You may want to try a meditation app that has sleep meditations, which can mindfully guide you back to sleep. Instead of letting your mind spin out of control, you can mindfully focus on the present moment without worrying about things that just happened or haven’t happened yet. Like a fly on the wall, just observe,” says HoganBruen. “Do a body scan from head to toe to notice and feel sensations and thoughts, but without deeming them troubling. Mindfulness is a technique where you’re aware of what is presently happening in your body and mind without any judgment. “Now is the time to sleep, and tomorrow is the time to address any pressing issues.”.“This is my body’s hardwired reaction to stress, but just like a faulty or very sensitive smoke detector, the alarm going off doesn’t necessarily signal any true danger or emergency.”.“Panic is uncomfortable but not dangerous.”.Kathy HoganBruen, clinical psychologist and founder of District Anxiety Center, suggests the following mantras: When nighttime panic arises, you could try saying mantras to help calm down so you can go back to sleep.ĭr. Practice mantrasĪ mantra is a helpful saying you use to affirm yourself when needed. There are actually several things you can do to help manage your anxiety before and in the moment, so you can get back to sleep. One of the most stressful things about nighttime panic is that you just don’t know when it’s going to happen, so you feel like you can’t prepare. Panic attacks and anxiety - whether during the day or at night - can feel frightening, but they’re not dangerous. Though panic attacks during your waking hours can develop quickly, they usually don’t jolt you awake in a second like the ones during sleep. Authors from a 2013 study noted that 18% to 45% of people with panic disorder had nocturnal panic attacks. Panic disorder is an anxiety disorder that’s characterized by repeated panic attacks and a fear of having them. If your nighttime jerking or jolting is accompanied by feelings of distress, there may be more at play. There’s a good chance these “jerks” or “twitches” have happened to you, and you may not have known it! More than hypnic jerks However, sometimes these spasms may be strong enough to startle you or jolt you awake.Ī 2016 study found that hypnic jerks are “highly sporadic and affect all ages and both sexes with prevalence between 60% and 70% in the general population.” These twitches or “ hypnic jerks” are pretty common, often mild, and even unnoticeable. They usually occur during the transitions between your sleep-wake cycle. Hypnic jerks are involuntary muscle contractions that some people experience as they’re falling asleep. Jolting awake from sleep anxiety or hypnic jerks?
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