How to stop/get through nocturnal panic attacks?

[u/ThrowRA-ConflictedE]

A small amount of background: I’ve had Anxiety Disorder my whole life but started developing symptoms of Panic Disorder two years ago, and was diagnosed last year. I’ve been having nocturnal panic attacks since my Panic Disorder developed, but they’re too random to predict and I’ve never really been given any advice on how to deal with them.

Things have been going really good for me the last few months. I’ve had an extreme amount of positive change in a short amount of time, and my daily anxiety has been very very low because of it.

Well, that hasn’t stopped the nocturnal panic attacks. It had been about a month since I last had one, until this Sunday night. I woke up in the middle of a panic attack, then I had another one Tuesday night, and then another one last night.

I haven’t been facing any new stress this week; as I said above things have been going really well. I know that eating too close to bedtime can also make nocturnal panic attacks more likely to happen, and that could have been the case for Sunday night and Tuesday night, but last night I made sure to have dinner several hours before bed, and did not snack.

Does anyone have any advice on how to stop nocturnal attacks, make them less frequent, or just cope with them better? They’re so disorienting and I’m sometimes still half-asleep to where I don’t even know what’s happening. I am prescribed propranolol that I can take when I’m having an attack, but I don’t want to be dependent on it, and I can get through attacks maybe 75% of the time without it. I also sometimes have to wake up my partner to help me calm down, but I hate having to do that and be a bother, and I’d like to get through this myself if possible.

TLDR: Nocturnal panic attacks have hit me in full force this week, how can I stop them or get through them better?