Understanding anxiety in Primary School aged children: its effects on sleep and the need for a holistic approach

In recent years, we have become more aware of how deeply anxiety can affect primary school-aged children - not just emotionally, but physically too.  One of the most immediate and often overlooked consequences of childhood anxiety is its impact on sleep.  Good quality rest is essential for a child’s development, yet anxiety can severely disrupt their natural sleep cycle with the vicious cycle created by this often affecting every area of their wellbeing.

How anxiety impacts sleep

Whilst not the case for all, children who are affected by anxiety often struggle to fall asleep, stay asleep, or wake too early.  These difficulties can manifest as bedtime resistance, frequent night waking, nightmares, not being able to sleep independently, or even physical symptoms like stomach aches that delay sleep onset.  The resulting chronic sleep disruption not only affects mood and behaviour during the day but also impacts on memory, concentration, and emotional regulation – all of which are crucial for learning and development in primary-aged children.

The biochemical causes behind sleep disruption

Thankfully, the days of dismissing anxiety with a simple 'just get over it' sort of approach are increasingly behind us.   As our understanding of anxiety continues to grow, more compassionate and effective support for those affected, particularly children, has emerged.  Even a brief look at the biochemistry behind anxiety’s impact on sleep makes it clear that this is an issue requiring sensitivity and a holistic perspective.

In terms of the biochemistry, anxiety keeps the brain in a state of hyperarousal, with the ‘fight or flight’ response remaining switched on.  Even if a child with anxiety seems outwardly calm, their nervous system may still be on high alert, which makes it difficult for them to unwind and transition into the deeper, restorative stages of sleep.  This ongoing state of alertness is driven by a cascade of biochemical responses.  For example, when a child feels anxious or under stress, the hypothalamic-pituitary-adrenal (HPA) axis is activated, prompting the release of cortisol and adrenaline; these stress hormones, while useful in short bursts, can be harmful when elevated over time. Cortisol, in particular, is meant to drop in the evening to allow melatonin (a key sleep hormone) to rise and cue the brain that it’s time to sleep.  In anxious children, however, cortisol levels can remain high into the evening, therefore suppressing melatonin production and making it significantly harder for a child to settle.  

Why a holistic approach for formulating a way forward is essential

Addressing childhood anxiety and its effects on sleep requires more than just managing symptoms at bedtime.  Sleep difficulties in anxious children are often a reflection of deeper emotional and physiological imbalances that ripple through every part of their day.  To properly support these children, we must take a multifaceted, holistic approach that considers the emotional, behavioural, physiological, and environmental factors influencing their wellbeing.  This is something I believe passionately!

Sleep challenges are rarely isolated in primary-aged children.  A child who struggles to fall asleep may also be dealing with overwhelming school demands, social stressors, difficulty managing transitions, and/or emotional overload.  As these experiences activate the body's stress response, disrupting the delicate hormonal balance that supports sleep and leaving the nervous system stuck in a state of high alert, simply focusing on sleep routines isn’t enough.  What happens during the day profoundly impacts how a child sleeps at night.

Whilst the strategies for supporting a child will vary from individual to individual, there are common areas to consider:

• Emotional support: creating regular, safe opportunities for children to express their worries - whether through play, conversation, or journaling - at home or school, which helps ease internal stress and reduces nighttime anxiety.

• Behavioural strategies: implementing personalised bedtime routines, gentle relaxation techniques (like breathing exercises or guided imagery), and child-friendly methods to encourage independence and healthy sleep habits.

• Nutritional and physical health: supporting a child’s overall wellbeing through balanced nutrition, proper hydration, and encouraging regular movement, all of which help the body manage stress and promote better sleep patterns.

• Parental support and collaboration: working together to identify how anxiety presents in your child and exploring calm, compassionate ways to respond to strengthen their sense of safety and emotional security.

• Professional support: providing information and resources to help parents confidently engage with trained professionals, such as teachers or support workers, ensuring that interventions are tailored to meet the child’s unique needs and family circumstances.

With a background in both teaching and sleep consultancy, I bring a valuable and deeply informed perspective to this kind of holistic support.  My experience in the classroom has shown me firsthand how anxiety can affect a child’s behaviour, learning, and emotional resilience throughout the school day.  This, combined with my expertise in sleep support, means I work with families to look beyond the bedtime routine and explore the wider context of a child’s life.  By addressing these interconnected factors, I help parents build practical, evidence-based strategies to improve their child’s sleep and help them navigate their day-to-day life with greater ease. 

If your child is struggling with sleep because of anxiety, you don’t need to navigate this alone.  As a certified sleep consultant with a teaching background, I’m here to help you uncover the root causes and build a plan that works for your family.  Get in touch today to schedule a free discovery call and take the first step toward calmer nights and easier days for your child.