Why Night-time Panic & Palpitations Happen During Menopause
Fluctuations in oestrogen and progesterone during perimenopause and menopause can have a huge impact on the nervous system. These hormonal shifts can make it hypersensitive and more prone to overreacting.
At night — when your body is supposed to be resting — these changes can happen quite quickly. They may:
- Trigger palpitations and a racing heart
- Increase adrenaline and activate your stress response
- Push you into lighter sleep, so you’re not getting proper rest
- Cause a sudden dip in blood sugar
- Lead to vivid dreams, nightmares or even night terrors
Your body can become more sensitive to the “fight or flight” response. We often associate this with daytime stress, but it can just as easily happen at night.
You might feel as though your heart is about to jump out of your chest. Your breathing may become shallow and fast. Your brain can go into overdrive.
What’s happening here is that your brain thinks there is danger. It switches into high alert mode: “Something’s wrong. I need to stay awake.”
This surge can also trigger hot flushes and night-sweats. It’s often not just one symptom, but a whole collection of small changes happening at once that create these distressing night-time episodes.
What to Do in the Moment (Calm It Fast)
If you wake up and your heart is going “twenty to the dozen”, there are several simple techniques that can help.
1. Slow, Deep Breathing
One of the quickest and easiest tools is controlled breathing:
- Breathe in for four
- Hold for two
- Breathe out for six
Making the exhalation longer than the inhalation sends a powerful message to your brain and body that everything is okay. It helps switch off the stress response and encourages relaxation.
2. Ground Yourself Physically
Adding a physical sensation can help bring you back to the present moment.
- Sit up and place your feet firmly on the floor, gently pushing them down.
- Press your body into the mattress.
This grounding sensation shifts your focus away from the panic in your mind and back into your body.
3. Reassure Yourself
Gently remind yourself:
“This is a hormone-driven response. I am safe. This will pass.”
These simple thoughts can help calm your nervous system and allow you to drift back to sleep.
How to Prevent Night-time Panic and Palpitations
There are also practical steps you can take to reduce the chances of these episodes happening in the first place.
Limit Caffeine and Alcohol
Caffeine can affect your nervous system for up to eight hours after you drink it.
If you have a coffee with your evening meal at 6pm, it could still be active in your body at 2am.
Alcohol can also disrupt sleep. Although it may make you feel drowsy initially, once you’re asleep your body releases chemicals to counteract its effects — which can stimulate your nervous system and trigger wakefulness.
Have a Small Bedtime Snack
If you eat your evening meal at 6pm and don’t eat again before bed, your blood sugar can drop during the night — especially in the early hours of the morning. A sudden dip in blood sugar can activate your stress response.
Avoid sugary snacks that spike your system. Instead, opt for protein and a little healthy fat to help stabilise blood sugar. For example:
- An oatcake with nut butter
- Sliced apple with nut butter
- Avocado with a little cream cheese
- A small portion of full-fat Greek yoghurt with organic cocoa powder (This is my go-to bed-time snack)
- One or two Medjool dates (chewed well — their natural sugars are released slowly)
Watch Your Salt Intake
We often focus on sugar, but high salt intake can also stimulate the nervous system. Salty snacks in the evening — especially in front of the television — may contribute more than you realise.
Stay Hydrated — But Sensibly
Dehydration can affect the nervous system.
A small shot glass of warm water before bed can help maintain hydration without putting too much pressure on your bladder. The aim is to avoid waking in the night needing the loo.
Create a Calm Sleep Environment
Your bedroom should feel calm and soothing.
- Listen to gentle music or a calming podcast
- Avoid thrillers or anything stimulating before bed
- Stick to a consistent bedtime — even at weekends
A steady routine can make a surprising difference.
Gentle Evening Movement
A little gentle movement can help the body unwind:
- Light stretching
- Five to ten minutes of evening yoga
- A few minutes of deep breathing once you’re in bed
There are plenty of short, calming sessions available online that can easily fit into your evening routine.
Consider Calming Herbal Support
Some women find calming herbs helpful before bed, such as Passiflora (passionflower), which is traditionally used to support relaxation and sleep. Our Relax Spray Passiflora Complex contains Passiflora, together with lemon balm, and can be used just before bedtime to help support relaxation.
When Should You See Your GP?
While night-time palpitations during menopause are often hormone-related, it’s important not to ignore persistent or worrying symptoms.
Speak to your GP if:
- Palpitations are happening frequently
- They occur during the day as well as at night
- You experience dizziness
- You have chest pain
- You feel faint
Not everything is related to menopause, and it’s always sensible to rule out any underlying heart or thyroid issues for peace of mind.
Final thoughts
Night-time panic and palpitations can feel overwhelming — and incredibly frustrating. Many women go through this stage, and with the right support and small lifestyle adjustments, it usually improves.
If this is something you’ve experienced, what helped you? Sharing your story might reassure someone else who’s lying awake at 3am wondering what on earth is happening.
Other articles that may interest you:
Menopause Anxiety Hitting Hard? 8 Ways to Calm Down Fast
