Nocturnal Panic Attacks

Yes, that's a real thing.  Here's the Mayo Clinic's description of nocturnal panic attacks: "Nocturnal panic attacks can occur with no obvious trigger and awaken you from your sleep.  As with daytime panic attacks, you may experience sweating, rapid heart rate, trembling, hyperventilation, shortness of breath, flushing or chills, and a sense of impending doom."  Nocturnal panic attacks are most common when you are transitioning between light sleep and deep sleep.  These types of panic attacks are normally found in people with panic and anxiety disorders.  

Nocturnal panic attacks are not the same as night terrors.  During nocturnal panic attacks, the person is clearly awake when the episode is happening.  During night terrors, the person stays in the sleep state, usually doesn't know what is happening, and often won't have recollection of it.  

It's hard to really pinpoint causes of nocturnal panic attacks, but experts have listed genetics, brain chemistry, and childhood experiences as possible factors for panic disorders.  Environmental factors also play a huge role in panic disorders such as high stress levels surrounding different situations (stressful job, loss of a loved one, traumatic events etc.). 

I personally have had many nocturnal panic attacks.  I can go months at a time without one, but some weeks I may have them every other night.  Honestly, my nocturnal panic attacks are usually not as bad as my daytime ones.  They tend to only last a few seconds, and leave as fast as they came, then I'm able to go back to sleep after giving myself time to calm down. 

There are many treatment options for treating nocturnal panic attacks (or daytime ones).  Of course, CBT (cognitive behavioral therapy) and medication are big ones, but breathing techniques are also a valuable tool.  My personal favorite breathing technique is the 4-7-8 breathing.  For that technique you will inhale through your nose for 4 seconds, hold for 7 seconds, and exhale through your mouth for 8 seconds, then repeat until you feel calmer or have a normal breathing pattern.  There are many other breathing techniques online, I encourage you to find the one that works for you.

Please always remember if you are experiencing panic attacks, daytime or nocturnal, please reach out to a medical professional to get the help you need!  

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