You might be familiar with or have heard of people experiencing anxiety or panic attacks during the day, but did you know that people can experience anxiety attacks in their sleep as well? Yes, you read it right, it is possible to experience anxiety attacks in sleep. These are known as nocturnal panic attacks. Nocturnal panic attacks can be as distressing as daytime panic attacks. In this article, we’ll talk about nocturnal panic attacks in depth.
Understanding Nocturnal Panic Attacks
Nocturnal panic attacks are intense periods of fear and discomfort that occur when a person is asleep. The person having a nocturnal panic attack generally wakes up from sleep with symptoms such as shortness of breath, a racing heartbeat and excessive sweating.
Panic attacks are distressing in general, but they can be even more distressing when they happen during sleep, Unlike nightmares, nocturnal panic attacks do not usually involve any disturbing dreams. Many times, these panic attacks may occur without any apparent trigger.
What Does A Nocturnal Panic/ Anxiety Attack Look Like?
The symptoms of nocturnal panic attacks are similar to those of daytime panic attacks, The only difference is that these attacks occur when a person is asleep. A few common symptoms are:
- Chest pain and heart palpitations
- Intense feelings of fear or terror
- Fear of losing control or dying
- Nausea or stomach aches
- Feeling dizzy, confused or disoriented
- Excessive sweating
- Shaking or Trembling
- Feeling chocked
- Tingling sensation or numbness
- Feeling Too Hot or Too Cold
A person usually experiences four to five of the above-mentioned symptoms during a nocturnal panic attack.
What Causes Nocturnal Panic Attacks?
As we discussed earlier, there is no apparent or immediate trigger for a nocturnal panic attack. However, there could be many underlying factors that might contribute to it. They are:
- Genetics- People who have parents or family members, or a family history of anxiety disorders are more susceptible to nocturnal panic attacks.
- Sleep Issues-: Conditions like sleep apnea or restless leg syndrome can trigger panic attacks during sleep.
- Substance Use- People with substance use disorders are more likely to experience panic attacks. Sometimes, withdrawal symptoms of alcohol can also trigger panic attacks. At the same time, excessive caffeine consumption makes people prone to panic attacks as well.
- Underlying Anxiety or Panic Disorder- Those who have already been diagnosed with anxiety or panic disorder are at an increased risk for nocturnal panic attacks
- PTSD– People with Post Traumatic Stress Disorder may recall traumatic events in sleep or have nightmares about them, manifesting in the form of panic attacks.
How To Overcome Nocturnal Anxiety Attacks?
The treatment for nocturnal anxiety attacks is the same as for daytime panic attacks. A few ways to cope with them are:
- Cognitive Behaviour Therapy (CBT) is an effective treatment for panic attacks. CBT helps people identify and change the negative thought patterns contributing to panic attacks.
- In some cases, medication may be required to manage anxiety and panic attacks. Anti-anxiety medication can help reduce the frequency and intensity of nocturnal panic attacks, leading to improved sleep quality
- Practising relaxation techniques such as deep breathing exercises, progressive muscle relaxation, and meditation can significantly reduce anxiety before bed, making sleep more pleasant.
- Creating a healthy and consistent sleep routine can improve sleep quality and reduce the likelihood of a panic attack. Ensure that you go to bed at the same time every day and have a comfortable sleep environment, Additionally, ensure that you do not consume any triggering content before going to bed.
Conclusion:
Nocturnal panic attacks can be incredibly frightening, hurting one’s sleep and everyday functioning. However, one can overcome them with a combination of therapy, medications and healthy lifestyle changes. If you are struggling with nocturnal anxiety or panic attacks, consider approaching a trained professional at the earliest.
References:
- Nocturnal Panic Attack: Anxiety, Panic Disorder & Night Terrors. (n.d.). Cleveland Clinic. Retrieved June 19, 2024, from https://my.clevelandclinic.org/health/diseases/22776-nocturnal-panic-attacks
- Nocturnal Panic Attack: Causes and Tips for Relief. (2023, May 16). Sleep Foundation. https://www.sleepfoundation.org/mental-health/nocturnal-panic-attack
- Panic Attacks Can Occur in Your Sleep. (n.d.). Verywell Mind. Retrieved June 19, 2024, from https://www.verywellmind.com/nocturnal-panic-attacks-2584408
- Why You’re Waking Up With Panic Attacks. (n.d.). Retrieved June 19, 2024, from https://www.choosingtherapy.com/nocturnal-panic-attacks/
