How to Sleep When Having a Panic Attack

Panic attacks can be an unsettling and terrifying experience. They can strike at any time, leaving you feeling overwhelmed and anxious. One of the most frustrating aspects of a panic attack is that they often occur during times when we should be resting, like when we’re trying to sleep.

If you’ve ever experienced a panic attack while lying in bed, you know how challenging it can be to fall asleep once the anxiety sets in. The good news is that there are several strategies you can use to help calm yourself down and get back to sleep.

Here’s our guide on How To Sleep When Having A Panic Attack:

Understand What Triggers Your Panic Attacks

The first step towards managing your panic attacks is understanding what triggers them. Common triggers include stress, caffeine, certain medications or even just worry about having another attack itself. By identifying these triggers, you’ll have more control over your symptoms and reduce their frequency.

Keep a Journal

One way to identify triggers is by keeping a journal where you write down your thoughts and feelings before bedtime each night. This will help you see patterns emerge over time so that you can better understand what might be causing your panic attacks.

Create A Calming Bedtime Routine

Creating a calming bedtime routine will signal to your body that it’s time for rest and relaxation. Try different activities until you find one that works best for you – this could include taking a warm bath or shower before bed or listening to relaxing music or reading books before going to sleep.

Practice Breathing Techniques

Deep breathing exercises are an effective way of calming yourself down during a panic attack as well as general anxiety management techniques throughout the day. You could try inhaling deeply through your nose for four counts then exhaling out through pursed lips for six counts – doing this repeatedly should leave feeling calmer after some time.

Use Distraction Techniques

Sometimes, focusing on something else is the best way to distract yourself from a panic attack. This could include counting backwards from 100 in threes or imagining yourself in your favourite place – somewhere calm and relaxing like a beach or forest.

Try Progressive Muscle Relaxation

This technique involves tensing then relaxing different muscle groups, one group at a time throughout your whole body starting with your feet all the way up to your head. The idea is that by paying attention to each of these muscle groups and consciously tensing them before letting go, you can release any physical tension that might be causing anxiety or exacerbating panic attack symptoms.

In conclusion, if you’re struggling with sleeping while having a panic attack it’s important to remember that there are many strategies available for calming yourself down and getting back into restful sleep patterns. By implementing some of the tips outlined above, such as breathing techniques and relaxation exercises like progressive muscle relaxation along with identifying triggers through journaling sessions before bed may help reduce any future occurrences too!