Panic attacks after waking up from deep sleep

[Tulip2478]

Hi everybody. Was just wondering if anybody experienced this or had any advice. I have had depression and anxiety for most of my life. Since the birth of my last baby a year ago my panic attacks have been getting worse- I feel like I'm dying! I have noticed a pattern of them getting worse after a wake up from a deep sleep, especially if I have only been sleep for an hour or so. I am woken up constantly throughout the night with the children, but feel so much more anxious during the night. I'm at a loss and don't know what to do. I feel I am unable to cope with being a mother and am terrified of when the next attack will happen. Has anybody experienced anything similar?

Thanks in advance

I don't have that, but I get panicky if I have been awake for too long. I think it's completely chemical, cortisol spikes maybe

I had this and beta blockers helped.

Yup, spot on. Knowing it's nothing wrong with you but simply a chemical jolt that's designed to get you up and functional may well help.

I had this type of feeling but it was actually high blood pressure. BP tablets have helped me sleep through without waking several times with that panicky sensation. I also have more energy through the day. I hope you can get some relief.

Thanks for wll your replies. My BP is normal during the day anyway, but my fear is that it's something physically very wrong with me. It doesn't happen as soon as I wake up though, but rather 5 minutes after iv woke up. I feel tired and shake and then I think something is wrong with my heart etc. And this makes the anxiety symptoms worse. I haven't been feeling great in myself recently though anyway and have a lot going on at home.

I had a low heart rate and its still low now and then so iv been told I can't take them which is unfortunate. Although my heart does race when I'm anxious!

Could you elaborate on this more please?

@Tulip2478 I get the same thing though they don't turn into full panic attacks. The jolt awake seems to send a surge of adrenaline through me and my heart starts pounding/racing like crazy. Sometimes this can escalate to panic/feelings of doom. It can be very hard to settle again.

No real advice for you, just solidarity. It seems to be a physiological response but maybe more common in those of us prone to anxiety.

If you can't use beta blockers, some suggestions would be: exercise, medication, meditation, mindfulness, magnesium, cut out caffeine, CBT. I hope you find a solution.

OK, so your mind fears there's something wrong with you so it automatically fires up the fight or flight response which floods your body with adrenalin which makes your heart beat faster, breathe quicker, etc. This then informs your mind that there's something strange going on in your body and therefore there really is something to worry about. The classic anxiety cycle.

This video explains the completely natural physical reaction to stress;

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And this explains why anxiety is also natural and how to stop being anxious about it;

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I've read, that there is an intense cortisol spike 5 minutes before we wake up- that's what wakes you up. And I think as well, that our dreaming is most intense during this time. I've remembered now that years ago, I used to be really moody when I woke up, either really upset or really angry

I'm having it now, from staying awake all night. It's horrible

Listening to relaxing sounds, such as a gentle fireplace, can be helpful in calming the mind after a panic attack upon waking from deep sleep. Here's the link to relaxing fireplace sounds that might help you find some peace: .
If you're experiencing panic attacks after waking up, it might also be helpful to practice deep breathing exercises, grounding techniques, or even speak with a healthcare professional if it becomes a recurring issue.

@johann12 I'm sorry you are feeling that way. I hope the feeling doesn't last long.

That's exactly how it feels for me. Particularly when it's me waking up after a short sleep. Like you said it feels more physiological than psychological, which is why I worry there is something wrong with me that exacerbates the symptoms even more.

Thanks. I ended up taking a sleeping pill to calm me down, which is crazy because I need to be awake, but I don't have anything else. At least I feel ok now

LolaJ87
You have described exactly my symptoms. The racing heart leading to panic and the horrendous feeling of doom. I'm not sure which of those three is the worst, I'm leaning towards the feeling of doom though. I have found getting up and having a cup of tea is the best for me, once I'm on the move it seems to dissipate those feelings.

I wonder if the waking up with a racing heart and a feeling of doom might be linked to sleep paralysis? I get partial sleep paralysis (in that I don't wake unable to move, but I do sometimes wake in a half-dream state convinced that whatever I'm dreaming is real and with that 'doom' feeling). All I can do when it happens is walk about until I'm properly awake, telling myself that it's just sudden waking that's making it happen.

@Tulip2478 @Theoldcuriosityshop sorry you can both relate so well. It is a horrible feeling! There's nothing wrong physically, maybe we are all just a bit more sensitive to the rush of adrenaline than others are. I don't know about either of you but I go through periods where it happens lots and then at times it's not really a thing.

I felt massive guilt when my son was a baby because I often dreaded waking to his cries, even though I didn't mind being up with him or cuddling him.

@Vroomfondleswaistcoat I've never had sleep paralysis but that sounds awful.

I do feel moving around helps. Sometimes the feeling is too overwhelming though. Last night I was pouring with sweat I could not control that awful feeling of doom!

Thanks for the replies. It's nice to you know that many people experience the same especially when they suddenly wake up! Although I hope we will all feel better eventually!

@LolaJ87 I know what you mean with the guilt. I have to wakeup to breastfeed my baby but if its one of the other children I darent stand up because I know it will trigger an attack!

@Vroomfondleswaistcoat I'm not sure if mine is paralysis. I wonder say so. That's a good tip though, to keep telling myself I feel this way just because I have suddenly woken up.

I would get your iron levels/ferritin checked. I had this and it turned out my ferritin was “normal” but just on the cusp for NHS levels. It should be 100, mine was 12 but NHS will say anything over 11 is acceptable.

Using Fireplace Sounds for Better Sleep and Relaxation

Are you getting enough sleep OP? I think young mothers become hyper vigilant caring for their babies and having to get up at all hours. It sounds like you need to prioritize getting a good night's sleep and also taking extra good care of yourself. See your gp, take iron and vitamin supplements, get some exercise outside and eat well. And get help from your dp and family if possible. Good luck.

Thank you. No I'm not getting a great sleep but haven't had a good sleep for a while, I still wake up several times during the night for the baby. I also have to get up early for work. I do think it makes you hypervigilant like you say and anxious when you are overtired. I have actually just started to take vitamin D but forget sometimes.