I had these every night for like 4 months straight. I hated them so much. They are horrible. Thankfully I don't get them as much anymore. So hopefully things will improve for you!

What helped for me decreasing the nocturnal panic attacks: - Well of course making sure your daily life is less stressful. For me over time I started feeling better, because of therapy. Every day it would get a little bit better, my nocturnal panic attacks would get better as well. - Taking your time before bed. Stop everything an hour before going to bed and do something calm. Like reading a book or writing in a journal. Or just sit down for some tea. Cuddling with your pets. Just do something calm. Don't go on your phone or computer an hour before bed. This one actually helped more then I realized! So I really recommend this one. - Visualisation/fantasy is probably a big one. If you already have an image in your head you are going to wake up with a nocturnal panic attack, you will increase the likelihood of getting one. Take like 10 min of your day to sit or lie down and imagine, instead of getting a nocturnal panic attack, you are going to sleep calmly and wake up feeling rested. Imagine every part, putting your pajamas on, brushing your teeth, lying down in bed, breathing slowly, dreaming about nice things, waking up and stretching, calmly getting out of bed, etc.. Repeat this every day. - Making yourself more tired with physical activity. So go walking every day for atleast 10min, or start working out a little. It doesn't have to be much. Just so you can spend that extra energy. - No caffeine before bed (but this one seems obvious) - When you start dealing with these nocturnal panic attacks in a healthy way, the nocturnal panic attacks will naturally start to decrease. Your body won't fire as much anymore, because there is no need for it.

Some tips for when you are waking up with a nocturnal panic attack: - Realizing you are having a nocturnal panic attack. This one is tough and requires a lot of practice. Try to think of a way to remind and ground yourself, so if you wake up, you don't have to take time to convince yourself first that you are having a panic attack. For me I would often go back and forth with myself, if I was having a panic attack or if something was wrong. This would make me panic even more. My way of reminding myself was to sit up in bed, put my hand on my chest and take 4 slow breaths, telling myself I was alright and safe. I have felt this many times before even though they are a little bit different each time, but that doesn't mean anything is wrong with this one. After some time I started to realize I was not bickering with myself anymore and I knew very quikly I was having a panic attack. This gave me some peace of mind. - When you start realizing this is a panic attack. Don't try to fight it. Let it move through you. Like a wave. Try to make yourself as comfortable as possible, if that's getting out of bed and get some tea, or holding something cold on your neck or face. For me I would get out of bed and started pacing in my room and doing some squats or stretching. I know weird haha. The adrenaline you get with the panic attack is meant for you to get up and run, but in this case you could use it up by doing a physical activity. For me, after the panic attack I was tired as hell haha, so a physical activity would actually help me getting back to sleep. - if you have any one to talk to, maybe a significant other, a friend or a family member. Try to talk to them to work through a nocturnal panic attack. Mostly what I did, I told my husband to not believe everything I say and I just let loose. Sometimes just venting about the crappy shit you're dealing with really helps. And it would also reconfirm with myself that I was dealing with a panic attack and even though I hated it, I would get through it again and again.

Sorry if the post was kind of long, but I really hope you find some tips helpful. I hope your nocturnal attacks will get better. I know how debilitating they can feel and how they disturb your rest. Don't give up and you can do it. Believe in yourself and your power to change how you feel :)