Have you heard that not getting enough sleep will cause numerous health effects apart from making you tired? It can send your mind into overdrive and also trigger panic attacks eventually you will feel terrified and out of control. You may think that how sleepless nights are responsible for anxiety, further this blog will drive you through this.
What happens when you don’t get sufficient sleep?
Whenever you fail to get a night of proper sleep, your body takes a serious hit and will impact negatively your health like you will feel sluggish, irritable, and unfocused. But the sleep deprivation effects will go beyond physical exhaustion. Primarily it affects your brain’s ability to process emotions, and you will feel anxious and overwhelmed.
What are panic attacks?
A panic attack is nothing but intense fear waves that can develop from nowhere. When your heart race begins and causes shortness of breath, you will feel like disconnected from reality. This is one of the terrifying conditions and there are several types of panic attacks, also the triggers vary from person to person, but the common factors are stress and anxiety.
What’s the link between sleep deprivation and panic attacks?
There’s a lot of evidence that sleep deprivation can be a major trigger for panic attacks. Whenever you are experiencing sleep deprivation, your body will be more sensitive to stress, and your brain will struggle to regulate emotions properly. This is when the panic attacks come into the frame. Notably, sleep deprivation ruins your emotional balance, making it harder to manage stress and anxiety. At times you will also feel depressed, in such cases visit the depression doctor in Coimbatore to overcome your condition.
How does sleep regulate emotions?
Sleep plays a pivotal role in how we process and regulate our emotions, it’s like a rest button for your brain. When not getting enough sleep your emotional stability will get shattered, and even small stressors will feel like huge threats.
Also, you need to understand that, not just sleepless nights lead to panic attacks, but anxiety about not sleeping will wake you up all night. Simply, it is one of a vicious cycle, the more anxious you are, the harder it is to fall asleep. The harder it is to sleep, the more anxious you become. The only way to prevent yourself from panic attacks is to break this cycle.
Why sleep-deprived people are more prone to panic attacks?
Whenever you are sleep-deprived, your body becomes hypersensitive to stress. Even minor inconveniences will feel overwhelming, and your brain goes into overdrive trying to manage everything. During this hectic condition, your body’s fight or flight response will come in, making you more vulnerable to panic attacks.
Likewise, certain factors will increase your chances of experiencing panic attacks due to sleep deprivation.
- Academic pressure or work pressures
- Pre-existing anxiety or mental health conditions
- Lifestyle choices and poor sleep
Further, to prevent sleep loss from triggering panic attack, start prioritizing sleep hygiene:
- Follow a sleep schedule
- Avoid consuming caffeine or heavy meals before going to sleep
- Develop a calming bedtime routine
What should I do when experiencing panic attacks due to sleep deprivation?
If you feel like you are experiencing panic attacks due to sleep deprivation, follow these easy and simple steps:
- Concentrate on your breathing: Deep, slow breaths will help you in calming your nervous system.
- Ground yourself: Concentrate on the things happening around you to bring yourself to normal.
- Seek medical help: In case, you experience frequent panic attacks, consider consulting a therapist or doctor for further guidance.
How much sleep do you need?
Simply, sleep needs differ from person to person, also there are some general recommendations:
- Adults: An average adult should sleep for at least 7 to 9 hours per night.
- Teens: Also, teenagers should sleep at least 8 to 10 hours per night.
- Kids: When compared with adults and teens, kids need more sleep like 9 to 12 hours per night.
Also, the signs of chronic sleep deprivation include difficulty concentrating, irritability, and mood swings.
What’s the role of professional treatment?
In case, your problems of lack of sleep and panic attacks persist, it is crucial to seek professional treatment. Cognitive behavioral therapy (CBT), medications, or holistic approaches can assist you in managing symptoms and enhance your overall well-being.
You need to understand that, sleep is not a luxury, it’s a crucial thing for keeping your mind and body in balance. Just by prioritizing your sleep, you can potentially reduce your risk of panic attacks and improve your overall quality of life. If you feel like these methods are not assisting you, consider getting a psychiatrist treatment in Coimbatore to overcome your panic attacks and get a night full of sleep.
How to sleep after a panic attack?
After experiencing panic attacks, you should concentrate on calming your mind and body before trying to sleep. Start by concentrating on deep, slow breathing to help regulate your heart rhythm and ease anxiety. Engage yourself in calming activities like listening to soothing music, practicing mindfulness, or light stretching exercises.
Further, you can also try to create a peaceful environment by dimming the lights in your room and maintaining your bedroom cool. As we mentioned above, try to avoid consuming caffeine and reduce your screen time, because it will overstimulate your brain. If you feel like your anxiety persists, try to follow techniques like journaling your thoughts or using relaxation techniques like progressive muscle relaxation to sleep peacefully.
Bottom line:
In conclusion, we can say that insufficient sleep can cause panic attacks by heightening stress and impairing your brain’s ability to manage emotions. Fortunately, you can manage this condition by prioritizing your sleep, managing stress, and seeking medical help when required. You can significantly reduce your risk of experiencing panic attacks.
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