By Ann: Do you suffer from nocturnal panic attacks? Many people experience them at night. But why is this the case? When we’re tired, our minds become more vulnerable to intrusive thoughts.
Nocturnal panic attacks can awaken you from sleep for no apparent reason. You may feel an overwhelming sense of doom without any clear cause. This can happen even when life seems to be going well, leaving you in a dark place with a racing heart. Stressful situations, family deaths, or financial difficulties can all be contributing factors.
Self-help strategies can assist in alleviating both the causes and symptoms. Techniques such as deep breathing, exercise, and avoiding alcohol, caffeine, and heavy meals can be helpful. Excessive screen time can stimulate you and trick your brain into thinking it’s daytime rather than sleep time, so it’s advisable to avoid screens at least two hours before bedtime. Trying relaxation techniques and taking Valerian and Magnesium supplements can also provide relief. Additionally, speaking to your doctor to rule out any underlying illnesses is important.
Waking up between 2 am and 3 am with anxiety is common due to an increase in cortisol levels. Cortisol is the body’s stress hormone and affects our sleep structure. Writing down any stresses before bed and creating a to-do list for the next day can help manage nighttime anxiety. Falling back asleep can be achieved through deep breathing and meditation to quiet the mind. Establishing a nightly routine and consuming a teaspoon of raw honey before bed may also help stabilize blood sugar levels.
It’s always wise to consult with your doctor and have your glucose levels checked, as high levels can disrupt sleep. Keeping your bedroom dark and cool with a slightly open window can also aid in achieving a restful night’s sleep. If you experience a panic attack upon waking, there are three simple things you can do to help: reassure yourself that you are safe, focus on your breathing, and distract yourself by counting shapes to calm your mind.
Anxiety can make you feel sick and lead to negative thoughts and paranoia. It’s important to have a support network to talk to about your problems rather than keeping them inside. Reaching out for help can prevent panic attacks from recurring. Remember, there is nothing so bad that you cannot overcome it. If you have anxiety and panic attacks, you can speak to your doctor or a behavioral therapist for assistance.
You are not alone, and there is always support available to help you navigate through difficult times.
Love and Light,
Ann
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