What are Nocturnal Panic Attacks and What Can Be Done to Reduce Them?

Sometimes when we face difficult times, they affect all aspects of our lives, including our sleep.

Many of us have found sleep hard to come by because we have so many thoughts and ideas racing in our heads.

Unfortunately, in some cases we have more than just a lot of random thoughts. For those people who have experienced nocturnal panic attacks, not only do they negatively impact our sleep, they can also get in the way of our everyday lives. 

I have personally experienced these in the past and can relate to how having them can be stressful on its own. This blog combines my experiences and research to help you understand what nocturnal panics are and what can be done about them. 

What are Nocturnal Panic Attacks? 

Nocturnal panic attacks are a specific type of panic attack that occurs during sleep.

They typically involve sudden and intense feelings of fear or dread, often accompanied by physical symptoms such as: 

• rapid heartbeat
• sweating or chills 
• trembling or shaking
• difficulty breathing or shortness of breath 
• a sense of impending doom. 
• chest pain or tightness 
• feeling dizzy or lightheaded 
• sensations of choking or smothering 
• nausea or stomach distress 
• feeling a sense of impending doom or loss of control 
• tingling sensations or numbness in the extremities
• a strong desire to escape or run away from the situation

Individuals experiencing a nocturnal panic attack may feel like they are having a heart attack or going crazy. These episodes can be highly distressing as individuals suddenly wake up in a state of intense fear or panic. Usually, you wake up sweaty and convinced that things will never get better. 

Understanding the causes and symptoms of nocturnal panic attacks is crucial in developing effective treatment strategies and providing support to individuals experiencing them. 

What Triggers Nocturnal Panic Attacks?

Each person is different, and so is every case of nocturnal panic attacks.

Triggers differ from person to person therefore, it is crucial for each person to learn and understand their own. Knowing these triggers will allow you to work on the issue from the root. However, some of the more common triggers are: 

• stress
• anxiety
• sleep disturbances
• medications
• underlying medical conditions

It is necessary to note that in some cases, the triggers may not be obvious. As a result, it's a good idea to get support from therapists and other professionals to get to the root of the problem. 

Treatments for Nocturnal Panic Attacks

Depending on your triggers, there are several treatment options available for nocturnal panic attacks. Below are some of the common ones. 

Therapies

People with nocturnal panic attacks can consider therapy and its different modalities, such as cognitive behavioral and acceptance commitment therapy. These therapies will help you get to the root cause of these attacks and come up with solutions that will be effective even in the long run.

Stress management

Nocturnal panic attacks are typically a result of stress.

Therefore, managing stress effectively can help reduce their occurrence. Depending on the source of the stress, several measures can be implemented. Sometimes we are stressed because we have so much to do and have no idea how we will get it all done.

Coming up with a detailed breakdown of tasks and plan on how we will work towards accomplishing them can reduce stress. Also, focusing on the present can stop us from getting distracted and concerned by the future. 

Medication

This is not the go-to solution for most people, but in some cases, there are people who haven’t been able to close their eyes and sleep because of the nocturnal panic attacks.

This becomes stressful, and the only way a person can get some much needed sleep is by taking medication that will induce a peaceful sleep or reduce the negative feelings. (Talk to your doctor before assigning yourself medications.)

Create a calm environment before bed

When preparing for bed, create a quiet space and prepare yourself both physically and mentally.

Consider finishing off your day with things like journaling or reading a book so as to calm your mind and ensure that your mind is not wandering.

If you're listening to music, make sure it's calm and relaxing. Avoid being on your screen just before bed, as the lights on the screen create the opposite of calmness in your head. The state in which we go to bed hugely impacts how our night goes. 

Avoid caffeine and alcohol before bed

Caffeine and alcohol can interfere with your sleep, resulting in poor quality nights and increased possibilities of nocturnal panic attacks.

Caffeine can make us hyper-alert and can be a trigger for panic attacks. Should you happen to take these substances during the day, be sure to stay on top of your hydration to reduce their impact when you go to bed.

In conclusion

Nocturnal panic attacks can be closely linked to other mental health conditions, such as anxiety disorders and depression.

Therefore, once someone starts experiencing these panic attacks, they should not ignore them and hope that they will go away on their own. Early identification and proper management can help reduce these attacks and significantly contribute to the overall mental health and well-being of individuals.

Moreover, individuals experiencing nocturnal panic attacks may benefit from seeking professional help, such as therapy or medication, to effectively manage and alleviate their symptoms.

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