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Sleepovers can make kids anxious because they put kids in a new environment without many of their usual comforts. If they get scared or nervous, it can be hard for them to calm down on their own. At the same time, sleepovers can be good for anxious kids because they help them practice handling tough emotions and gain confidence.
When kids start sleeping over at friends’ houses, it should be their idea — not their parents’. If your child wants to have a sleepover, start by considering what challenges they might have and possible solutions. If they’re worried about the dark, maybe they can bring a flashlight. If they’re nervous about getting help if something bad happens, make sure they know the friends’ parents and where their bedroom is.
Stomachaches are a common symptom of anxiety. It can help to let kids know ahead of time that it’s normal to feel a little sick if you get nervous. They can think of it as practicing bravery: They know they want to stay at the sleepover, so they can be ready to try and have fun even if they do get an upset stomach. Older kids can also learn relaxation techniques like breathing exercises.
Once you’ve planned for sleepover success, build up to it. You could start by camping out with your child in the living room or the yard. Then, they could try sleeping at a close family member’s house or hosting a good friend for a sleepover at home. Eventually, they’ll be ready to sleep at their friends’ houses, and you’ll have a better idea of how they can do so successfully.
If you get that midnight phone call, you can remind your child of solutions they can try instead of leaving. But if they do need to go home before morning, it’s okay. Let them know that you’re proud of them for trying and work together to make a plan for succeeding the next time.
Karen’s daughter, Amy, begged her mom to let her go on her first sleepover. But her friend retreated to her parents’ bedroom, and when Amy awoke in the middle of the night, she discovered she was alone. On her next two overnights, Amy ate too much, leaving her feeling sick and anxious about asking the parents for help. The second time this happened, she called her mom and pleaded to come home. Karen picked her up at midnight and proclaimed no more sleepovers.
Overnights should be a fun part of growing up, says Laura Kirmayer, PhD, a clinical psychologist. They also teach kids to sleep away from home. But overnights can be challenging — to kids and parents alike. When kids have sleepover anxiety, a step-by-step scaffolding can help them face their fears and build bravery.
Dr. Kirmayer says there’s no specific age it’s suddenly time for a first sleepover. In fact, it should be the child’s idea, not the adult’s. “I’ll talk to parents first to see if the child is eager and the parent is staying neutral, not adding pressure with the idea that this is something kids need to do, that it’s really important,” she says. Parents may feel their kids are missing out socially if they don’t go on sleepovers, but she says that’s not necessarily true. “Long daytime play dates can be just as good,” she says.
Dr. Kirmayer does see the value in successful sleepovers for kids who are anxious. “If they overcome the fear of sleeping outside the safety and comfort of their own home,” she says, “there can be real significant advantages in feeling confident and increasing self-esteem.”
Preparation
Once you’ve established that your child is motivated it’s time to assess their readiness. Have they ever spent the night away from home, in a hotel or at a relative’s, or even camped out in the living room? Also, look at your child’s sleep patterns. How dependent are they on a nighttime routine? How easily do they tend to fall asleep? Do they wake up in the middle of the night?
Now you can begin making step-by-step plans for a successful sleepover with your child, especially if they can articulate their fears. For instance, their issues might be: “What if I need to use the bathroom? Wet my bed? Get sick and need help?” Then, you can make sure they know where the bathroom and the adults’ bedroom are. And if, say, they’re used to reading in bed before sleep, you could explain that they might not be able to do that on an overnight.
Working on bravery
When a child is anxious, there can be a lot of somatic complaints such as headaches and stomachaches. If a child tends to get an upset stomach when they’re anxious, clued-in parents can work on steps to take so they can experience the upset stomach and still be able to stay. For example, by reminding them that they sometimes get stomachaches when they’re anxious but that they are practicing being brave and also doing something they want to do, you can help them enjoy a fun, exciting thing.
If kids are 10 and older, you can help them practice relaxation techniques. If kids are younger, the solution might be just helping them understand when they have those uncomfortable feelings there’s something they can do: Try to go back and have fun.
Many kids may not be able to articulate their feelings, but if you know your child is afraid of the dark, for example, you can make sure they have a nightlight or a small lantern.
In terms of concrete steps on the road to successful sleepovers, Dr. Kirmayer offers these ideas.
Step 1: Camp out
By sleeping together with your child in a backyard tent or the downstairs living room, you can provide a fun, safe foray to test the waters with a trusted adult close by.
Step 2: Sleeping over at relatives’ homes
This could be ideal because of your child’s familiarity with both the adults and the home. You can talk comfortably about their issues and how they can be alleviated. Also, the relative can report back if something goes wrong.
Step 3: Host the first sleepover with a friend
If you have a peer over to your house first, your child will already be comfortable with their surroundings. But it will give you some familiarity with how they interacts during a sleepover, providing you with ideas for scaffolding and recommendations you might make to other parents.
When there are factors like social skills deficits, ADHD, or disruptive sleep issues such as sleepwalking, bedwetting, or night terrors, Dr. Kirmayer recommends that sleepovers take place in the home for a while. This enables you to help support the social interactions as they’re occurring, see potential issues, and plan for them.
