Shredo,
Many people who experience panic attacks or suffer from panic disorder during their daily lives will, at some point, suffer nocturnal panic attack. Once these are experienced, the fear of them can sometimes make recurrence
much more likely.
Nocturnal panic attacks are not related to nightmares or dreams but instead are related to the same psychological and physical causes as the daytime attacks.
When you are awakened by the attack, you are suddenly conscious of the physical symptoms all at once and this sensation can be terrifying. Reducing stress before bedtime and drastically lowering the chances of a nocturnal attack, is to prepare for bed in a way that provides for the best night of sleep that you can possibly hope for. By preparing your mind and your body for sleep - you are signaling to your mind that you intend to relax.
You can do this by allowing your body to relax as much as possible prior to bed time. Avoid drinking anything with caffeine or drinking anything with sugar. Don't eat heavy or fattening foods late in the day, because the digesting of that food in your stomach can take away from the depth of your sleep.
Before going to bed, practice your preferred approach to meditation and relaxation. This might include slow stretching and exercising, or it might simply consist of slow and measured breathing techniques to lower your heart rate.
Aromatherapy, either on its own or in combination with the techniques above, also has the ability to induce a calm and relaxed feeling.
Another excellent technique to sleeping well is introducing white noise or soothing music in your bedroom while you are sleeping. Often external noise will focus your mind during dreaming and deep sleep, and soothing noise will help to calm your mind while you are not conscious enough to do it yourself.
Finally - just as you've learned to practice powerful relaxation and self-talk techniques to manage your daytime panic attacks you need to practice the same techniques at night. However the disadvantage to suffering from nocturnal attacks is that when you are conscious, you are already in the middle of a full blown attack.
The key upon awaking to such a scenario is to immediately work on focusing and quickly orienting yourself to your surroundings and where you are. Then calmly and slowly talk yourself down by telling yourself, " I am OK".
Using anyone or all of the techniques should reduce and may completely get rid of nocturnal panic attacks.
We also have a great Resource Guide here on our main page, 1st post. Check it out and see if there is something that may help you in learning to relax.
Welcome to HealingWell's Anxiety and Panic Forum and I hope you will stick with us as we do appreciate our new members.