Why Do I Have Panic Attacks at Night?

“Why do I have panic attacks at night?” An important question. I used to embrace the darkness when nighttime came upon me. Therefore, I believe it was so I could hide myself better from the emotions I felt during the day. I don’t know if that makes any sense. Then, that thought turned against me.

I started having panic attacks at night when I wasn’t before. My security was being threatened and turned upside down. That’s when the insomnia started. When I did sleep, I was getting sleep panic attacks. I would wake up, because I couldn’t breathe, and sweating to death.

Suddenly, that feeling of protection from the dark turned into terror of the night. I was so exhausted of nights without sleep, I would pass out sleeping. Fast forward to today, I take many meds to help me sleep. Since I’ve been taking Valerian Root to also help me sleep, the panic attacks have subsided. I must say this, this is what worked for me, it might be totally different for you.

Panic Attacks Before Bed

I was having panic attacks before bed, because basically, I didn’t want to go to sleep. Hence, I was fighting sleep. You all know how long that lasted. The panic attacks were due to the stress I put on myself about sleeping. It really impacted other areas of my life.

The anxiety was unbearable, because I was on a med for it, but it wasn’t helping. I was literally bouncing off the walls. I actually thought I couldn’t take this anymore. And then the unthinkable happened, I tried to take my own life. Luckily, I survived, but lost everything in the process. I had to move back in with my dad.

So now I’m starting over. I have a second chance at life, and I’m going to grasp it with both hands and enjoy the ride. When you’ve been given a second chance, you don’t want to screw that up. The panic attacks at night subsided after that second chance, because I reversed and engineered my way of thinking. I was no longer giving fear to the anxiety. I acknowledged the anxiety and made peace with it.

What Causes Panic Attacks at Night?

“Why do I have panic attacks at night?” Panic attacks can come at any time, but why do they happen at night either when you’re falling asleep, or are sleeping? If it happens before, it might be that you’re afraid to fall asleep, because you expect an attack to happen. You’re setting yourself up for disaster. Do anything before bed that is calming to you (soothing music, or word search puzzle). Retrain your brain to believe that each night you’ll have the best night’s sleep ever.

What helped me a lot was reframing my thoughts. Instead of fearing you will have a panic attack while sleeping, think “I will have the best night’s sleep tonight.” And truly wholeheartedly believe in that one thought. Do that night after night, and your sleeping patterns will change.

Yes, I maybe on a boatload of meds to help me sleep, but circumstances are different. Because of the Parkinson’s, I have tremors and restless leg syndrome. So, the panic attacks also stemmed from that. I couldn’t relax enough to fall asleep. The Varerian Root is what helped me the most to sleep. I take two capsules every night.

Panic Attack Symptoms at Night

Panic attack symptoms at night can be quite similar to those experienced during the day, but they might feel more intense due to the quiet and solitude of nighttime. Common symptoms include:

Rapid Heartbeat: A sudden increase in heart rate.
Sweating: Excessive sweating, even if the room is cool.
Trembling or Shaking: Uncontrollable shaking or trembling.
Shortness of Breath: Feeling like you can’t catch your breath.
Chest Pain: Discomfort or pain in the chest area.
Nausea: Feeling sick to your stomach.
Dizziness: Feeling lightheaded or faint.
Chills or Hot Flashes: Sudden temperature changes in the body.
Fear of Losing Control: Feeling like you’re going out of control.
Fear of Dying: An intense fear that something terrible is about to happen.

These symptoms can be distressing and lead to difficulty falling back asleep.

Anxiety During Sleep

“Why do I have panic attacks at night?” Anxiety during sleep is scary in its own right. You could be sleeping, and wake up suddenly in a panic. What the hell! At first, you don’t understand what is going on. When the attack finally subsides, you have clarity then, you just had a panic attack during sleep.

To get your bearings straight, you try to calm your breath. Get a glass of water. Do whatever you need to do to calm down. My first thing to do is turn my light on, so I’m not shrouded in spooky darkness. Your mind can play tricks on you. Mine did that when I first started having attacks during sleep. I was seeing things that my mind conjured up.

Because of the panic attacks at night, this is one of the reasons why I fall asleep to the radio, and wake up to it playing. It gives me peace and knowing that I won’t hear any spooky sounds (a little overly suspicious, I know). I just don’t like the darkness anymore.

After a Panic Attack

What do you do after a panic attack has occurred? Sometimes hard to do, but try to calm yourself. Realize it is for what it is…a panic attack. It can’t hurt you. You may not think that when it’s happening, but physically you’re OK. Emotionally, you have to keep it together if you want to beat these panic attacks.

Being emotionally stable is a daunting task, to say the least. All these intense thoughts are running through your head at a million miles an hour. How do you stop them? Simple fix, focus on one object in your room. Noticing everything about it (texture, shape, color, etc.). Distraction is a huge factor in relieving your brain to stop and think about something else.

