Night Terrors: Causes, Symptoms, and How to Stop Them

Night terrors can be a distressing experience for both the person suffering from them and their loved ones. These episodes, which involve intense fear and physical movement, often occur during deep sleep and can be challenging to manage. Unlike nightmares, night terrors cause extreme panic without the individual recalling the event upon waking. This lack of awareness can make it difficult to address and prevent future episodes.

Understanding the causes, symptoms, and ways to manage night terrors is essential for improving sleep quality and overall well-being. Recognizing the triggers of night terrors can help individuals and caregivers take proactive steps to reduce their occurrence. In this guide, we’ll explore what night terrors are, what causes them, and how to stop them effectively.

What Are Night Terrors?

Night terrors, also known as sleep terrors, are episodes of intense fear, screaming, and physical movement that occur during deep sleep. They are most common in children but can also affect adults.

Unlike nightmares, which occur during REM sleep and are often remembered upon waking, night terrors happen during non-REM sleep, typically in the first few hours of sleep. Because the person experiencing a night terror is in a deep sleep, they often have no memory of the event upon waking.

Night terrors usually last a few minutes but can extend up to 20 minutes before the person calms down and returns to normal sleep. During a night terror episode, a person may:

Sit up suddenly in bed
Scream or shout
Appear confused or disoriented
Have an increased heart rate and sweating
Be difficult to wake up
Show signs of fear or panic
Move aggressively, sometimes even leaving the bed

Causes of Night Terrors

Several factors can contribute to night terrors, including:

1. Sleep Deprivation and Fatigue

Lack of sleep is one of the most common triggers for night terrors. When the body and brain are overly exhausted, the sleep cycle becomes disrupted, making night terrors more likely.

2. Stress and Anxiety

Emotional distress, anxiety, and excessive stress can lead to night terrors. The brain processes stress during sleep, and if it is overwhelmed, it can manifest as night terrors.

3. Fever and Illness

High fevers, particularly in children, can contribute to night terrors. The body’s fight against infection may cause disturbances in the sleep cycle.

4. Sleep Disorders

Conditions like sleep apnea and restless leg syndrome can interfere with deep sleep, increasing the likelihood of night terrors.

5. Genetics

There may be a hereditary component to night terrors, as they tend to run in families. If a parent has experienced night terrors, their children may be more prone to them.

6. Medications and Substance Use

Certain medications, particularly those that affect the central nervous system, as well as alcohol and recreational drugs, can trigger night terrors.

How to Stop Night Terrors

Managing night terrors effectively requires a combination of lifestyle adjustments and preventive strategies. Let’s look at some elements that can help stop night terrors.

Improve Sleep Hygiene

Establishing a consistent sleep schedule and ensuring a comfortable, quiet, and dark sleeping environment can improve overall sleep quality, reducing the likelihood of night terrors. Limiting screen time before bed and engaging in relaxing activities such as reading or meditation can further help create a soothing bedtime routine.

Creating a safe sleeping environment is also essential. You can help prevent physical harm during an episode by removing objects that could cause injury and avoiding high-risk sleeping arrangements like bunk beds.

Reduce Stress and Anxiety

Reducing stress and anxiety is another key component in preventing night terrors. Engaging in relaxation techniques like deep breathing exercises, yoga, or journaling before bed can help calm the mind.

Avoiding stressful discussions or intense emotional experiences close to bedtime can prevent nighttime disturbances. For those experiencing chronic stress or anxiety, professional counseling or therapy may be beneficial.

Address Sleep Deprivation

Addressing sleep deprivation is crucial, as exhaustion can increase the risk of night terrors. Going to bed earlier, maintaining a regular wake-up schedule, and avoiding stimulants such as caffeine and heavy meals before bedtime can contribute to more restful sleep. If night terrors are linked to medication use, consulting a doctor to discuss possible alternatives or adjustments may be necessary.

Treat Underlying Medical Conditions

For individuals with underlying medical conditions like sleep apnea or restless leg syndrome, seeking medical evaluation and treatment can help reduce the frequency of night terrors. Managing fevers in children through proper hydration and medication can also minimize the risk of sleep disruptions.

Use Scheduled Awakenings

Scheduled awakenings can be an effective strategy for those who experience night terrors at predictable times. Waking the individual 15-30 minutes before the expected episode can help disrupt the sleep cycle just enough to prevent the occurrence of a night terror.

If a night terror does occur, it is best to avoid waking the person, as this can cause additional confusion and agitation. Instead, ensuring their safety and waiting for the episode to pass naturally is the most effective approach.

When to Seek Medical Help

While night terrors are usually not a sign of a serious medical condition, a doctor or sleep specialist may recommend a sleep study to assess underlying conditions and determine appropriate treatment. Professional help should be sought if:

The episodes are frequent and severe.
The person experiences significant daytime fatigue due to disrupted sleep.
The night terrors persist into adulthood or begin suddenly in adulthood.
There is a risk of injury due to violent movements.
Other sleep disturbances accompany the episodes, such as sleepwalking or breathing issues.

Peaceful Sleep is Within Your Reach at DreamZZ Sleep Center

Night terrors can be distressing, but with proper understanding and management, their impact can be reduced. With the right approach, restful and peaceful sleep is achievable.

At DreamZz Sleep Center, we specialize in diagnosing and treating sleep disorders, including night terrors. Our expert team provides comprehensive sleep studies, personalized treatment plans, and professional guidance to help you achieve restful and uninterrupted sleep. With cutting-edge technology and a patient-focused approach, the Dream Team ensures you receive the best care for your sleep health.