Panic Attacks While Sleeping: Triggers and Symptoms of Panic Attacks at Night
Ever experienced the terror of a nighttime panic attack? Delve deep into understanding triggers, symptoms, and coping mechanisms for these episodes.
Imagine yourself in a peaceful slumber, the world silenced by the stillness of the night. Suddenly, you jolt awake. Your heart is racing, your body feels hot, and an inexplicable dread consumes you. You’re not experiencing a nightmare, but a nighttime panic attack. It can be an incredibly alarming experience, often leaving one feeling restless and fear-stricken for the remainder of the night.
Nighttime panic attacks or nocturnal panic attacks are quite prevalent, affecting about 44-71% of people with panic disorder[1]. They are specifically distressing because they invade what is supposed to be our most tranquil state: sleep. The alarm, confusion, and helplessness that come with waking up to a racing heart and gasping breaths in the dark of night can feel doubly terrifying.
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Signs of a Panic Attack While Sleeping
Imagine you wake up in the middle of the night. Your heart is beating so fast it feels like it might break free, and your chest feels so tight you struggle to breathe. Your palms are sweaty, and you can’t shake off the sense of impending doom.
Nighttime panic attacks share many symptoms with those occurring during waking hours, such as:
- rapid heart rate,
- intense fear or discomfort,
- shortness of breath,
- sweating,
- trembling,
- feeling of choking, and
- fear of losing control or dying[2].
However, they can also bring unique challenges, as the disorientation from abruptly waking can exacerbate these symptoms and the fear that comes with them. Additionally, people often feel more vulnerable at night, which can increase the severity of the attack.
Given the nature of these symptoms, it’s no wonder why the experiences can leave individuals feeling distraught and fearing their next sleep. However, recognizing these symptoms can be the first step towards managing them effectively.
What Causes a Panic Attack While Sleeping?
Panic attacks, whether during the day or at night, often feel like they strike out of nowhere. However, various triggers can induce nighttime panic attacks. These include stress, anxiety disorders, specific phobias, certain medical conditions, and even certain medications[3].
Stress and anxiety can significantly disrupt our sleep patterns, with our fears and worries occasionally manifesting as panic attacks during sleep.
Stress hormones can also disturb the sleep cycle, leading to sleep-related disorders, including panic. In some cases, the brain might remain alert during sleep due to anxiety, setting the stage for a panic attack.
The physical and mental effects of panic attacks are profound.
- Physically, the body responds to panic attacks as if it’s facing a real danger, triggering the ‘fight or flight’ response, leading to rapid heart rate, heavy breathing, and excessive sweating.
- Mentally, panic attacks can cause significant distress and fear. Over time, recurring panic attacks can lead to panic disorder or other anxiety disorders, underscoring the importance of recognizing and addressing them.
As disquieting as these episodes can be, understanding the triggers and symptoms is the first step towards taking control. In the following sections, we’ll delve deeper into the symptoms of panic attacks at night and explore coping mechanisms to alleviate and prevent these distressing occurrences.
Panic Attack Symptoms: How do Panic Attacks at Night Look Like?
Panic attacks at night can mimic the symptoms of daytime panic attacks, with a few added layers of complexity due to the disorientation of being awakened abruptly.
Physically, you may experience a pounding heart, shortness of breath, trembling or shaking, sweating, chest discomfort, and even nausea or abdominal distress.
On an emotional level, nighttime panic attacks can cause intense feelings of terror and a sense of unreality or detachment from oneself. Fear of losing control or going crazy, and fear of dying are also common symptoms[6].
Given that these episodes occur when we are most vulnerable, these symptoms can feel magnified, leaving the person feeling vulnerable and afraid.
This account from a reddit user darkonex captures how nighttime panic attacks can feel like:
I was shaking pretty violently as if I were cold but I wasn’t, and I couldn’t sit still I had to get up and go drink some water and stand around. I went back to bed and couldn’t lay down, sat up shaking and felt like I was having a really bad problem like I was about to die, sweating, breathing fast, heart was racing, started actually thinking things like “I’m so not ready to die right now, my kids, omg, etc” and then maybe after 10 min or so it went away and I was able to sleep. [7]
— darkonex on r/AskReddit
Coping Mechanisms for Panic Attacks While Sleeping
Treatment options for nighttime panic attacks are varied and often include a combination of psychotherapy, medication, lifestyle changes, and self-care strategies.
Cognitive-behavioral therapy (CBT) is a common form of psychotherapy used to treat panic disorder. CBT helps individuals understand their thoughts and feelings that influence behaviors. It’s beneficial in treating panic disorders as it allows individuals to take a closer look at their fear and to learn to cope with it better[8].
There are also several self-care techniques that can help manage and even prevent panic attacks at night:
- Regular Exercise: Physical activity can help reduce anxiety by boosting your mood and acting as a natural stress reliever.
- Healthy Eating: Certain foods may contribute to anxiety. It’s important to have a balanced diet with plenty of fruits, vegetables, lean proteins, and whole grains.
- Adequate Sleep: Improving sleep hygiene can help reduce the frequency of panic attacks.
- Breathing Techniques: Deep breathing can help to reduce the symptoms of a panic attack.
- Mindfulness and Relaxation Techniques: These can help you stay grounded and relaxed.
Panic attacks while sleeping, though alarming and disruptive, are not uncommon.
Understanding their triggers, recognizing their symptoms, and knowing how to manage them can significantly improve the quality of your life. It’s also crucial to remember that professional help is available and beneficial.
With resources like Mind Ease, you have a helpful tool at your fingertips. Mind Ease provides a range of exercises designed to help calm you quickly, breathing exercises to aid during panic attacks, and specific meditations tailored for those experiencing panic attacks. With these strategies, and the right professional care, soothing the symptoms of panic attacks while sleeping is entirely possible.
Footnotes:
1. Foldes-Busque, G., Fleet, R., Poitras, J., Chauny, J. M., Belleville, G., & Denis, I. et al. (2011). Preliminary Investigation of the Panic Screening Score for Emergency Department Patients With Unexplained Chest Pain. The American Journal Of Emergency Medicine, 29(3), 303-308. doi: 10.1016/j.ajem.2009.10.011
2. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA.
3. Pigeon, W. R., Pinquart, M., & Conner, K. (2012). Meta-analysis of sleep disturbance and suicidal thoughts and behaviors. Journal of clinical psychiatry, 73(9), e1160–e1167. doi:10.4088/JCP.11r07586
4. Craske, M., & Waters, A. M. (2005). Panic disorder, phobias, and generalized anxiety disorder. Annual review of clinical psychology, 1, 197–225. doi:10.1146/annurev.clinpsy.1.102803.143532
5. Buckley, T. M., & Schatzberg, A. F. (2005). On the Interactions of the Hypothalamic-Pituitary-Adrenal (HPA) Axis and Sleep: Normal HPA Axis Activity and Circadian Rhythm, Exemplary Sleep Disorders. Journal of Clinical Endocrinology & Metabolism, 90(5), 3106–3114. doi:10.1210/jc.2004-1056
6. American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: Author.
7. Reddit, r/AskReddit, https://www.reddit.com/r/AskReddit/comments/1wn844/comment/cfpgpv9/?utm_source=share&utm_medium=web2x&context=3, Accessed on June 13, 2023.
8. Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive therapy and research, 36(5), 427–440. doi:10.1007/s10608-012-9476-1
