Bedtime Anxiety in Children: Tips for Parents

Many children struggle with worries that seem to grow bigger at night. During the day, kids are busy with school, friends, and activities. At bedtime, when everything slows down, their minds often become more focused on fears, “what-ifs,” or lingering concerns from the day. As a parent, it can feel hard to know how to support your child when worries keep them awake.

Why Nighttime Worries Happen

• Quiet minds, loud thoughts – Without daytime distractions, anxious thoughts can feel stronger.

• Fatigue – Tired brains have less ability to calm down racing thoughts.

• Imagination – Children’s vivid imaginations can turn small concerns into big worries at night.

• Separation – For younger children, being away from parents in the dark can bring up anxiety.

Signs Your Child Might Be Struggling

• Trouble falling asleep or frequent waking.

• Repeated requests for reassurance.

• Complaints of stomachaches or headaches at bedtime.

• Talking a lot about fears especially at bedtime.

• Coming into parents’ bed during the night or being unable to sleep in their own bed.

• Grumpiness or irritability, particularly before bed or in the morning.

Strategies to Support Your Child

• Create a calming bedtime routine.
  Consistency helps children feel safe. Try a predictable pattern: bath, pajamas, story, and quiet time.

• Use a “worry box.”
  Have your child write down their worry and put it in a special box before bed. This signals to their brain that the worry can be “stored” until morning.

• Practice calming techniques.
  Teach slow breathing, gentle stretches, or visualization (“imagine a safe, happy place”).

• Offer comfort, but set limits.
  Reassure your child, but avoid long reassurance loops. A short response like, “I know you’re worried. You’re safe, and I’ll see you in the morning,” helps them learn self-soothing skills.

• Encourage positive endings.
  End the day by sharing three good things that happened, or one thing they are looking forward to tomorrow. This shifts the focus away from worries.

When to Seek Extra Support

If your child’s worries happen most nights, interfere with sleep for weeks at a time, or begin affecting their daily life, it may be helpful to talk with a pediatrician, child therapist, or a child psychologist. With the right strategies, children can learn to manage nighttime anxiety and rest more peacefully.

I hope these tips help. If you are having concerns about your child’s sleep feel free to call me at (216) 245-2421 for a free 15-minute phone consultation. I’d be happy to hear about what is happening and if I’m not the best fit I’m happy to point you in the right direction!