Nightmares: Stopping Scary Dreams
With forest fires burning and blowing smoke across Canada and some regions in the US, I’m sure many of us are feeling unsettled.
New events or situations can be worrying for kids, especially at bedtime and through the night when they have more time to reflect without distractions. This can lead to stalling at bedtime or disrupted sleep at night due to nightmares or bad dreams.
Here is a step-by-step guide to help alleviate fears and help your child process the situation:
1. Provide reassurance: If your child wakes up at night upset, keep things calm, quiet and lights low. Let your child know they are safe, reassure them their fears are normal and many people have similar dreams sometimes. Stay and rub their back or provide physical comfort, and once calm, let them know you are going back to bed and you love them.
2. Listen and talk during the day: Encourage your child to talk about their nightmares during the day, when they are content and relaxed. Listen attentively, validate their feelings and provide comfort. Let them know it is natural to be concerned, and you are there to support them. This will help them process and integrate this new experience, so they can move forward.
3. Educate and inform: Instead of waiting until bedtime when the clock is ticking and your child has a dozen questions, provide age-appropriate information about the fires and fire safety during the day. If needed, teach your child about fire prevention, what to do in case of a fire, and the importance of smoke detectors and fire drills. Knowledge can help alleviate anxiety.
4. Establish a strong bedtime routine: This consistent and calm time of the day can help your child feel secure about going to sleep. Your routine can include activities like reading a soothing book, listening to calming music or engaging in relaxation techniques.
5. Share positive stories: Talk about the resilience of nature and how forests can recover after a fire. Share stories of how people come together to help each other during difficult times and how communities rebuild after a forest fire.
6. Create a positive sleep environment: Make our child’s bedroom a safe and comforting space. Use a nightlight if it helps alleviate their fears.
7. Introduce a “lovey” or comfort object: Having a special buddy to snuggle with at night often brings children great comfort, and can make falling back asleep at night easier.
8. Limit exposure to frightening content: Time to turn off the TVs and phones, so your child isn’t consuming any content that may trigger their fears of fires or other distressing images.
By providing comfort, support and understanding, you can help your child feel safer and more secure in coping with their fears so it is less disruptive to their sleep. You got this!
Every child is unique, so if you are having challenges with sleep, now is the time to reach out for support. As a Pediatric Sleep Consultant, this is my jam! Book a complimentary 15 minute consultation so you and your child can live your best, with rest.
