In this guide, we’ll explain some natural ways of reducing panic attacks before you try and sleep. Also, we’ll give you a way that will stop anxiety completely. In reality, the issue is that many are afraid to use the option that will get rid of it fully, that’s why it’s better to use the natural methods before explaining the other options.
That will allow you to try these ways if you find the anxiety has been reduced enough, you can sleep by all means keep doing it. For some, they do not need medical intervention if they can reduce anxious feelings when going to bed.
Why do we feel more anxious at night?
Many that have issues with anxiety, you can keep the feelings reduced by finding something for your mind to focus on. The problem is at night you are supposed to be trying to sleep.
This means you are supposed to be focusing on this task this gives your mind the space to roam and be anxious. These feelings often lead to periods of insomnia and fatigue for the person.
In many cases, once we reduce the fear of sleep at night the person is able to sleep more fully. Sleep is always what your body needs to feel restored and healthy.
How to stop panic attacks
1. Why reduce caffeine?
Many fail to realize that caffeine is in many products with a shelf life of fourteen hours. This is why many doctors recommend reducing caffeine intake to only the early morning hours since the chemical will last in your system into the evening hours if you do not reduce it properly.
For many, we drink energy drinks, coffee, and soda, take medications, and eat chocolate.
All these things have caffeine for the energy drinks they often have three or four times the recommended amount. This is not good it makes you ill, it amplifies those with anxiety.
Tips for reducing caffeine intake
- drink only one or two cups of coffee or soda a day.
- do not drink more than twenty ounces a day.
- stop your intake before ten in the morning.
- change what you drink for non-caffeinated versions.
- change to water by noon.
2. Why start mediation?
Many professionals agree that meditation is a good way to reduce your anxiety at night. It is really simple you focus on your breathing until your mind clears. For those that fight panic attacks doing a breathing exercise will help you lessen the length of time.
You can also consider doing yoga during the day time and meditation at night. This will help reduce your overall anxiety levels.
In addition, you can consider Thi chi exercises since they will give you the same results. The nice thing about yoga you can add stanzas as you get more experienced. Meditation also has multiple versions for those that are more experienced.
How to start meditation
- start with a quiet, dark space,
- sit on the floor cross-legged; as you learn yoga you will change your leg position.
- sit with your back and shoulders straight and head high,
- place hands palm up on your knees, connect your thumb and pointer fingers.
- close your eyes, breath in deeply, hold it for five seconds breath out slowly,
- keep adding time between letting your breath out in five-second increments.
- concentrate on your breathing, envision your breath entering your toes and leaving the top of your head.
- do this for fifteen to thirty minutes a night.
3. Set a bedtime routine
Many of us see no reason to have a bedtime routine, the issue is your body learns by routine. IN fact, your body learns to let out the sleep-inducing melatonin at a more reliable rate when you have a routine. The issue with panic is that your mind often wanders when you need to relax. This is why you fight sleep and end up not able to feel the melatonin.
Tips for setting a routine
- after the dinner starts to wind down,
- start a quiet activity that is not watching television, think reading.
- drink some Chamomile tea
- right before bed complete your meditation,
- sleep without light or sounds,
While it will be a bit of a problem in the beginning as your body gets used to the routine it will be easier to fall asleep. When you lay down to try to keep your mind empty and focus on your breathing. For many sufferers of sleeping well, this will be all they need to find relief and much-needed sleep. For others, they need the next portion I will explain.
4. Why talk to a doctor?
Anxiety and panic disorder are both mental illnesses. That alone makes many feel ashamed and unable to talk to a doctor. You should not feel ashamed many have mental illnesses. There are anti-anxiety drugs that will help reduce your panic and fear, couples of those medications with the tips I have explained you will find the same relief.
For everyone with high anxiety and a bad feeling of fear from nothing, this is the best option. In reality, it’s even more important for those that deal with panic attacks these medications lessen the severity. They have different doses so you can either have a low dose or a medium to high dose. This will greatly reduce your overall panic which will help you live a full life.
For those with only mild anxiety, many of these tips will work for you. If you feel like your sleep disorder is getting worse please talk to a doctor. They can help you understand why you feel this way.
For those already dealing with high levels, the doctor can help you find ways to reduce the feeling. Never be afraid to go to a doctor, being healthy is always going to outweigh feeling ashamed.
For people who prefer to stay away from the medications of sleep anxiety and instead treat the problem naturally, follow the tips we talked about above. You can always look into more ways to reduce your fear naturally. Many of these tips can be done from home with natural ingredients.