Anxiety attacks at night are a problem for approximately 50% of all adults who already suffer from panic attacks during the day.  In this article, I will explain the symptoms and cause of nocturnal anxiety.  Then I will give you a simple method to help you get a peaceful night’s sleep.

The panic and anxiety attacks usually occur early in the night when you are in a light sleep.  They are not nightmares.

Waking from an anxiety attack at night is both frightening and confusing experience.  You can wake in a sudden jolt to realize that you are already in the middle of a severe panic attack.

Symptoms of nocturnal anxiety attacks

The symptoms of a nighttime anxiety attack are similar to a normal panic attack; however, they often feel extreme:

• Fast heartbeat or palpitations
• Sweating and shaking
• Chest pain
• Feeling numb
• Pains in limbs
• Feeling sick

Cause of nocturnal anxiety attacks

One of the main causes of anxiety attacks at night is your minds over reaction to a common bodily occurrence called the “Hypnic Jerk”.

A Hypnic Jerk is that sharp jolt, falling sensation that most people will experience occasionally, as they fall asleep.  However, for someone who already experiences panic and anxiety attacks, that jolt is perceived by the mind as the start of panic.

Overcoming anxiety attacks at night – tips

Although the feelings of an anxiety attack at night can be very distressing, it is important to remember that you are in no actual danger and remind yourself of the hypnic jerk.

If you wake tonight panicking, follow these steps to relieve the anxiety:

• Open your eyes.
• Look up above your head, towards the headboard.  It is important that you only raise your eyes up and do not move your head.
• Take a slow breathe in to the count of 5
• Hold your breath to the count of 2
• Release the breathe to the count of 5
• Feel the calmness return to your body, notice as the thoughts in your head slow and disappear.
• Remind yourself of the Hypnic jerk and that you are safe and warm in bed.
• Relax your eyes.
• Breathe normally.
• Relax to sleep.

Anxiety attacks at night are common and can increase at times of stress, always try to do something light and distracting before going to bed (reading a trashy romantic novel works for me!), and remember the tips above.

Just imagine what it will be like to sleep soundly until morning, and to wake up completely refreshed.