Sleep through the storm: potent cures for panic attacks in sleep will hopefullying help you sleep better.
Meanwhile, I’ll never forget one panic attack that I had in my sleep. I was in this underground room (meaning hell) and I was having a conversation with a demon (I guess).
I told here she wasn’t as mean as I thought she would be. All of a sudden, I heard screaming. The other demons were carrying this girl out of the room over their heads.
Accordingly, she screamed until I couldn’t hear her anymore. I woke up when the screaming stopped. I decided before I woke up, that I didn’t want to ever go back there again.
Why do I have panic attack in my sleep (nocturnal panic attack)? Altogether, a nocturnal (night) panic attack is a sudden feeling of fear that wakes you from sleep.
At any rate, you wake up in a state of panic, experiencing physical reactions like a racing heart, sweating and difficulty breathing (gasping for air).
You have no clue what is happening. Furthermore, were you having a bad dream and woke up from a scary part of it? Did something terrible happen?
What’s the difference between nocturnal panic attacks and night terrors?
Basically, night terrors are a disruptive sleep disorder (parasomnia). A person experiencing a night terror has symptoms like those of a nocturnal panic attack. Although, one key difference is awareness.
People experiencing night terrors are often unaware they’re having them. Although, they may look like they’re awake — and they may scream, jump out of bed and run around.
They’re actually asleep, and it’s difficult (and often not recommended) to wake them.
When a night terror ends, a person falls back to sleep. They may not remember the event in the morning. Children are more likely to have night terrors, although adults have them, too.
Therefore, a panic attack wakes you from sleep. You’re aware of the feelings of fear and other panic attack symptoms.
It may take a long time to fall asleep again. Nocturnal panic attacks primarily affect teens and adults.
What are risk factors for nocturnal panic attacks?
Sleep through the storm: potent cures for panic attacks in sleep are more common than you think.
Comparatively, you’re more likely to have panic attacks at night if you have them during the day. Other risk factors include:
- Firstly, anger or hostility issues.
- Anxiety disorder.
- Additionally, depression.
- Insomnia or sleep apnea.
- Obsessive-compulsive disorder (OCD).
- Lastly, substance use disorders, including alcohol use disorder.
Triggers For Panic Attacks In Sleep
Unfortunately, it’s not entirely known what causes nocturnal panic attacks. But thankfully researchers have identified a few underlying factors that may increase your vulnerability:
- Firstly, genetics and family history of panic attacks, panic disorder, or anxiety
- Consistent stress from work, relationships, or other situations
- Traumatic life events such as divorce, loss, losing a stable job, etc.
- Underlying conditions such as anxiety disorder, depression, sleep disorder, thyroid disorder or substance abuse disorders
- Lastly, a chemical imbalance in the brain that tells the body it’s awake when it’s asleep
9 Ways to Cope with Nocturnal Panic Attacks
- Practice controlling your breathing
Sleep through the storm: potent cures for panic attacks in sleep. Consequently, panic attacks cause rapid and shallow breathing. And one of the best ways to calm your nerves is by practicing breathing techniques for anxiety.
For example, prolonged and deepened exhales can actually reverse the fight-flight-or-freeze response you feel and activate your parasympathetic nervous system. Here’s how to practice:
- Firstly, begin by inhaling for 3 seconds
- And exhaling for 5 seconds
- As you feel calmer, keep progressing
- Lastly, inhale for 4 seconds and exhale for 6 seconds, and so forth
2. Reconnect to reality
Nocturnal panic attacks shockingly jolt you from your sleep. As such, you might wake up afraid and disoriented from your surroundings.
One way to reconnect with reality is to remind yourself that you’re safe. For example, ask yourself, “Where am I? Am I somewhere safe?”
Then work through the fear by saying, “I am safe in my bedroom, and I am having a panic attack, but it will end soon”.
After, breathe and cope with the subsequent anxiety with the following tips.
3. Remind yourself what’s happening
One of the main symptoms of panic attacks is the impending doom you experience. For example, you think you’re having a heart attack or dying.
But use your logical mind to override the fear. Indeed, remind yourself it’s a panic attack and that it won’t last forever.
Additionally, tell yourself that it creates discomfort but doesn’t cause any real harm by remembering past panic attacks and noting that they were temporary and weren’t dangerous.
4. Shift your focus
Waking up in a state of fear is not fun. But one of the best ways to cope with nocturnal attacks is to shift your focus through grounding. For example,
- Firstly, keep an object like a stress ball or crystal by your bed. When you wake up, hold it and focus on how it feels
- Grab a calming essential oil for anxiety like lavender or vanilla and smell it
- Additionally, notice your surroundings by naming objects you see, colors, or shapes
- Grab your pillow and squeeze it as tightly as you can
- Lastly, Sleep with a weighted blanket and notice its security
5. Relax your body
After the initial panic subsides, it’s common to feel resulting anxiety about falling asleep. To help combat this, practice muscle relaxation, a home remedy for anxiety and panic attacks, to create a sense of calm.
