How to Sleep While Having an Anxiety Attack

If you suffer from anxiety, you are not alone. In fact, according to the Anxiety and Depression Association of America (ADAA), anxiety disorders affect around 40 million adults in the United States each year. One of the most common symptoms of anxiety is difficulty sleeping or getting a good night’s rest. Here’s how to sleep when having an anxiety attack.

Understand The Link Between Anxiety And Sleep

Before we dive into tips for better sleep with anxiety attacks, it’s important to understand why these two things often go hand in hand. When your mind is racing and your heart rate is elevated due to an anxious episode, it can be hard to calm down enough to fall asleep. Furthermore, many people with chronic anxiety also experience insomnia or other sleep disorders because their brains have become wired for hyper-vigilance.

Recognize The Symptoms Of An Anxiety Attack

The first step towards managing your symptoms during times of stress is recognizing that you are experiencing an anxiety attack. Some common signs include racing thoughts, increased heart rate or palpitations, sweating or shakiness, and difficulty breathing or shortness of breath.

Engage In Relaxation Techniques

One way to manage both daytime and nighttime symptoms associated with chronic stress and anxiety is through relaxation techniques such as deep breathing exercises, progressive muscle relaxation (PMR), meditation/yoga practices like mindfulness-based stress reduction (MBSR). These methods can help reduce physical tension while calming mental chatter that may keep you up at night.


Another method that has been shown helpful in treating insomnia resulting from depression/anxiety disorder includes aromatherapy using essential oils such as lavender oil which promotes relaxation by acting on brain chemicals like GABA receptors responsible for reducing excessive neural activity associated with high stress levels.

Create A Comfortable Sleeping Environment

Creating a comfortable environment for sleeping can help reduce nighttime anxiety and promote better sleep. This means making sure your bedroom is cool, dark, and quiet – preferably with blackout curtains or earplugs to block out any outside noise.

Avoid Caffeine And Alcohol

It’s also important to avoid caffeine and alcohol before bedtime as they can both disrupt normal sleep patterns. Your body needs time to wind down at night, so try limiting these substances several hours before you plan on going to bed.

Consider Speaking To A Professional

If you’re struggling with chronic anxiety that is affecting your ability to sleep, it may be worth seeking professional help from a therapist or psychiatrist. They can work with you on developing coping strategies tailored specifically for your unique situation while also treating underlying causes of insomnia like depression or post-traumatic stress disorder (PTSD).

In conclusion, finding ways to manage anxiety attacks during the day will make it easier for you when it comes time for bed at night. Engage in relaxation techniques such as deep breathing exercises and aromatherapy using essential oils like lavender oil which promotes relaxation by acting on brain chemicals responsible for reducing excessive neural activity associated with high-stress levels; create an environment conducive towards restful nights’ sleep by keeping bedroom cool/dark/quiet-free from distractions like TV/screens; avoid caffeine/alcohol before bedtime-both disruptive substances that interfere normal sleeping patterns; speak with professionals if needed who offer guidance coping mechanisms tailored uniquely towards individual needs!