Many parents know the nightly struggle: a child who just can’t fall asleep, asking for “one more story,” needing the lights on, or appearing restless and tearful as bedtime approaches. While it’s normal for kids to resist sleep from time to time, persistent bedtime anxiety can disrupt a child’s well-being—and yours.
At Alpine Integrative Wellness, we work with families across Idaho to address the root causes of bedtime anxiety and help children develop healthy sleep habits. Whether you’re located in Boise, Meridian, Ketchum, or Hailey, our team is here to support both you and your child through in-person or telehealth sessions.
Let’s explore how anxiety affects sleep and what therapy can offer.
Understanding Bedtime Anxiety in Kids
Bedtime can be a vulnerable time for children. When the distractions of the day fade away, fears and worries often surface. Some common sources of bedtime anxiety include:
- Fear of the dark or being alone
- Worries about school, friends, or family
- Generalized anxiety that’s worse when things are quiet
- Separation anxiety from parents or caregivers
These worries can trigger a stress response, keeping the nervous system on high alert. Even if a child is physically tired, their mind may remain too active to settle down and rest.
The Sleep-Anxiety Cycle
Anxiety and sleep troubles often feed into each other. When a child doesn’t sleep well, they’re more likely to be irritable, overwhelmed, and anxious during the day. That added stress can make falling asleep even harder the next night, creating a cycle that’s difficult to break.
Parents may find themselves trying everything—from new bedtime routines to calming music—but without addressing the root causes, progress can be limited. That’s where therapy can make a significant difference.
How Therapy Supports Better Sleep
Therapy gives children a space to explore their feelings and learn tools to calm their body and mind before bed. At Alpine Integrative Wellness, our therapists use age-appropriate methods such as:
- Mindfulness and breathing exercises
- Visualizations or guided imagery
- Cognitive-behavioral strategies to challenge nighttime fears
- Creative play or storytelling to process emotions
By identifying what’s underneath the anxiety, children gain a greater sense of safety and control. They also learn that their fears are manageable—something that can be deeply empowering.
Creating a Calming Bedtime Routine
In therapy, children and parents often work together to co-create bedtime routines that support relaxation and predictability. A supportive routine may include:
- A consistent bedtime and wake time
- A quiet, screen-free wind-down period
- Calming activities like reading, drawing, or gentle stretching
- A visual or verbal checklist to ease transitions
Therapists help families personalize these routines based on the child’s unique temperament and needs.
Helping Kids Talk About Their Fears
Children don’t always have the words to explain what’s keeping them up at night. Therapy helps them put language to their worries—whether it’s monsters under the bed or fears about something bad happening. By creating a safe space for these conversations, therapists help kids feel heard and supported.
As children become more comfortable expressing themselves, their anxiety often decreases. They begin to feel more in control and less alone in their fears.
Parent Strategies That Support Sleep
Caregivers play a vital role in helping reduce bedtime anxiety. Some approaches that therapists often suggest include:
- Staying calm and grounded: Your child will take cues from your energy.
- Validating, not dismissing: Saying “I see that you’re worried” is more helpful than “there’s nothing to be afraid of.”
- Using transitional objects: Stuffed animals or nightlights can offer comfort.
- Encouraging autonomy: Let your child help design their sleep routine.
Therapy often includes parent coaching to reinforce these strategies and address nighttime power struggles with compassion.
When to Seek Professional Help
If bedtime anxiety has been going on for several weeks and is starting to impact your child’s daily functioning, it may be time to reach out for support. This is especially true if:
- Your child expresses consistent fears or worries at night
- They take an unusually long time to fall asleep or stay asleep
- Daytime anxiety, fatigue, or mood changes are becoming more noticeable
Therapy can help children—and their caregivers—move from exhaustion and frustration to confidence and calm.
Building Restful Nights and Emotional Resilience
At Alpine Integrative Wellness, we’re here to help your child sleep more soundly and feel more secure. Our child and family therapists bring warmth, creativity, and expertise to each session, helping your family navigate anxiety in a way that fosters long-term growth.
We offer both in-person sessions in Ketchum, Hailey, Boise, and Meridian, ID, as well as online therapy across the state. If your child is struggling with anxiety at bedtime or you’re feeling stuck as a parent, you don’t have to figure it out alone.
Get in touch today to schedule a free 15-minute consultation and learn how our therapy services can support your family’s sleep and emotional wellness.