Nocturnal panic attack symptoms11/10/2023 What’s more, hormones like cortisol, the stress hormone, also play a role in rousing nighttime anxiety. Plus, fatigue and exhaustion from earlier activities can make it harder for your mind and body to relax and wind down. With fewer distractions, it’s easy to overthink and wander into worries that might have been suppressed during the day. nighttime) panic attacks or had your anxious thoughts take over in the evening, you’re not alone. If you’ve ever experienced nocturnal (i.e. To prevent a vicious cycle of poor sleep and increased anxiety, limit your daily intake and avoid caffeine at least 6 hours before bedtime. Caffeine blocks the effects of adenosine, a neurotransmitter that promotes relaxation and quality shuteye, which can last as much as 6 hours after drinking. Not only that, but a common side effect of caffeine (especially late in the day) is that it can wreak havoc on your sleep, which worsens symptoms of anxiety. This causes your heart rate and blood pressure to increase and can intensify feelings of nervousness, jitters, shortness of breath, and racing thoughts. Caffeine is a stimulant that boosts energy and alertness by influencing your central nervous system (CNS), which includes your brain.Ĭaffeine triggers the release of adrenaline, a hormone linked to your fight-or-flight response. If you’re living with an anxiety disorder, it’s probably not surprising that drinking too much caffeine (think: coffee, tea, soda or energy drinks) can brew anxiety or trigger panic attacks. There’s no doubt that a night of high-quality sleep is linked to better mental health. In fact, people with insomnia are 17 times more likely to experience anxiety compared to someone who obtains adequate sleep, according to research. It can potentially contribute to the development of sleep disorders like insomnia, which increases your risk or exacerbate an already existing anxiety and depressive disorder. This might not seem like a big deal but disrupting your cycle even a few nights in a row can have a ripple effect due to the resulting lack of sleep. For example, if you’re drinking coffee until 4pm or scrolling through your social feeds in bed, these habits can keep you alert and disrupt your sleep-wake cycle. If you’re tossing and turning at night, adjusting your sleep hygiene (which includes your bedtime habits and sleep environment) may help. Stressors vary from person to person, but they can include everyday tasks like back-to-back meetings, writing an important email, or coming home to a pile of dirty dishes. The cumulative effect of these can make it difficult to wind down, cause nervousness, and intensify nighttime anxiety and panic. While sometimes it’s one stressor that plagues our minds, oftentimes it’s the impact of multiple triggers that build up throughout the day and overwhelms us at night. With busy calendars and long to-do lists, there’s a lot to be stressed about these days. But what exactly triggers a nighttime anxiety attack, and what can you do about it? Let’s take a closer look. What can trigger anxiety attacks at night?Īnxiety attacks at night, sometimes also called nocturnal panic attacks, can hinder your sleep quality. If you’re looking for ways to calm down during a panic attack, check out: How long do panic attacks last? for expert tips. In this article, we will be using the term ‘anxiety attack’ to describe the sustained period of higher-than-normal anxiety. Others use it interchangeably with “panic attack,” which is a recognized medical term that describes sudden episodes of intense fear and panic. What exactly is an anxiety attack? While “anxiety attack” is not a medical term, many people and some experts use it to describe any sustained period of higher-than-normal anxiety. What is an anxiety attack?įirst things first. Your breathing and heart rate increases, you feel panic looming, and feel a bit sweaty…you’re having an anxiety attack. Instead, your mind chooses to dwell on earlier mistakes, replay what should have been, and worry about the next day. We’ve all been there: you’re exhausted from a long day and just want to relax and go to bed, but your brain isn’t on the same page.
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