How to Stop Panic Attacks from Disrupting Your Sleep

Understanding Panic Attacks at Night

Waking up with a panic attack in the middle of the night can be a terrifying experience. The racing heart, shortness of breath, and feeling of impending doom associated with panic attacks may feel heightened when waking from sleep in a disoriented state.

Nighttime panic attacks share many of the same symptoms as daytime attacks, but often feel more severe due to already being in a vulnerable position while sleeping. Fortunately, by understanding the causes and treatments for nocturnal panic episodes, you can break the cycle of panic and restore peaceful nights.

What Triggers Panic Attacks at Night?

While panic attacks can seem to occur randomly, they are often triggered by identifiable factors. Some common triggers for nighttime panic attacks include:

• Stress - High stress levels can make panic attacks more likely.
• Medication effects - Some medications or withdrawals may influence panic.
• Substance use - Alcohol, caffeine, or drug use can be factors.
• Sleep disorders - Conditions like sleep apnea may contribute to awakenings with panic attacks.
• Hormone changes - Shifts across the menstrual cycle can affect panic attack susceptibility in some women.

Panic Attack vs. Anxiety Attack

While sometimes used interchangeably, anxiety attacks and panic attacks have some key differences. Anxiety does not peak as rapidly as a panic attack. While anxiety often has an identifiable trigger, panic attacks can seem to occur randomly.

Stopping Nighttime Panic Attacks: Lifestyle Changes

Making certain lifestyle adjustments can help reduce your susceptibility to panic attacks occurring at night:

Improve Sleep Quality

Poor sleep and fatigue can act as triggers for panic. Improving sleep quality and consistency helps minimize the likelihood of having a panic attack.

Some tips for healthy sleep include:

• Follow a regular sleep-wake cycle by going to bed and waking up at about the same time daily.
• Limit light exposure in the evenings and avoid screens for 1-2 hours before bed.
• Reduce caffeine intake, especially in the late afternoon or evening.
• Create an optimal sleep environment that is cool, quiet and dark.

Reduce Alcohol Intake

Drinking alcohol can make panic attacks more likely during sleep. Alcohol alters sleep architecture, leading to more nighttime awakenings. It also influences neurotransmitters implicated in anxiety states. Limiting alcohol intake, especially in evenings, minimizes the chances of nighttime panic.

Manage Stress Levels

Chronic stress exposure over-activates your body's fight-or-flight response making panic attacks more likely even without conscious triggers. Try regular relaxation practices like breathwork, yoga, mindfulness meditation or journaling to counter high stress levels.

Stop Panic Attacks With Professional Treatment

Making lifestyle changes serves as a good foundation, but getting professional treatment is key for controlling stubborn nighttime panic. Treatment modalities with the strongest evidence include:

Cognitive Behavioral Therapy (CBT)

The leading psychological treatment approach trains you to recognize and alter negative thought patterns contributing to panic vulnerability. You also learn relaxation skills and graded exposure therapy to desensitize yourself to panic attack triggers.

Medications

Certain anti-anxiety medications like SSRIs and benzodiazepines can reduce nighttime panic attack frequency. They influence neurotransmitters like serotonin implicated in panic states. Always discuss medications with your doctor to weigh potential benefits and side effects.

Complementary Approaches

Modalities like controlled diaphragmatic breathing, mindfulness, yoga, or acupuncture may complement other treatments. Integrative methods help counteract stress and retrain healthy stress responses.

What To Do When a Nighttime Panic Attack Strikes

Step 1: Ground Yourself

Panic creates an ungrounded, dreamlike feeling. Counteract this by restoring body and spatial awareness to end dissociation. Turn on lights if safe, plant your feet into the floor, touch nearby objects, state your name and location.

Step 2: Controlled Breathing

Rapid, shallow breathing during panic further elevates alarm responses. Regain control via deliberate diaphragmatic breaths – breathe in fully for 4 counts, hold for 2 counts, exhale slowly for 6 counts.

Step 3: Challenge Alarmist Thinking

Panic flourishes due to alarmist thinking like "I'm going to suffocate." Counter by internalizing realistic statements, i.e. "This attack will peak and end like all the rest." Such cognitive restructuring helps break the attack.

Step 4: Distraction

Actively distract yourself from anxious thoughts by engaging in activities like counting backwards, naming items around you, working on puzzles, listening to monotonous music – anything requiring mental focus shifts attention away from panic.

Prevent Future Panic Attacks

While stopping nighttime panic attacks in the moment provides relief, preventing their recurrence is essential for sustained progress. This involves identifying individualized triggers and tailoring multimodal strategies to address vulnerabilities.

Keep pursuing professional treatment like CBT, make lifestyle changes to reduce stress, improve sleep quality and build resilience through self-care practices. Support groups also help validate experiences and reinforce coping techniques.

With concerted effort using personalized management strategies, you can put an end to panic attacking your nights and restore peaceful sleep.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.