This is How to Tell if You Have Sleep Panic Disorder

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Most people have experienced occasional insomnia or a bad dream here and there. But for some, sleep can be a source of anxiety and fear rather than relaxation. If you’re someone who regularly experiences panic attacks or anxiety during sleep, you may have sleep panic disorder.

Keep reading to learn more about the symptoms and causes of this condition and treatment options.

What is Sleep Panic Disorder?

Sleep panic disorder is a form of anxiety that causes panic attacks during sleep. These attacks can occur either during REM sleep (when we dream) or NREM sleep (non-REM or deep sleep). People with this condition often experience anxiety and fear upon falling asleep, which can lead to difficulty sleeping.

Nocturnal panic attacks can be highly frightening. They may cause you to wake up suddenly from sleep with intense anxiety or fear. Your heart may race and feel like you can’t breathe. You may also sweat, shake, or have trouble sleeping again for the rest of the night.

Symptoms of Sleep Panic Disorder

Nocturnal panic attacks are the main symptom of sleep panic disorder. However, people with this condition may also experience other symptoms, such as:

Sudden awakening from sleep with a feeling of terror or doom

Shortness of breath
Heart palpitations
Sweating

Trembling or shaking
Difficulty breathing
Sense of suffocation

Chest pain
Nausea

When you wake up from a nocturnal panic attack, you may feel disoriented and not know where you are. This can be especially frightening if you’re not used to waking up in the middle of the night.

You will likely feel more tired during the day if you regularly experience nighttime panic attacks, as they can disrupt your sleep. In turn, lack of sleep or poor quality sleep can worsen anxiety and make panic attacks more likely. It’s a cycle that can be difficult to break out of.

What Causes Sleep Panic Disorder?

The exact cause of sleep panic disorder is unknown. However, several factors may contribute to the development of this condition, including:

Genetics

People who have relatives with anxiety disorders or panic attacks may be more likely to develop sleep panic disorder.

Stress

Stressful life events, such as a death in the family or job loss, can trigger sleep panic disorder. Post-traumatic stress disorder (PTSD) can also be a cause.

Personality

People with certain personality types, such as perfectionists or with high levels of anxiety, may be more likely to develop sleep panic disorder.

Substance abuse

Some substances, such as alcohol and certain drugs, can trigger sleep panic attacks.

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Sleep disorders

People with sleep disorders, such as insomnia or sleep apnea, may be more likely to experience panic attacks during sleep.

How to Deal with a Panic Attack

Daytime panic attacks can be scary, but panic attacks at night can feel especially frightening. If you experience a panic attack, there are several things you can do to try to calm yourself down:

Breathe slowly and deeply. Focus on taking deep, even breaths and count to four as you breathe in through your nose, then count to four as you breathe out through your mouth. This will help to slow down your heart rate and calm your body.

Focus on something else. Try to focus your attention on something else, such as a book, a movie, or a puzzle. This can help to take your mind off of your panic attack and allow you to relax.

Talk to someone. Talking to a friend or family member can help to distract you from your panic attack and make you feel more comfortable.

Get up and move around. Sometimes, getting out of bed and moving around can help to stop a panic attack. Walking, stretching, or doing some other type of light exercise can help to calm your body and mind.

Try to relax. Once the panic attack has subsided, try to relax comfortably. You may want to read, listen to music, or take a bath. Relaxing activities can help you to feel better and prevent future panic attacks.

Treatments for Sleep Panic Disorder

If you think you may be experiencing sleep panic disorder symptoms, you must talk to a doctor or mental health professional. There are several treatment options available that can help lessen the frequency and severity of panic attacks. These include:

Cognitive Behavioral Therapy (CBT)

CBT is a therapy that helps people understand and change the thoughts and behaviors that contribute to their anxiety. A therapist can teach you specific techniques for managing anxiety and help you identify and change negative thought patterns.

Relaxation Techniques

Relaxation techniques such as yoga, meditation, and deep breathing can help reduce stress and promote relaxation.

Medications

Some antidepressants or anti-anxiety medications may be prescribed to help manage symptoms.

Conclusion: Coping with Panic Stress Disorder

Nocturnal and daytime panic attacks can have a severe impact on your life. If you think you may be experiencing sleep panic disorder symptoms, you must talk to a doctor or mental health professional. There are several treatment options available that can help lessen the frequency and severity of panic attacks.

FAQs

How do I stop sleep panic attacks?

Understanding where your panic attacks come from is the first step in learning how to stop them. Deep breathing, relaxation techniques, and therapy can all help to reduce the frequency and severity of panic attacks. In some cases, medications may also be prescribed.

What sleep disorders cause panic attacks?

People with sleep disorders such as insomnia or sleep apnea may be more likely to experience panic attacks during sleep.

What is the 3 3 3 rule for anxiety?

The 3 3 3 rule is a way to remember some of the basic steps for managing a panic attack. Identify three things around you that you can see, three things around you that you can touch and three things that you can hear. This can help to ground you in the present moment and take your mind off of your panic attack.

Can sleep cause panic attacks?

While sleep disorders can cause panic attacks, panic attacks can also cause sleep problems. People who experience panic attacks may have difficulty falling asleep or staying asleep.

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This is How to Tell if You Have Sleep Panic Disorder

What is Sleep Panic Disorder?

Symptoms of Sleep Panic Disorder