How to Stop Nocturnal Panic Attacks

by Jason on September 23, 2009

nocturnal panic attacks

At the height of my anxiety, I would have week-long stints of nocturnal Panic Attacks.

On top of that, my anticipation of the attacks led to insomnia. I was sleepless and without a good nights rest, I’d spent my days walking around exhausted like a zombie.

I used to fear going to bed. It sounds strange when you say something like that out loud. It sounds even stranger when you try to tell your friends and they can’t possibly understand.


Having a Panic Attack in the night is just horrible.

My first nocturnal attack was the worst one (as with most first panic attacks). I had had panic attacks before — but never at night. Afterall, what kind of cruel joke was it to have a panic attack at night?

That’s like having someone come up to you when your sound asleep and punch you right in the face!

…not good.

I awoke thinking I was dying of course.

The really messed up part about a nocturnal Panic Attack is that you aren’t in a cognitive mindset. You can’t rationalize when you’re sleeping. So you awake to the most normal and natural reaction possible – utter terror.

It wasn’t always like this for me. I used to solely have anxiety during the daytime. Really, I always considered bedtime a relief from my worry.

But over time, as my anxiety got worse, I could no longer trust sleep as a safehaven.

I would finally get home to my apartment at the end of the day, hoping for some relief from my anxiety and hiding in the bed sheets was a massive Panic Attack just waiting to wake me up in the night.

Luckily this can all be said in past tense because I have found a way to end my Panic Attacks for good and lessen my anxiety to a minimal factor in my life.

In this article, I’ve outlined the strategies and tactics for stopping nocturnal Panic Attacks for good.

Now, these tactics won’t completely remove ALL your anxiety. That’s what the Panic Away program is for.

However, the tips here will end your nocturnal attacks by providing some “bandaids” to the anxiety that’s preventing your good night’s rest. So without further ado, let’s get to it.

How to Prevent Nocturnal Attacks

To avoid the attacks you should prep your body well before sleep. At least 30 minutes before bed don’t watch any television. Reading a relaxing book is preferred. And you should try to drink some Sleepytime tea. They sell it in any supermarket. I would recommend to stay away from alcohol or any unnecessary drugs that will induce a later state of depression. You want your body at complete equilibrium before bed.

If you can, exercising at night helps. Just make sure you don’t do it too close to bedtime or else you’ll be more wound up than tired. Do whatever you can to relax whether it be taking a hot shower, a soothing bath or even dare I say it? – masturbate or have sex. That’s right, I’m not holding back here :)

Your goal is to prep your body to shutdown into the most docile state possible before bedtime.

If an attack hits during bedtime and you wake up, go into a sound breathing exercise. You are to breath for 2 seconds in through your nose and 2 seconds out through your mouth. Continue until the attack subsides and it WILL subside. Practice this exercise during the day for a few minutes until you are comfortable with the transition. An exercise like this may take a moment to sink in because you will be thrown off your guard (I’m well familiar with it) when you awake.

The important part is recognizing the situation and throwing your brain into a rational state as soon as possible.

I did this with an exact strategy and an exact discipline. Stopping my Panic Attacks was really much simpler than I had imagined. I just had to follow the right blueprint for success. I finally found that blueprint with the Panic Away program.

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6 Techniques to Prevent Anxiety Attacks at Night
July 28, 2011 at 3:28 pm

{ 3 comments… read them below or add one }

Erin July 24, 2011 at 4:00 am

I have panic attacks. I want to sleep at night but I just cant. I stay up until 6or7 not sleeping but very tired. Afraid it will happen again. I can’t get rid of that fear. I dont know what to do.

renee August 31, 2011 at 1:42 pm

im doing the same thing! I get in bed and i almost immediatly get anxious, then i start feeling panic so i get back up…end up staying up till 6. I sometimes fall asleep on the couch but im always tired and just wish i could have a normal sleep…go to bed about 11 and wake up at a 7 but it feels impossible to me right now….i also get anxious if im alone…my husband can be in sleeping in the other room but i start feeling alone and all of a sudden i get anxious and feel bored like i cant find anything to to do then comes a panic attack…i hate it! I dont know what to do either.

cleo April 12, 2012 at 1:30 pm

wow, this article made me realize i’m not having a heart attack or some kind of brain tumor melt down… I have been plagued with panic attack nights (aka sleepless nights) for weeks now. Usually I am working on my computer until the last minute before I go to bed. I also consume a lot of caffeine. I’m going to follow your advice and hope for the best!
Thank you!!

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