Mental Health Awareness

How to stop anxiety attacks at night?

A good night’s sleep is vital to perform a good day routine work. It promotes the health and well being of an individual. Getting good quality sleep at the right times can actually protect your physical health, mental health, quality of life and social wellbeing. If you are struggling with anxiety attacks at night, sleeping well might become a daydream. If you are looking for how to stop anxiety attacks at night! Here is all that you need to know!

1) Do you know what are anxiety/panic attacks??

Panic attacks are sudden, unexpected episodes of intense anxiety. These episodes may last about 10 minutes until starting to fade. Panic attacks can occur at any time during the day or night. It may come without a warning and you will wonder, from where it is! Specifically, nocturnal panic attacks (the night-time anxiety attacks) may happen without a trigger and even wake a person from sleep.

2) How does a panic attack feel like?

You may encounter four or more, of these panic symptoms:

  • Sweating or chills
  • Feeling faint
  • Nausea
  • A pounding or racing heart
  • Feeling dizzy or lightheaded
  • Feeling unsteady
  • Trembling or shaking
  • Feeling suffocated or shortness of breath
  • A fear of dying
  • The feeling of being detached from oneself
  • Feelings of choking
  • Fear of losing self-control
  • Pain or discomfort in the chest
  • Sensations of tingling sensation in hands, feet or whole body or as if you are insensitive or emotionless.

3) What factors need to be discussed?

Factors that increase the risk of someone suffering from both day and night time panic attacks include:

  • Chronic stress in your day-to-day life
  • Other mental health conditions such as anxiety, depression, obsessive-compulsive disorder (OCD) or post-traumatic stress disorder (PTSD)
  • A lack of assertiveness  and passive style of communication or interactions with others

4)What should you do??

Avoid the risks/triggers responsible for such attacks, in first place.

5) How to cope with panic attacks at night?

Do you have a panic attack and nobody by your side? Don’t panic!

Before, during, and following a panic attack try out these simple, but effective strategies self-care techniques to relieve yourself.

  • Take slow and deep breaths.
  • Think about all the positive things that happened in your life.
  • Focus on relaxing the muscles in the jaw and shoulders.
  • Getting away from the situation causing anxiety, shake your head—- negativity all goes away!
  • Talk to your loved ones.
  • Slowly sip a glass of water.
  • Focus your eyes on something nearby.
  • Try to meditate.
  • Do light exercise, such as go for a walk or do light stretches at home. It would help.

Don’t worry: Although anxiety attacks are uncomfortable, they are not dangerous.

Are you looking for a sound solution??

Here are some lifestyle-modification tips to improve your overall daily stress. Hence to prevent panic attacks at night.

1. Meditation:

The practice of mindfulness called meditation has been proved to relieve stress. It is claimed that even a single meditation session will be beneficial in reducing your anxiety. More sessions, more relief!!

2. Deep breathing:

You may know that taking deep and slow breaths lessen your heart rate and improve blood pressure. If you’re experiencing a panic attack at night, try deep breathing technique to ease the attack.

3. Grounding:

Your anxiety may dissociate you from your surroundings. Grounding is one way to keep yourself present at the moment. These techniques include both rational and sensory awareness of your doings, such as touching an object or saying today’s date out loud. Doing this at night before bedtime can help bring you back to the present moment so you can sleep well.

4. To-do list:

Your anxiety may make you feel worried about your routine activities! Create a to-do list for the day or week so, you will not be anxious about unusual situations.

5. Healthy sleep habits:

In order to ease anxiety at night, you need to adopt healthy sleep habits. Develop a sleep schedule so your biological clock will work accordingly. keep your wake and sleep cycles around the same time each day. You may find it easier to fall asleep at night. Pillows and mattresses should be comfortable and supportive for your body and sleeping style. This may help improve your quality of sleep.

Making yourself comfortable, yes this is your room, let go of the anxiety!

  • Avoid stimulants before: Stimulants can worsen anxiety symptoms. They increase body activity and can make it more difficult for you to fall asleep. The National Sleep Foundation informs that alcohol, cigarettes, and caffeine can all have a negative effect on sleep, so be sure to avoid these before you go to bed.
  • Turn off electronics: When u lay down on the bed to sleep, switch off all the electronic devices as the light emitted from them is thought to suppress the sleep hormone melatonin, making it wearisome to sleep sound. A research study found that the use of electronics at bedtime increased the amount of time it took to fall asleep.

Time to see a doctor!

Constant anxiety makes it difficult to sleep at night. It can affect the quality of your life. It affects your performance at work or school and even can interfere with your daily tasks.

If your anxiety or panic attacks are not under control despite self-care therapy. And is affecting your sleep, health, normal routine tasks, or overall quality of your life. You must access a healthcare provider or psychiatrist for complete support and care.

Don’t ignore, skipping a treatment may have deleterious effects on your life…


Tayaba Sarfraz

Dr. Tayaba Sarfraz

Medical Doctor | Medical Educationist & Writer Mommy of 2 | Master chef | Health Enthusiast
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