Understanding Night Terrors: Causes, Symptoms, and How to Find Relief

Sleep is supposed to be a time of rest and recovery, but for those who experience night terrors, it can turn into a time of fear and distress. Night terrors, also known as "sleep terrors," are a type of parasomnia that causes individuals to act out violently or scream during their sleep. While more common in children, night terrors can also affect adults and often cause severe disruptions to sleep quality and mental health.

In this article, we'll dive into what night terrors are, their potential causes, and effective treatment options. If you're struggling with this condition, professional therapy can help you regain control and improve your sleep quality.

What Are Night Terrors?

Night terrors are a type of sleep disorder that occurs during non-REM sleep, typically during the first third of the night. During a night terror episode, an individual may scream, cry, breathe heavily, sweat, have an increased heart rate, or move around violently in bed. These episodes can last anywhere from a few minutes to longer, and waking the individual can be difficult. Even if they do wake up, they may appear disoriented and have no memory of the event the following morning.

Night terrors are distinct from nightmares. While nightmares are vivid, frightening dreams that occur during REM sleep and are often remembered, night terrors typically happen during deep sleep and are usually forgotten by the next day.

Common Symptoms of Night Terrors

People experiencing night terrors may exhibit several distressing behaviors, including:

• Screaming or crying during sleep
• Increased heart rate and heavy breathing
• Sweating or shivering
• Sitting upright in bed or thrashing around
• Eyes open but unresponsive to others
• Difficulty waking up or being confused if awakened
• No recollection of the event the next morning

These symptoms can not only disturb the sleep of the person experiencing the night terror but also affect their family members or roommates. For this reason, it’s important to seek treatment if night terrors become frequent or disruptive.

What Causes Night Terrors?

Night terrors can stem from a variety of factors, and understanding the root cause is key to finding an effective solution. For both children and adults, the causes of night terrors can vary, but several common factors have been identified.

Fatigue and Sleep Deprivation

One of the most common triggers of night terrors is fatigue. It may seem counterintuitive, but not getting enough rest can actually lead to more frequent night terrors. If you're chronically sleep-deprived or have inconsistent sleep patterns, it may be contributing to episodes of night terrors. Establishing a regular sleep schedule and ensuring you're getting enough rest can reduce the frequency of night terrors.

Stress and Anxiety

Stress and anxiety are major contributors to night terrors, particularly in adults. The brain’s inability to process and cope with stress during waking hours can cause the body to react in extreme ways during sleep. Night terrors may be the brain’s way of releasing pent-up anxiety. In these cases, addressing the root cause of the stress, whether through therapy or lifestyle changes, can be highly effective.

Sleep Schedule Changes

Changes to your sleep schedule—such as staying up too late, irregular sleep patterns, or shift work—can disrupt the body’s natural sleep cycle and lead to more frequent night terrors. The body and brain need consistent patterns of sleep to function optimally, and disrupting this balance can trigger night terrors. Maintaining a regular sleep-wake cycle may help minimize the occurrence of episodes.

Underlying Health Conditions

In some cases, night terrors may be linked to other underlying health conditions. Issues such as:

• Sleep apnea
• Restless leg syndrome
• Gastroesophageal reflux disease (GERD)
• Certain medications or substance use

These can disrupt the sleep cycle and lead to episodes of night terrors. If you suspect that an underlying health condition may be contributing to your sleep issues, consulting a medical professional can help determine the appropriate course of action.

How to Treat Night Terrors

While night terrors can be disturbing and disruptive, they are treatable. Treatment often focuses on addressing the root causes, whether that be poor sleep hygiene, stress, or other underlying conditions. Below are some common approaches to treating night terrors.

