3 Ways To Cure Panic Attacks With High Quality Sle
When you want to cure panic attacks, one of the best things you can do is improve the quality of sleep you’re having, and here are 3 good ways to achieve that.
The first method to have better sleep is to stop all negative thoughts while you’re in bed.
A large percentage of all your worry takes place when you’re in bed, which is difficult to believe considering it’s probably the place where most people are at their most relaxed.
This problem probably affects you at night when you’re lying awake trying to sleep, during the night when you wake up, and in the morning when you’re awake but not up yet.
So the key here is to eliminate as much of this “worry in bed” time as possible. The easiest one to solve is the worry in the morning, when you’re awake but you haven’t got up yet. The simple solution here is to get up the moment you wake up!
This is a very simple idea, but it’s amazing how much anxiety this will remove from the start of your day. Getting up before your mind has a chance to remember all the things it could be anxious about will give you a better start to the day than you’ve had in a long time.
As for the times when you wake up during the night and start to worry/panic well, this one’s slightly trickier. But there are things you can do! First of all, if you’re awake longer than a few minutes and you feel your anxiety increasing, get up out of bed. Being in bed in the silence will just make any anxiety you feel seem even worse.
Another good thing to do is to have a warm shower, or simply to splash your face with cool water. Or perhaps just wander around your home for a few minutes, possibly tidying a few things away. Then just go back to bed. This approach works because it recreates a completely natural way of going to bed.
This whole appraoch has to beat lying in bed for hours on end, with nothing to do but worry. And when you eventually go back to bed, you’re far more likely to drift off to sleep without any problems.
The second sleeping mistake to eliminate to help cure your panic attacks is to allow no more constantly-changing schedules.
By sticking to the same routines and times, you’re sleeping will improve, whatever the cause of your sleeping problems.
Your own inner clock will almost immediately reset itself to the natural and healthy default if you just start going to bed and getting up at similar times each day. This will also normalise things like hormone secretion, which often depends on your sleeping cycles.
You know that feeling of being constantly “burnt-out?” That’s often because your adrenal glands are working even when they should be resting. One of the common causes of this is an irregular sleeping schedule. Getting back into a regular routine will fix this and many other problems too.
So try your best to get to sleep every night at the same time, and also get up in the mornings at the same time. Be wary not to undo your good work by sleeping in late on weekends or on days when you don’t need to be up early.
The third method to get improved sleep is to avoid all stimulants before you go to bed.
In my own case, a lot of the problems I had with my sleep were due to what I was exposing myself to in the time leading up to bedtime. I confess that I often watched fast-paced TV, listened to loud music, and played action-packed video games right up until I turned my lights out. Obviously this is a bad idea.
So the first thing to do is eliminate anything stimulating for at least an hour before you go to bed. You should also not do any exercise at all for at least a couple of hours before bed. And try to develop a new pre-bed routine a “slow-down” routine, as I like to call it.
Go out of your way to slow everything down for the last 60 minutes before heading off to bed. If you have a favourite bedtime drink, this is the time for it. If it’s hot outside, maybe drink it in the fresh air. If it’s cold outside, curl up and drink it inside. But the bottom line is, relax.
These types of suggestions might seem simple, but do you ever genuinely give yourself time in this way? Even if you do, you probably don’t do it often enough.
If you like warm baths then incorporate that into your routine. Warm baths are known to promote deep and relaxing sleep, which is exactly the kind of sleep that cures panic attacks and fights off panic generally. A warm bath will be an excellent addition to your new “calm down” hour before bed.