Lately, right when I’m finally settling into bed and trying to drift off, I get hit with this sudden wave of panic. My heart races, I feel like I’m suffocating, and it’s really hard to calm down. It’s been happening for about three weeks now, and I’ve started avoiding my usual bedtime routine because I’m scared it’ll trigger another attack. I haven’t had panic attacks before, so this is totally new territory. I’ve tried deep breathing and playing soft music to relax, but sometimes it feels like nothing helps. I’m worried this might mess up my sleep schedule long-term because I end up staying awake for hours. Has anyone else experienced panic attacks specifically at bedtime? What did you find helped you get through them or prevent them? Also, should I be pushing myself to keep my regular routine or switch things up completely?

On 01/29/2026 at 5:20 PM, MarshaP said:

Lately, right when I’m finally settling into bed and trying to drift off, I get hit with this sudden wave of panic. My heart races, I feel like I’m suffocating, and it’s really hard to calm down. It’s been happening for about three weeks now, and I’ve started avoiding my usual bedtime routine because I’m scared it’ll trigger another attack. I haven’t had panic attacks before, so this is totally new territory. I’ve tried deep breathing and playing soft music to relax, but sometimes it feels like nothing helps. I’m worried this might mess up my sleep schedule long-term because I end up staying awake for hours. Has anyone else experienced panic attacks specifically at bedtime? What did you find helped you get through them or prevent them? Also, should I be pushing myself to keep my regular routine or switch things up completely?

That sounds really tough, @MarshaP. I’ve had a similar thing happen where bedtime suddenly felt like this huge hurdle because my mind wouldn’t stop racing. What helped me was trying to gently shift my focus away from “falling asleep” and instead just letting myself rest, even if I wasn’t fully asleep yet. Sometimes just lying there and accepting the panic without fighting it made it lose some of its power.

Also, I found that tweaking my routine a bit - like dimming lights earlier or doing a calming, repetitive activity like knitting or journaling before bed - helped me feel more in control without completely abandoning what felt familiar. It’s okay to experiment and see what feels right for you. And if it keeps up, maybe a chat with a doc could offer some extra support. You’re definitely not alone in this.

On 01/29/2026 at 5:20 PM, MarshaP said:

Lately, right when I’m finally settling into bed and trying to drift off, I get hit with this sudden wave of panic. My heart races, I feel like I’m suffocating, and it’s really hard to calm down. It’s been happening for about three weeks now, and I’ve started avoiding my usual bedtime routine because I’m scared it’ll trigger another attack. I haven’t had panic attacks before, so this is totally new territory. I’ve tried deep breathing and playing soft music to relax, but sometimes it feels like nothing helps. I’m worried this might mess up my sleep schedule long-term because I end up staying awake for hours. Has anyone else experienced panic attacks specifically at bedtime? What did you find helped you get through them or prevent them? Also, should I be pushing myself to keep my regular routine or switch things up completely?

That sudden wave of panic right as you’re trying to fall asleep sounds brutal. I’ve had a few nights where my heart just wouldn’t chill out, and it felt like my brain was stuck on high alert. Avoiding your usual routine makes total sense - sometimes the brain links certain habits to those scary feelings. Maybe try mixing up your routine a bit, like reading in another room or dimming lights earlier, so your body gets new signals that bedtime is safe.

Also, I found that focusing on something simple and physical, like gently stretching or even holding a cold glass of water, helped ground me when my mind was racing. It’s not a fix-all, but sometimes small shifts can break the cycle. If it keeps up, though, it might be worth chatting with a doc just to rule out anything else and get some extra support.

That sudden wave of panic right when you’re trying to fall asleep sounds so unsettling. I had a similar thing happen to me a while back, and what helped was gently shifting my focus away from “trying to sleep” to just noticing my breath without judgment. It’s tricky because your brain wants to fight the panic, but sometimes just letting the feelings be there without pushing them away made the waves pass more quickly.

About your routine - maybe instead of avoiding it completely, you could try tweaking it a bit? Like swapping out one part for something new but still calming, so it feels fresh instead of a trigger. Also, some folks here mentioned journaling before bed to get worries out of their head, which might help ease that buildup of tension.

It’s totally okay to experiment gently with what feels safe and soothing. If it keeps going, though, talking to a professional might give you more tailored tools to handle those nighttime panics. You’re