Civil engineering structures under ambient excitations are essentially time-varying and nonlinear structural systems and the resultant response signals exhibit non-stationarity. To reveal the time-varying characteristics of non-stationary signals, time frequency analysis methods with high resolutions are required. Although synchroextracting short time Fourier transform (SESTFT) is able to generate more energy concentrated time frequency representations and allow signal reconstruction, its major disadvantage is the window function is fixed. To address this issue, an enhanced synchroextracting wavelet transform (ESEWT) method is proposed to refine frequency bands by combing synchroextracting and continuous wavelet transform. After that, dynamic optimization (DO) is used to extract instantaneous frequency (IF) curves within the refined frequency bands. Two numerical examples and an experimental study case are investigated to illustrate the effectiveness and accuracy of the proposed method. The results demonstrate that the proposed ESEWT is capable of extracting frequency bands more accurately and its combination with DO identifies IFs of non-stationary signals better than current time frequency analysis methods such as SESTFT.