Nightmares and Kids: How Parents Can Help Using Evidence-Based Tools

It’s 2 a.m. and you hear the sound of little feet padding down the hallway. Your child appears at your bedside, wide-eyed and shaken from a nightmare. Sound familiar? You’re not alone. Nightmares are common in childhood (affecting up to 50% of children at some point) and while they’re a normal part of development, they can be distressing for both kids and parents. The good news? There are research-backed strategies that can help.

Why Do Kids Have Nightmares?

Nightmares usually begin between ages 3 and 6, a time when children’s imaginations are expanding, but their ability to distinguish fantasy from reality is still developing. Triggers can include:

• Stress or anxiety (family changes, school transitions)

• Exposure to scary or age-inappropriate content (TV, books, or games)

• Poor sleep hygiene (irregular bedtime, overstimulation before sleep)

Occasional nightmares are normal. However, if they’re frequent and interfering with daytime functioning or sleep, it may be time to take action.

What Can Parents Do?

Here are some evidence-based strategies to help reduce nightmares and support your child when they occur:

1. Provide Comfort Without Reinforcing Fear

Research shows that children need reassurance after nightmares, but how we respond matters. Comfort them with calm, physical presence (like a hug), and remind them that they are safe. Avoid overreacting, which can unintentionally reinforce fear.

Cognitive-behavioral approaches recommend validating the emotion (“That was really scary, wasn’t it?”) without validating the content as real (“There are no monsters under the bed, and you are safe in your room”).

2. Establish a Predictable, Soothing Bedtime Routine

A calm and consistent bedtime routine helps signal to the brain that it’s time to wind down. Dim lights, quiet voices, and screen-free time at least an hour before bed are all helpful. Studies show that children with regular bedtime routines have better sleep quality and fewer night awakenings.

3. Limit Media Exposure

Scary or intense media (even if it's just a cartoon with sudden loud sounds) can influence a child’s dreams. Try to keep content age-appropriate and avoid screens before bed.

4. Use “Dream Rehearsal” or “Imagery Rescripting”

This is a powerful CBT technique used in both children and adults. If a child has a recurring nightmare, ask them to describe it, then help them come up with a new, positive ending. Rehearse the “new dream” together during the day.

5. Encourage Expression Through Play or Drawing

Young children often lack the verbal skills to explain their fears. Drawing the dream and talking about it in a safe, playful context can help process emotions and reduce fear.

6. When to Seek Help

If your child’s nightmares are:

• Occurring more than once or twice a week

• Leading to chronic sleep disruption

• Causing significant anxiety during the day

it may be time to consult a pediatrician or child psychologist.

Nightmares may be common, but they can have a big impact on your child’s emotional well-being and your whole family’s sleep. By using evidence-based techniques and offering calm, consistent support, you can help your child feel safe and get everyone back to sleep.

Sweet dreams!