Try to go to sleep relaxed. Maybe meditate or do yoga before bed. Wind your mind down. If stressful thoughts go through your mind, write them down to deal with in the morning, Devote some time to peacefully prepare for bed.
I recommend having a quiet environment, along with a not-too-hot-or-cold environment. Also, having a small glass of water before sleeping helps. Bedtime snacks encourage nightmares, so that wouldn't help. Reading a calm book before bedtime also helps, perhaps a mystery novel, but no creepy books like Stephen King.
Honestly, you must find the source of your panic attacks. Seek the triggers and try not to let any of this occur before bed.
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May 2nd, 2015 4:50pm
Unfortunately, I don't believe that there's a way to prevent panic attack from happening at night while sleeping because you can't really control what happens when you're sleeping. However, what you're capable of doing is to control the panic attack when it happens so that it doesn't aggravate. To do so, just take a deep breath, remind yourself that you're okay. If needed, think of other relaxing or happy thoughts to distract yourself then try to go to sleep again.
This is a tough one and it sucks when your in this situation, its happened to me and it scared me, the scariest thing to ever happen. But get plenty of sleep, I've heard that can be one of the reasons and don't stress yourself.
panic attacks can easily by controlled by controlling your breath. By just taking slow deep diaphragmatic breaths you will observe the attack fading away. It can be tough though to catch hold of your breath but it isn't impossible.
If you've just been awakened by a nocturnal panic attack, the chances of your quickly falling asleep again are low. give yourself a minute to see if you can go back to sleep. but I wouldn't wait any longer than that. The longer you lie there and wonder, the more panic and frustration you'll probably experience.
So I suggest you get up and out of bed. Fully wake yourself. Splash some water on your face, have a drink of water, check on the dog, cat,things to help yourself wake up.