Then it forgets that you just had an attack, and calms down. The other sense does the same. Sometimes you can’t pinpoint why the panic attack happened, but if you give it less power over you, the less the degree of your reaction. Soon, you’ll be sleeping like a baby again.

Why is Anxiety Worse at Night?

“Why do I have panic attacks at night?” Some people might disagree with you, and think anxiety is worse in the morning when they get up. Those of you who think it’s worse at night, I’m right along with you. I have a vivid imagination. So, in the dark, I would see shadows move. I even slept with the light on for awhile. Like I mentioned, I have my radio playing so I don’t hear any unnecessary sounds that would cause problems.

I still have some sleepless nights, but it’s due to the Parkinson’s and not panic attacks. For some, darkness brings upon evil and the mysterious. So, fear of that could cause you to be anxious. Just the fear of having a panic attack can cause one.

Although, sometimes the panic attack comes out of left field. Middle of nowhere! I believe those are the tough ones. If you don’t know why, you may be at a loss in how to stop it in the future. Those were the hardest ones to get over. I was always afraid of having another one like that.

How to Fall Asleep Anxiety

Falling asleep when you’re feeling anxious can be challenging, but there are several strategies you can try to help calm your mind and body:

Establish a Routine: Go to bed and wake up at the same time every day to regulate your body’s internal clock.
Create a Relaxing Environment: Make your bedroom a calm and comfortable space. Consider dimming the lights, using blackout curtains, and keeping the room cool.
Limit Screen Time: Avoid screens (phones, tablets, computers) at least an hour before bed, as the blue light can interfere with your sleep cycle.
Practice Relaxation Techniques: Try deep breathing exercises, progressive muscle relaxation, or meditation to calm your mind.
Write it Down: If your mind is racing with worries, jot them down in a journal to clear your head.
Limit Caffeine and Alcohol: Avoid consuming these substances in the hours leading up to bedtime, as they can disrupt sleep.
Exercise Regularly: Regular physical activity can help reduce anxiety and improve sleep quality, but try to avoid vigorous exercise close to bedtime.
Mindfulness and Meditation: Engage in mindfulness practices or guided meditations designed to promote relaxation and sleep.
Consider Aromatherapy: Use calming scents like lavender or chamomile to help relax your mind.

I like to go for walks, but my legs don’t, because of Parkinson’s. I do miss it. But, I still do meditation, which has helped me with my mindset and anxiety. I haven’t had a panic attack for about a month now.

How to Ease Anxiety at Night

“Why do I have panic attacks at night?” Establishing a routine has helped me overcome anxiety at night. I follow a routine religiously everyday. It gives yourself a sense of normalcy with the anxiety. Also, as I mentioned, I practice meditation. Every night before I go to bed, I spend at least fifteen minutes meditation. Just being in the moment. It gives you a sense of empowerment over your life.

One thing I do is practice positive self-talk. I make an effort to swap negative thoughts for positive ones. For example, instead of thinking, “I can’t do this,” I tell myself, “I’ve got this, and I’ll do my best.” This simple shift has really boosted my confidence and helped me handle anxiety in stressful situations.

Setting boundaries and learning to say no has been a game changer for me. I used to say yes to everything, which left me taking on way too much and feeling totally overwhelmed. Now, I put my mental health first and don’t feel bad about turning down invitations or requests that might stress me out.

Sum It All Up

“Why do I have panic attacks at night?” Night panic attacks can occur anytime during the night. Right as you’re falling asleep, or even while you’re sleeping. I started taking Valerian Root to help me sleep, and it has been a big game changer. No panic attacks before, or during sleep. With a word of caution, check with your doctor if it’s safe to use, because it can react badly with other meds.

Anxiety at night is one of the worse debilitating disorders to have. It robs you of good sleep, and makes you petrified to fall asleep. Eventually, you just crash. However, there are ways to cope with anxiety at night and improve your sleep quality.

A helpful technique is practicing relaxation techniques before bed. This can include deep breathing exercises, progressive muscle relaxation, or meditation. Taking the time to calm your mind and body before trying to fall asleep can greatly reduce feelings of anxiety. Always peace and love. Until next time…

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Have a Good One,

Cindee Murphy
“One voice that’s dealt with nighttime panic attacks”

“Nighttime panic attacks are like shadows that creep into the corners of your mind, whispering fears that daylight often silences.”

“In the stillness of the night, panic attacks can feel like a storm raging within, but remember, even the darkest night will end, and the sun will rise.”

“Panic attacks at night remind us that our minds are powerful, but so is our ability to find calm and peace within ourselves.”

“Panic attacks at night may steal your sleep, but they cannot take away your strength to face a new day.”