Night panic attacks are spontaneous and terrifying experiences that can happen to people with an anxiety disorder, especially panic disorder. Stopping panic attacks isn't always possible, especially when you are asleep. But there are some simple steps you can take to reduce the occurrence of night attacks and improve the quality of sleep. First and foremost however, sufferers should get expert help in controlling panic attacks from their doctor or a qualified psychotherapist.
Fact is good sleep does not begin as soon as you lay your head down on your pillow, except for the very lucky few. Following a good sleep routine and keeping a comfortable sleep setting can positively affect sleep. This means for example, sleeping in a comfortable environment and not working late on a project, or drinking caffeinated drinks an hour away from bedtime.
Although having a TV in the bedroom is sometimes unavoidable, it's not a good idea. Watching TV is highly stimulating for the mind and body. TV shows can contain strong language and violence that can affect sleep. Try not to do anything that makes you agitated or mentally charged before you go to bed.
After an episode or more, sufferers may begin to dread night time, associating it with sleep panic attacks. Working or doing things in bed other than sleep and sex should be avoided. When the mind links the bedroom with wakefulness, sleep may be affected negatively.
Make your bedroom and bed as comfortable and inviting for sleep as possible. An inexpensive mattress topper can bring back old and spring-less mattresses. You also need a good pillow that's right for you, and is both comfortable and supportive of your neck and head. If your pillow is too soft or too hard it could be uncomfortable and affect sleep.
Sleep will be more restful if you are both relaxed physically and mentally. A good duvet is important as you don't want to be too hot or cold at night. If you buy a thin and medium set you can use them in combination during the year. When it's winter you can use both sets together, and as it gets warmer, change to the thin or medium set. But, if you have a perfectly fine set and it's not having a negative affect on your sleep, then you don't need to. What you want to achieve is a comfortable and peaceful place for you to sleep.
The bedroom itself needs attention, if it's too noisy, not dark enough or too warm it can adversely affect your sleep. Preventing noise isn't always easy, since it can come from outside such as a busy road. But if it's because of a partner that snores, then they can try and treat the problem medically.
Alternatively, you can wear headphones or reusable earplugs that can be purchased cheaply and can be effective at blocking out noise. Some people may find that listening to calming music helps them to sleep and blocks out any external distractions. Noisy an illuminated clocks should be replaced or moved into a different room.
Keeping your bedroom both fresh and tidy will help relax your mind at bedtime. Give your bedroom a quick clean and tidy daily to maintain it. Having lots of junk around can unease the mind. A tidy clean room can help relax and lift your mood.
Had enough of Sleep Panic Attacks? Discover a secret that has helped thousands of people in Stopping Panic Attacks.
Read More From Nathan Tyler
|
