Why do I wake up in a panic?
Understanding Nocturnal Panic Attacks
Waking up suddenly in the middle of the night with your heart pounding, body sweating, and a sense of intense fear can be a frightening experience, especially when it seems to come out of nowhere. If this has happened to you, you may have experienced what's called a nocturnal panic attack.
What Is a Nocturnal Panic Attack?
A nocturnal panic attack is a type of panic attack that occurs during sleep, often waking a person from a deep sleep with intense fear and physical symptoms. These episodes usually happen during non-REM sleep (the early stages of the sleep cycle) and often strike without warning or any obvious cause.
Unlike nightmares or night terrors, nocturnal panic attacks typically don’t involve vivid dreams or images. You may wake up feeling panicked, confused, and overwhelmed, often without knowing why.
Common Symptoms Include:
Racing heartbeat or palpitations
Sweating or chills
Chest tightness or discomfort
Shortness of breath or feeling like you can’t breathe
Dizziness or nausea
A sense of doom, fear of dying, or fear of losing control
The experience is intense, and while it’s not physically harmful, it can be emotionally draining and disruptive to your sleep and overall well-being.
Why Does It Happen?
Nocturnal panic attacks can have several underlying causes. Some of the most common include:
High levels of stress or anxiety during the day
Panic disorder or other anxiety disorders
Post-traumatic stress disorder (PTSD)
Sleep disorders, such as sleep apnea or night terrors
Medical issues, including thyroid problems, low blood sugar, or withdrawal from certain substances
If you've experienced these episodes more than once, it's important to speak with a healthcare provider to rule out any underlying medical concerns.
What You Can Do
Here are a few ways to begin managing and reducing nighttime panic episodes:
Talk to a therapist – Cognitive Behavioral Therapy (CBT) and other therapeutic techniques can help identify and manage the triggers of anxiety and panic.
Practice relaxation techniques before bed – Deep breathing, progressive muscle relaxation, or guided meditation can help your body wind down.
Establish a calming bedtime routine – Create a sleep environment that’s cool, quiet, and comfortable. Avoid screens and stimulants like caffeine or sugar close to bedtime.
Track your sleep and symptoms – Keeping a journal can help you and your provider identify patterns and triggers.
You're Not Alone
Waking up in a panic can be frightening, but it’s more common than you might think and very treatable. With the right support, you can learn to manage symptoms and improve your sleep quality and peace of mind.
If you’re experiencing these symptoms, don’t hesitate to reach out. Help is available. You deserve rest and relief.
Want more mental health insights and support tips? Visit www.ayomitherapy.com or reach out to schedule a consultation.
