A nighttime anxiety attack can come on suddenly, leaving your heart racing and your body on alert. But some simple techniques, like controlling your breathing, reducing stimuli, and getting out of bed, help calm the body immediately. In this text, you will learn what to do in the event of a crisis and what habits can help avoid nighttime anxiety and improve sleep.
Having an anxiety attack at night is scary. When you finally try to sleep, symptoms such as a racing heart, shortness of breath, chest tightness, and a strong feeling of alertness appear. Because everything is quiet, nighttime anxiety seems even more intense. It’s common to think that “it won’t go away” – but it will, and there are quick ways to calm the body during an attack.
Anxiety tends to be worse at night as the brain begins to process everything that has built up during the day: worries, stress, fatigue, and even excessive screen use as bedtime approaches. As a result, many people experience spikes in anxiety just before bed.
The good thing is that there are simple techniques that can help you stop the seizure and regain control. They are not a substitute for professional treatment, but act as “first aid” for those who want to immediately reduce their anxiety and be able to get back to sleep.
What to do if you have an anxiety attack at night
1. Control your breathing
Slow breathing reduces chest tightness and calms the heart.
Repeat until you feel your body relax.
2. Use the 5-4-3-2-1 technique
This helps to distract from the symptoms and end the fear.
-
5 things you see
-
4 who can touch
-
3 sounds around
-
2 flavors
-
1 flavor
This technique helps to “anchor” the mind in the present and quickly reduce anxiety.
3. Get out of bed
If lying down only makes things worse, change your environment for a few minutes. Forcing sleep increases tension.
4. Create an environment of immediate calm
Low light, silence and a glass of water help the body come out of its alert state.
5. Put away your cell phone
Blue light and notifications increase wakefulness and prolong the seizure. Leave the device aside until it stabilizes.
When to ask for help
If nighttime anxiety attacks are frequent, last a long time, or disrupt your sleep several nights in a row, it is important to seek help from a psychologist or psychiatrist.
Anxiety can be treated and, with proper monitoring, attacks become less intense and less frequent.
How to avoid anxiety attacks before bed
Some daytime habits help prevent nighttime anxiety:
• Reduce caffeine in the late afternoon
Coffee, stimulating and energetic teas keep the body alert for hours and make it difficult to relax.
• Reduce screen use at night
Blue light reduces melatonin production and speeds up brain function, increasing the risk of bedtime seizures.
• Exercise regularly
Physical activity releases hormones that reduce stress and improve sleep. A walk helps.
• Create a relaxing ritual
A warm bath, calm music, light reading, or deep breathing signal the body that it’s time to slow down.
Ultimately, small changes throughout the day help control anxiety and make the body less tense when it’s time to go to bed. With more balance and routine, nighttime anxiety attacks become rarer and sleep becomes much more peaceful.
About The Author
