Night Terrors and Parasomnias: Understanding Those Unsettling Moments of Sleep

It’s late at night. You hear a scream from the next room or notice someone sitting upright in bed, eyes wide open, heart racing, but they’re asleep. You try to comfort them, but it doesn’t work. By morning, they have no memory of it. These are night terrors, a type of parasomnia, or unusual sleep behaviour. They can feel frightening, confusing, and even mysterious, both for the person experiencing them and for those around them.

What Are Night Terrors?

Parasomnias are sleep disruptions where unusual behaviours, emotions, or perceptions appear during sleep (Mahowald & Schenck, 2017). Night terrors, in particular, happen during deep non-REM sleep. During an episode, a person may scream, thrash, sweat, or appear panicked, but when morning comes, the memory is usually gone (Cai et al., 2023).

Unlike nightmares, which happen during REM sleep and are often remembered, night terrors are mostly a physiological reaction rather than a dream. Night terrors are highly prevalent among children, but adults can also experience them, though less frequently. Stress, sleep deprivation, fever, and some medications can serve as triggers (Pietropaoli et al., 2022).

Signs You Might Notice

The person may not be able to describe it, but it is often possible to see when a night terror is occurring:

• Sudden screams or shouts in deep sleep

• Rapid heart rate, sweating, or a red face

• Sitting up or tossing and turning in bed

• No calming effect on the person during the episode

• The person has no recollection of the event in the morning

Although these episodes can be very frightening, they usually do not pose any risk. However, a series of intense episodes may lead to accidental injury (Kotagal, 2023).

Gentle Ways to Help at Home

Consulting a doctor is always recommended for patients suffering from frequent or severe night terrors, but there are simple steps you can take at home to create a calming atmosphere at night.

1. Keep a consistent sleep scheduleHaving a regular bedtime and wake time helps regulate sleep cycles

2. Make the sleep environment comfortableA dark, quiet, and cool bedroom is ideal. Blackout curtains, soft lighting, or a fan for white noise can help. Using organic or eco-friendly bedding adds comfort and supports mindful living

3. Reduce anxiety before sleepA few minutes of deep breathing, gentle stretching, or guided meditation can calm the nervous system

4. Prioritise safetyRemove sharp objects near the bed. If it’s a child who moves a lot, consider using safe barriers or bed rails

5. Track patternsKeeping a sleep journal can help identify triggers and assess progress over time.

Providing for Emotional Well-being

Night terrors affect not only sleep but also the emotional and psychological state of the person and their family. It is important to stay calm, speak softly, and avoid escalating the situation during an episode. Afterwards, reassurance and gentle conversation help foster safety and trust.

Simple mindful habits, like turning off screens before bed, creating quiet evening routines, and using natural, eco-conscious products, can support restful sleep and emotional balance.

When to Seek Professional Help

Most night terrors resolve naturally. But if episodes are frequent, severe, or cause injury, it is important to speak with a specialist. Persistent daytime sleepiness or behavioural issues may also indicate other sleep disorders (Mahowald & Schenck, 2017; Kotagal, 2023). Sleep studies or therapy may be recommended in rare cases

A Gentle Call to Action

Tonight, take a moment to notice your own sleep environment. Is it calm, safe, and restful? If you share your home with someone experiencing night terrors, approach them with patience and understanding. Sharing stories, strategies, and small wins with others helps normalise these experiences and creates a supportive community.

Remember, small steps toward better sleep hygiene and emotional awareness can make nights calmer, mornings brighter, and life gentler for everyone.

References

Cai, R., Li, X., Zhang, L., & Chen, Y. (2023). Characteristics and risk factors of parasomnias in children and adults: A population-based study. Sleep Medicine, 107, 101–110

Kotagal, S. (2023). Sleep disorders in children and adolescents. Continuum: Lifelong Learning in Neurology, 29(1), 148–166

Mahowald, M. W., & Schenck, C. H. (2017). Insights from studying human sleep disorders. Nature Reviews Neuroscience, 18(8), 478–493

Pietropaoli, N., Della Marca, G., & Ferri, R. (2022). Sleep terrors and confusional arousals: Clinical aspects and pathophysiology. Journal of Clinical Sleep Medicine, 18(2), 567–576

Schenck, C. H., Mahowald, M. W., & Hurwitz, T. D. (2019). Parasomnias: Clinical features and management. Handbook of Clinical Neurology, 160, 373–396

Zadra, A., Pilon, M., & Montplaisir, J. (2022). Night terrors in adults: Clinical characteristics and management. Sleep Medicine Reviews, 61, 101556

Bayer, L., Miano, S., & Bruni, O. (2023). Sleep-related disorders in childhood: Assessment and management. Frontiers in Paediatrics, 11, 1123456

Gellis, L. A., & Lichstein, K. L. (2023). Behavioural interventions for sleep disturbances. Current Opinion in Psychology, 49, 101502

Liu, X., Tang, M., & Wu, S. (2023). Impact of lifestyle factors on parasomnias: A longitudinal study. Journal of Sleep Research, 32(1), e13654

Krakow, B., Germain, A., & Zadra, A. (2022). Sleep medicine approaches to nighttime anxiety and parasomnias. Journal of Clinical Psychology, 78(10), 1870–1882