That has happened to me a few times. Tonight it did well almost.. I didn't have a panic attack I just felt really anxious I don't know if it's from the bad dream I had or what
lets satrt with only water 3 houres before bedtime nothing else
ok now a hour or two before bed turn off tv go to a quiet no noise place low lights
play your farvorite relaxing mps not wild not ones that make your mind race but relaxing me instramental classical piano etc
now focus imagine the most relaxing place you know parks whatever
see that pitcher focuse nothing but that thats all you see and think
talk to your self in your head repeating i feel good i feel relaxed i feel my troubles drifting away
start saying my body is numb this is self hypnoses you focus and control your mind you train yourself how to take back control of it all
here these may help you
http://www.how-to-meditate.org/
http://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858
http://www.freemeditations.com/
http://www.the-secret-of-mindpower-and-nlp.com/how-to-do-self-hypnosis.html
http://www.theguidetohypnosis.com/how-to-do-self-hypnosis.html
give that a try and get back to me