By | May 30, 2025
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How To Avoid Night Terrors

Avoiding night terrors—also called sleep terrors—involves improving sleep hygiene, reducing stress, and identifying underlying causes. Night terrors are most common in children but can also affect adults, especially under stress or with certain sleep disorders.

Here’s a clear guide to help prevent night terrors:

😴 What Are Night Terrors?

  • Sudden arousals from deep (non-REM) sleep
  • Often involve screaming, thrashing, sweating, rapid heartbeat
  • The person is often unaware and hard to console
  • Usually no memory of the episode the next morning

✅ How to Prevent Night Terrors

🛌 1. Establish a Consistent Sleep Schedule

  • Go to bed and wake up at the same time daily—even on weekends.
  • Ensure enough sleep for age (children especially need adequate rest).

🧠 2. Manage Stress and Anxiety

  • Use calming routines before bed:
    • Gentle reading
    • Soft music
    • Deep breathing
    • Meditation or guided relaxation
  • Address emotional issues during the day so they don’t carry into sleep.

🧘 3. Improve Sleep Hygiene

  • Create a quiet, dark, and cool sleep environment.
  • Avoid screens and stimulating activities at least 1 hour before bed.
  • Limit caffeine, sugar, and heavy meals before bedtime.

💡 4. Reduce Triggers

Common triggers include:

  • Sleep deprivation
  • Fever
  • Stress or trauma
  • Certain medications (especially sedatives or stimulants)

Keep a sleep diary to help identify patterns or triggers.

🔄 5. Scheduled Awakenings (for children with recurring night terrors)

  • If night terrors occur at the same time each night:
    • Wake the child gently 15–30 minutes before the usual terror time
    • Keep them awake for 5–10 minutes
    • This can disrupt the sleep cycle and reduce occurrences

🩺 6. Address Medical or Sleep Disorders

  • Night terrors may be linked to:
    • Sleep apnea
    • Restless legs syndrome
    • Seizure disorders
    • PTSD (especially in adults)

If night terrors are frequent, intense, or lead to injury, consult a sleep specialist.

⚠️ When to See a Doctor

  • Frequent night terrors (several times a week)
  • Child or adult gets injured during episodes
  • Daytime sleepiness or fatigue from disrupted sleep
  • Suspicion of underlying medical issues