Coping with panic attacks when they occur at bedtime can be difficult and frightening. Working up into a worried and fearful state before bedtime only increases the chance of an attack happening. It can be extremely hard not to fall into this cycle of fear especially when a person has experienced an attack. Having a night panic attack is an extremely distressing and terrifying experience.

Following an attack the person develops an unconscious fear of bedtime. Going to sleep automatically spark feelings of uneasiness and apprehension. Lying in bed, thoughts of an attack happening keeps a person awake. Insomnia affects a high number of people who suffer from anxiety disorders such as panic disorder.

So what can be done to start coping with panic attacks at night? Firstly, the sufferer needs to change habits and thoughts about sleep. The bedroom needs to be made into a relaxed environment to promote sleep. The person needs to think about having refreshing sleep instead of thoughts of sleeplessness. Get into a positive frame of mind and follow a sleep routine.

An alternative sleep remedy like Valerian can aid in sleep by calming the mind. Avoid watching violence, action, horror or anything that will put you at unease before sleep. TV and surfing the Internet can be highly stimulating for the body and mind.

When a person laughs, a natural chemical is released giving us a good feeling called endorphin. Watch a comedy or read something amusing to get you in a good mood. A hot relaxing bath, a massage or a short nap can help reinvigorate and relax oneself. Practicing relaxation exercises is a great way to unwind and prepare for sleep.

Possible triggers of panic attacks such as caffeine and alcohol should be avoided at least a few hours from bedtime. Going to bed with a full stomach is also a bad idea. Caffeine-free herbal drinks such as peppermint, rosehip or chamomile are fine. Hot milk contains a sleep enhancing compound that can aid sleep.

Make yourself tired and a reason for sleep. Apply your body and mind daily and get the most out of your day. When you exercise, you not only burn up harmful chemicals in your body, your body produces good ones. Working or engaging yourself mentally keeps you from boredom and your mind off worrying thoughts.

Meditation is healthy for the lungs and a great way to gain control of your breathing. Learning to breathe deeply and utilize the lungs is an excellent way of coping with panic attacks. When hyperventilation occurs in attacks, being able to manage your breath can dramatically reduce the severity of symptoms. Progressive relaxation is also beneficial to ease away muscle tension and calm the mind.

Don't let your anxiety ruin your life, seek expert guidance for coping with panic attacks. If an attack occurs, try and remember to breathe, and remember that they are merely sensations. Switch on the bedside light and focus on your breath. Let yourself naturally calm down and don't fight the sensations, rather let them pass. Keep yourself distracted if you can't get back to sleep. Before you try and sleep again, make sure you're relaxed and ready.