- Firstly, start with your toes and squeeze them for 10-15 seconds, then release while counting for 30 seconds
- Move to your legs and repeat the process. For example, your quadriceps, then your calves
- Additionally, Then your buttocks, clenching them for 10-15 then slowly release the tension for 30
- Move to your hands, arms, then shoulders and neck repeating the same steps
- Lastly, ending with your jaw and forehead
6. Visualize the intensity decreasing
Sleep through the storm: potent cures for panic attacks in sleep are good for these visual experiences.
When your panic attack is in full force, visualize the discomfort as waves. It’s a guided imagery technique that will decrease anxiety.
To start, welcome the uncomfortable sensations instead of ignoring them, and imagine you’re at the beach, standing in front of the rolling waves.
In addition, feel the sand beneath your feet, smell the salt, and visualize each sensation as a wave coming to shore.
See it reach your feet for a few seconds and withdraw back into the ocean.
7. Track your triggers
Either following your panic attack or the next day, grab your trusted journal and document the experience.
For example, write about what you did that day, discuss your work, stress levels, corresponding emotions, and anything that comes up.
Indeed, writing about your attacks is a preventive process that will allow you to discover possible triggers. Also, it will increase your awareness about the warning signs.
8. Create better sleep habits
Unfortunately, sleep and anxiety share a strong relationship. For example, not enough sleep can cause anxiety, and anxiety can cause insomnia.
But following better sleep hygiene tips for anxiety can limit the number of panic attacks you have. Here are a few examples
- Firstly, limit your caffeine intake throughout the day. Consider natural ways to boost your energy instead
- Avoid working or checking social media at least one or two hours before bed
- Additionally, meditate for 15-20 minutes before sleep
- Limit outside noise with a sleep machine, fan, or calming white noise
- Lastly, eat well-balanced meals throughout the day
9. Receive support
Whether you’re experiencing daytime or nighttime panic attacks, help is available.
Indeed, speaking with a therapist and receiving cognitive behavior therapy will empower you to identify your triggers and cope with your panic attacks in a safe and supported environment.
It will also help you manage intrusive thoughts and fear that accompany anxiety. Also, consider talking to a loved one to vent any day-to-day stress and frustrations.
Other Treatments for Nocturnal Panic Attacks
Sleep through the storm: potent cure for panic attacks in sleep can also be helped with meds.
In any event, your healthcare provider may recommend a combination of medications and therapy to stop nocturnal panic attacks. These are the same treatments for daytime panic attacks.
Medications
Antidepressants
Particularly, antidepressants and anti-anxiety medications can lessen the frequency and severity of panic attacks. Panic attacks may go away completely.
These medications may take up to six to eight weeks to fully work.
Benzodiazepines
Benzodiazepines can quickly reduce severe symptoms, but these medications are habit-forming. Important to realize, you may build up a physical tolerance, so they won’t work as well.
It can be very difficult to stop using them. Examples include alprazolam (Xanax™) and clonazepam (Klonopin™). Also, make sure your mindset is not to take them to get a ‘high’.
Beta-blockers
Nonetheless, beta-blockers, such as propranolol (Inderal™) or atenolol, may reduce the physical symptoms of a panic attack.
Your healthcare provider might prescribe these medications to take as needed when you sense a panic attack coming on.
Every form of a panic attack can feel frightening. But making a few changes to your sleep routine and following a few grounding techniques can help you decrease the severity. Also, it can teach you how to cope with nocturnal attacks.
And remember to give yourself love and self-compassion through every step of your healing journey.
What are the complications of nocturnal panic attacks?
Waking up in a panic is very disruptive to a good night’s sleep. So, concerns about having a panic attack at night may cause you to delay going to bed or lead to insomnia.
Lack of sleep affects health in many ways. It can lead to:
- Firstly, anxiety and depression.
- Difficulty concentrating or remembering things.
- Additionally, increased stress and irritability.
- More frequent daytime panic attacks.
- Poor performance at work or school.
- Lastly, weight gain
Sum It All Up
Sleep through the storm: potent cures for panic attacks in sleep that can help you get a better night’s rest.
When you wake up in a sudden panic, it can be terrifying. Not just because of the dream, but because of the panic that you have trouble controlling.
Markedly, you don’t understand why you can’t breath and you’re sweating like you just took a shower. Those are the really bad ones.
I hope you take away from this post that you’re not alone and you will be able to deal with nocturnal panic attacks.
Therefore, it’s not the end of the world even though it feels like it. I know you can deal with this and come out stronger. I did. Until next time…
Articles About Panic Attacks In Sleep
-Nocturnal Panic Attacks: What Causes Them?
-Nocturnal Panic Attack
https://www.sleepfoundation.org/mental-health/nocturnal-panic-attack
-Why Am I Panicking in My Sleep?
https://health.clevelandclinic.org/why-am-i-panicking-in-my-sleep
Have a Good One,
Cindee Murphy, One Voice In The Vastness Of Emotions
“Mantra for Anxiety: This is not you. This is something moving through you. It can leave out of the same door it came in.” – James Clear
“She has been through hell. So believe me when I say, fear her when she looks into a fire and smiles.” – E. Corona
“I don’t think people understand how stressful it is to explain what’s going on in your head when you don’t even understand it yourself.” – Unknown
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