Improving Sleep Hygiene

Improving your sleep hygiene is one of the first steps in reducing night terrors. Establishing a consistent bedtime routine and ensuring you get enough quality sleep can make a significant difference. Some strategies for improving sleep hygiene include:

• Going to bed and waking up at the same time each day: Even on weekends, keeping a regular sleep schedule can help your body establish a rhythm.
• Creating a calming bedtime routine: Try incorporating relaxation techniques like deep breathing, meditation, or taking a warm bath before bed.
• Avoiding stimulants: Avoid caffeine and electronics close to bedtime, as they can interfere with your ability to fall and stay asleep.

Managing Stress and Anxiety

If your night terrors are triggered by stress or anxiety, managing these emotions is crucial to finding relief. Practicing relaxation techniques before bed can help. Here are some strategies that may reduce stress-related night terrors:

• Meditation and mindfulness exercises: These practices can help quiet a racing mind and reduce anxiety before sleep.
• Breathing exercises: Deep breathing can help relax your body and calm your nervous system, making it easier to drift into restful sleep.
• Therapy: If your anxiety or stress feels overwhelming, seeking professional counseling can be an effective way to manage it. Cognitive Behavioral Therapy (CBT), for example, has been proven effective in managing anxiety and related sleep disorders.

Consistent Sleep Schedule

Maintaining a consistent sleep schedule is essential. Night terrors are often triggered by sleep schedule disruptions, so going to bed and waking up at the same time each day can significantly reduce occurrences. This regularity helps regulate your body’s internal clock, reducing the likelihood of night terrors.

Medical Intervention

In rare cases, treatment for night terrors may require medication. Sedative-hypnotics or other medications that aid sleep can be prescribed in severe cases where night terrors disrupt daily functioning or are linked to other sleep disorders. Consulting a medical provider who specializes in sleep disorders will help determine if medication is the right approach for you.

Treating Underlying Medical Conditions

If your night terrors are caused by an underlying medical condition, such as sleep apnea or restless leg syndrome, treating these health issues is crucial. Working with a healthcare provider to address these conditions will not only improve your overall health but may also reduce or eliminate night terrors.

Night Terrors in Children vs. Adults

While night terrors are more common in children, they can occur in adults as well. Children often outgrow night terrors as their sleep patterns develop, and most episodes are harmless. However, frequent or severe night terrors in children can be disruptive and distressing for both the child and parents.

In adults, night terrors may be linked to deeper psychological or medical issues, such as stress, trauma, or anxiety disorders. If you or your child are experiencing frequent night terrors, it’s important to consult a healthcare provider or mental health professional to rule out any underlying causes.

When to Seek Professional Help for Night Terrors

If night terrors are happening frequently, severely disrupting your sleep, or causing stress in your daily life, it’s time to seek professional help. Left untreated, night terrors can lead to chronic sleep deprivation, anxiety, and other mental health issues. A mental health professional, such as a licensed therapist or counselor, can work with you to identify the root cause of your night terrors and develop a personalized treatment plan.

How Therapy Can Help

Therapy plays a crucial role in treating night terrors, especially if they are linked to stress, anxiety, or past trauma. At Inner Strength Therapy, we specialize in helping individuals manage sleep disorders, including night terrors. We use a combination of therapeutic approaches, such as Cognitive Behavioral Therapy (CBT) and stress-reduction techniques, to help clients improve their sleep quality and mental well-being.

Therapy provides a safe space to explore any emotional issues that may be contributing to night terrors. Whether you’re dealing with stress, trauma, or underlying mental health conditions, a skilled therapist can help you regain control and reduce the occurrence of these disruptive sleep episodes.

Do You Struggle With Night Terrors? We Can Help

If night terrors have become a regular part of your life, you don't have to continue suffering in silence. At Inner Strength Therapy, our team has extensive experience treating night terrors and other sleep-related disorders. We understand the toll these disturbances can take on your mental health and overall well-being. By working together, we can develop a treatment plan tailored to your specific needs to help you sleep soundly again.

All of our therapists here at Inner Strength Therapy offer a free 15-minute phone consultation. Please reach out today by calling (513) 866-7333 or email us at connect@innerstrengththerapyllc.com.