looking under the bed or checking the wardrobe can help them feel secure in their child’s room. Be careful to not reinforce the message that they might be there. Along the lines of… “I can show you they’re not under the bed” (followed by they’re only in books etc)
- Offer a stuffed animal or other comfort item to “protect” through the night.
- Avoid scary content before bedtime. Limit TV, YouTube, or books with frightening themes.
- In the morning: remind them that monsters/ghosts etc are in books and on TV, but not in our house.
Remember: your goal is to help them feel safe and fall asleep again, not to overanalyse in the moment.
What Causes Night Terrors in Children?
Night terrors are more likely if your child is:
- Overtired/Sleep Deprived
- Going through a period of emotional stress
- Recovering from illness or fever
- Not getting enough sleep
- Has a family history of night terrors or sleep problems
They may also be more common in children who also sleep walk.
A night terror episode can be scary to witness, but it’s not harmful. Most children won’t even remember it. Just make sure they’re safe, avoid trying to wake them, and let the episode pass.
How to Prevent Nightmares in Children
There are several simple steps that can help reduce sleep disturbances like night terrors and nightmares in children:
1. Create a Calm, Predictable Bedtime Routine
A peaceful wind-down helps your child’s brain transition to deep sleep more easily. This could include a warm bath, story, or cuddles, and ideally, no screens in the hour before bed. Use my bedtime flashcards to help with predictability and my Bedtime Battles course will help if you’re experiencing chaotic bedtimes.
2. Ensure They’re Getting Enough Sleep
Sleep deprivation can be a trigger for both nightmares in children and night terrors. Younger kids often need more sleep than we realise. Stick to regular bedtimes and consider an earlier bedtime if they’re overtired.
3. Address Your Child’s Worries
Nighttime is the worst time to unpack worries. Instead, use daytime to check in with your child.
“What made you happy today?”
“Was anything tricky or worrying today?”
Talking sooner reduces anxious dreams later.
Worry Monster book from Mind+Moon.
A worry monster can also be a brilliant tool for children who struggle to express their feelings. Encourage your child to “feed” their worries to the monster during the day by drawing them, writing them down, or telling the monster directly. This helps externalise the worry so it is not carried into bedtime. It also gives you a chance to talk about the worry earlier, which can reduce the likelihood of those worries popping up as nightmares later.
You can find out more on using a Worry Monster in my blog here.
4. Use Dream Reframing Techniques
If nightmares keep repeating, try reframing the dream together the next day. Draw it, talk about it briefly, then give it a funny twist.
If a dinosaur chased them, next time it could be wearing roller skates and delivering pizza. These child friendly CBT techniques help kids feel more in control.
When to Seek Professional Advice
Speak to a professional if your child:
• Has nightmares most nights
• Dreads bedtime or refuses to sleep
• Is exhausted during the day
• Has night terrors continuing beyond age 7
• Shows signs of anxiety that affect daily life
If you are dealing with repeat nightmares, bedtime fears, or a child who refuses to sleep alone, I have something coming soon that can help. I am co writing a parent led programme with a CBT therapist to support families dealing with childhood nightmares and night time fears. Sign up to Sleep Tips for more details coming soon!
Final Thoughts on Children’s Nightmares and Night Terrors
Nightmares in children are unsettling but incredibly common. A calm bedtime routine, predictable nights, and plenty of reassurance are often enough to help children move through this phase.
You do not have to fix everything in one night. You just need to be present, steady, and reassuring. Scary dreams pass. Feeling safe stays.
Still need some help?
I’m here to help with nightmares in children! I can tailor advice and plans to your family and situation.
I can help establish good sleep bedtime habits and provide tips on how to cope with inevitable nighttime disruptions.
Have a look at my sleep consultant packages or directly get in touch.
If your child is struggling with childhood sleep anxiety, sleep problems, or bedtime has become a battle, you don’t have to face it alone. Help is available – and better nights are possible.