Step 4: Make the first sleepover in a home where the child is comfortable with the parents
This overnight isn’t necessarily at your child’s best friend’s house. Instead, plan with your child to take this step in a home where they feel very familiar with the adults. They will be better able to go to them if there’s a problem and you’ll be able to talk with the parents in advance so that they be there for your child if needed.
Step 5: Spending the night at friends’ homes and sleepover parties
Once your child has gained confidence, they can go ahead and try the next logical steps: spending the night at a friend’s home where they aren’t as familiar with the parents and, ultimately, larger sleepovers. Again, all of this is dependent on your child’s motivation.
However, always be prepared for that call
“You’ve got to be ready and willing to pick them up even if it’s two in the morning,” Dr. Kirmayer says.
But even if it seems that you’ve tried too much, too soon, she suggests that parents “don’t just swoop kids up, allowing them to engage in avoidance.” On the call, she says, “What’s really important is to engage in the emotion first — validate it. Then you can try to redirect.” If you connect with the child in the moment, they will be more open to you offering problem-solving.
You can remind them that while it may be hard, it’s something they really wanted to do. “You can say, ‘Let’s talk about some of the things that help you be brave,’ ” Dr. Kirmayer says, noting that the great thing about having planned with your child is that you can be transparent with them, letting them know what plans you have in place to help hthemer stay. A check-in text exchange with your child before bed might also help.
If at first you don’t succeed…
You know your child and will have to gauge whether their level of distress merits picking them up. If you do get them, Dr. Kirmayer says, you “need to approach it as ‘It’s okay. I’m not going to be frustrated. We’re working on helping you be brave. We went too fast. I made mistakes, too. We just need to plan better next time.’” The longer the child feels they didn’t succeed, the more likely they’re going to continue to avoid it. If they’re motivated and want to try again, you’ll know better how to plan, allowing for greater success.
#James Donaldson notes: Welcome to the “next chapter” of my life… being a voice and an advocate for #mentalhealthawarenessandsuicideprevention, especially pertaining to our younger generation of students and student-athletes. Getting men to speak up and reach out for help and assistance is one of my passions. Us men need to not suffer in silence or drown our sorrows in alcohol, hang out at bars and strip joints, or get involved with drug use. Having gone through a recent bout of #depression and #suicidalthoughts myself, I realize now, that I can make a huge difference in the lives of so many by sharing my story, and by sharing various resources I come across as I work in this space.#http://bit.ly/JamesMentalHealthArticle Find out more about the work I do on my 501c3 non-profit foundation website www.yourgiftoflife.org Order your copy of James Donaldson’s latest book, #CelebratingYourGiftofLife: From The Verge of Suicide to a Life of Purpose and Joy
If sleepovers continue to be problematic and a child is in treatment for issues such as separation anxiety, a cognitive therapy approach that teaches them to manage their fears should help. Dr. Kirmayer adds that if a child is not already in treatment, a “slam dunk consult” — a relatively brief intervention — can be enough to help your child tame their anxiety.
With steps like these, kids like Amy could be well on their way to sleepovers filled with friendship and giggles.
Frequently Asked Questions
How do you help kids with sleepover anxiety?
How do you help kids get over anxiety about sleeping away from home?
How can you prepare an anxious kid for a sleepover?
You can prepare an anxious kid for a sleepover by letting them know it’s normal to feel nervous and that sometimes nervousness makes us feel unwell. And that if they feel unwell when they’re there, to think if it might just be because they’re anxious. Older kids can also learn relaxation techniques like breathing exercises.
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James Donaldson is a Washington State University graduate (’79). After an outstanding basketball career with WSU, he went on to play professional basketball in the NBA with the Seattle Supersonics, San Diego/L.A. Clippers, Dallas Mavericks, New York Knicks, and Utah Jazz. He also played for several teams in the European Leagues in Spain, Italy, and Greece, and he toured with The Harlem Globetrotters to wrap up his career. James was an NBA All-Star in 1988 while playing center for the Dallas Mavericks. In 2006, James was inducted into the Pac-10 Sports Hall of Fame and also the Washington State University Athletic Hall of Fame. In 2010, James was elected as a board member for the NBA Retired Players Association.
James frequently conducts speaking engagements (motivational, inspirational, educational) for organizations, schools, and youth groups.
In 2010, James was the recipient of the NBA Legends of Basketball ABC Award, awarded for outstanding contributions in Athletics–Business–Community.
He believes in being a role model for success and professionalism to the scores of young people to whom he devotes so much of his time. He currently serves on several boards and committees and is a member of many organizations.
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James Donaldson is the author of “Standing Above The Crowd” and “Celebrating Your Gift of Life” and founder of the Your Gift of Life Foundation which focuses on mental health awareness and suicide prevention, especially pertaining to our school aged children and men.
If you’re interested in having James come and speak to your group of young adults, business entrepreneurs, aspiring political and community leaders, and athletic teams, please contact him at jamesd@yourgiftoflife.org and or leave a personal message for him at 1-800-745-3161. Keep up with him and read about how he is reaching out and making a difference in the lives of so many around the world at www.yourgiftoflife.org
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