Trying to sleep during a panic attack can feel nearly impossible. Your heart may be racing, your breathing may feel uncomfortable, and your body may be flooded with adrenaline just as you are trying to relax.
For some people, panic attacks happen during the day. For others, episodes of intense fear or panic can occur at night, including after falling asleep. These episodes can disrupt sleep and create a frustrating cycle in which anxiety makes it difficult to sleep and poor sleep makes anxiety harder to manage.
While you may not be able to force yourself to fall asleep during a panic attack, there are steps you can take to help your body calm down and make rest feel more possible.
It is possible to fall asleep after a panic attack, but the intense physical and emotional symptoms of panic can make it difficult.
During a panic attack, the body's fight-or-flight response becomes activated. This can lead to symptoms such as:
Because the body is in a heightened state of alertness, trying to immediately “force” sleep may make you feel even more frustrated.
Instead of focusing on making yourself fall asleep immediately, focus first on helping your nervous system settle.
Once the physical symptoms begin to decrease, it may be easier to return to bed and rest.
Panic attacks can feel overwhelming, but they are temporary. If you have experienced panic attacks before and recognize the symptoms, gently reminding yourself that the feelings will eventually pass may help reduce the fear of the sensations themselves.
However, it is important not to assume that all chest pain, difficulty breathing, or severe symptoms are caused by anxiety. New or unusual symptoms should be medically evaluated.
Different techniques work for different people. The goal is not to eliminate anxiety instantly but to gradually reduce the intensity of your body's stress response.
Rapid breathing can contribute to symptoms such as dizziness, tingling, and lightheadedness.
Try breathing at a slow, comfortable pace. You might inhale gently through your nose and exhale slowly without forcing a deep breath. Focus on making your exhale slightly longer than your inhale.
Avoid trying to take repeated, large breaths if doing so makes you feel more dizzy or uncomfortable.
You can try:
If counting increases your anxiety, simply focus on slow, comfortable breathing instead.
Grounding techniques can help bring your attention away from frightening thoughts and toward your immediate surroundings.
A common method is the 5-4-3-2-1 technique:
You do not have to complete the exercise perfectly. The purpose is simply to redirect your attention toward the present moment.
Panic can cause your muscles to tense without you realizing it.
Try slowly relaxing areas of your body one at a time:
Unclench your jaw and allow your tongue and facial muscles to relax.
Relax your shoulders, hands, stomach, legs, and feet. Notice areas that are tense and allow them to soften gradually.
There is no single answer that works for everyone. Some people feel more comfortable remaining in bed, while others find that lying in bed makes them focus more intensely on their symptoms.
Consider getting out of bed and moving to a quiet, comfortable space with low lighting.
Try a calming activity such as:
Once the intensity of the episode has decreased and you begin to feel sleepy again, return to bed.
Avoid turning on bright lights or spending long periods scrolling on your phone. Bright light and stimulating content can make it harder for your body to transition back toward sleep.
A nocturnal panic attack occurs when a person wakes from sleep in a state of intense fear or panic.
A nocturnal panic attack may include:
Because these symptoms happen suddenly, people may worry that they are experiencing a medical emergency.
Not every sudden nighttime awakening is caused by panic. Sleep apnea, heart rhythm problems, reflux, nightmares, and other medical conditions can cause symptoms that may feel similar.
If you experience new, frequent, or unexplained nighttime episodes, speak with a healthcare professional.
Sleep and anxiety have a two-way relationship.
Poor sleep can make it more difficult to regulate emotions and cope with stress. At the same time, anxiety can make it difficult to fall asleep and stay asleep.
The cycle may look like this:
Breaking the cycle may require addressing both sleep habits and the underlying anxiety.
Once the intense symptoms begin to decrease, try to avoid putting pressure on yourself to fall asleep immediately.
Make your bedroom quiet, dark, and comfortable.
Watching the minutes pass can increase anxiety about how much sleep you are losing.
You do not need to continue a breathing exercise indefinitely. Allow your breathing to return to a comfortable, natural rhythm.
Remind yourself that resting quietly can still be helpful. Often, the pressure to fall asleep can make sleep more difficult.
Panic attacks can cause frightening physical symptoms, but it is important to seek medical care when symptoms are new, severe, or unusual.
Call emergency services or seek immediate medical attention for symptoms such as:
Do not assume that a serious medical symptom is “just anxiety.”
Consider seeking professional support if you experience:
A healthcare professional can help evaluate whether anxiety, a sleep disorder, or another medical condition may be contributing to your symptoms.
If you regularly wake up gasping, choking, or feeling short of breath, a sleep disorder may be contributing to your nighttime symptoms.
Conditions such as sleep apnea can cause sudden awakenings and fragmented sleep. Identifying an underlying sleep problem may be an important part of understanding why you are waking up during the night.
Learn more about sleep disorders evaluated and treated at Anchorage Sleep Center.
Anchorage Sleep Center provides sleep evaluations and diagnostic testing for a variety of sleep-related conditions. If poor sleep, nighttime awakenings, or breathing-related symptoms are affecting your quality of life, a sleep evaluation may help identify potential contributing factors.
Sleeping during a panic attack can be difficult because your body is in a state of heightened alertness. Instead of forcing yourself to fall asleep, focus first on calming your body through slow breathing, grounding, muscle relaxation, and a quiet environment.
Once the intensity of the episode decreases, sleep may come more naturally. If panic attacks or nighttime awakenings happen frequently, interfere with your sleep, or involve symptoms such as gasping or breathing pauses, speak with a healthcare professional.
This article is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Seek emergency medical care for new or severe chest pain, severe breathing difficulty, fainting, or other concerning symptoms. If you are experiencing a mental health crisis or feel you may harm yourself, contact emergency services or a crisis resource in your area immediately.
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