How to Alleviate Heart Palpitations and Anxiety During Sleep

Experiencing heart palpitations or a sense of anxiety during sleep can be unsettling. Understanding the underlying causes is essential for effective relief. In many cases, these symptoms are linked to autonomic nervous system dysfunction. When palpitations occur suddenly during rest, practicing deep breathing techniques can help stabilize the heart rate and reduce discomfort.

Managing Palpitations Caused by Nervous System Imbalance

For individuals experiencing heart irregularities due to nervous system imbalances, controlled breathing can make a significant difference. Slow, deep breaths help regulate the autonomic response, calming the body and reducing the intensity of palpitations. Creating a relaxing bedtime routine, such as reading or meditating, may also help prevent these episodes.

Addressing Heart Rhythm Disorders

Using the Valsalva Maneuver for Certain Arrhythmias

In cases where palpitations are caused by specific heart rhythm disorders like supraventricular tachycardia (SVT), a technique known as the Valsalva maneuver can be effective. This involves taking a deep breath, holding it, and then gently applying pressure in the abdominal area before releasing. This action stimulates the vagus nerve, which can slow down an abnormally fast heart rate.

Important: While this method works for some types of arrhythmias, it is not suitable for all heart conditions. Proper diagnosis from a healthcare professional is crucial to determine the exact cause of the palpitations and to establish the most appropriate treatment plan.

When to Seek Medical Help

If heart palpitations during sleep occur frequently or are accompanied by other concerning symptoms like dizziness, chest pain, or shortness of breath, it is important to consult a doctor. Early diagnosis can help identify potential heart-related issues and ensure proper management to improve sleep quality and overall health.