The Role of Stress in EHS (Exploding Head Syndrome)

Exploding Head Syndrome (EHS) is a rare and strange sleep disorder in which you start hearing loud noises in
your head while awake or falling asleep. Even though EHS is usually harmless, the experience can be upsetting
and annoying, which can lead to worry and trouble sleeping. Stress is thought to play a big role in how and why
EHS symptoms show up and get worse.

Exploding Head
Syndrome is marked by sudden and vivid auditory hallucinations, such as loud explosions,
gunshots, or thunderclaps, that happen without any outside stimuli. These phantom sounds can be loud and scary,
causing instant distress and anxiety.

The Role of Stress in EHS

Stress-Induced Insomnia

The stress of daily living or more serious mental health conditions might make it difficult to fall asleep or
stay asleep. Hormones like
cortisol and adrenaline are released into the bloodstream and circulatory system when people experience stress.
Prolonged or extreme stress can disrupt the sleep-wake cycle’s delicate balance, making it difficult to wind
down and get to sleep.

Chronic stress can keep the body’s stress response system on all the time, causing a state of hyperarousal that
messes up the normal sleep-wake cycle. This can make it hard to fall asleep, wake you up often at night, and
sleep poorly.

Acute stress, such as experiencing a traumatic event or encountering a stressful situation, can trigger acute
episodes of Exploding Head Syndrome due to the heightened arousal and emotional sensitivity it induces.

Sensory perception and sensitivity

Stress can increase a person’s emotional sensitivity, making them more likely to see and understand sensory
stimuli as threatening. This increased awareness may explain why stressed people are more likely to hear the
phantom noises associated with Exploding
Head Syndrome. Stress causes a state of heightened arousal, which makes it easier to hear
these hallucinatory sounds. This makes them feel worse and adds to the distress that comes with Exploding Head
Syndrome events.

Stress can make people more sensitive to small changes in their senses, which can make them overreact to sounds
that aren’t harmful during the sleep-wake shift. Then, these sounds are changed and made louder, making it seem
like blasts or other loud noises are happening.

Exploring Differential Diagnosis

It is crucial to differentiate Exploding Head Syndrome from other sleep-related disorders that share some
similarities. The following conditions should be considered in diagnosis:

REM Sleep Behavior Disorder: Unlike EHS, it involves the absence of muscle atonia during REM sleep,
leading to physically acting out dreams.

Hypnic Jerks: These jerks are involuntary muscle twitches or movements that occur during the transition
from wakefulness to sleep. While they can startle individuals, they are distinct from the explosive auditory
hallucinations experienced in EHS.

Sleep Apnea: It is a sleep disorder characterized by episodes of interrupted breathing during sleep.
Although it can cause sleep
disruptions and lead to arousal, it does not typically involve auditory
hallucinations.

Managing Stress to Alleviate EHS Symptoms

Stress Reduction Techniques:

Deep Breathing Exercises: Deep breathing exercises promote relaxation by activating the body’s natural
relaxation response. Individuals can calm their minds and reduce stress by focusing on slow, deep
breaths.

This regular breathing pattern helps control the heart rate and turn on the body’s parasympathetic nervous
system. This makes you feel calmer and less stressed.

Meditation: Regular meditation exercise can help reduce stress, improve emotional health, and improve
sleep. Mindfulness meditation, in particular, teaches people to notice their thoughts and feelings without
judging them, which gives them a sense of calm and inner peace.

Mindfulness meditation includes:

Paying attention to the present moment.
Noticing thoughts and feelings as they come up.
Developing a non-reactive, accepting attitude.

This practice helps people let go of stressed thoughts and creates a state of relaxation that makes it easier
to sleep.

Progressive Muscle Relaxation: Methods of systematically tensing and releasing muscle areas have been
shown to reduce stress and anxiety. A person can reduce anxiety and be ready for a restful night’s sleep by
working on each body system.

Establishing a Regular Sleep Schedule:

Consistent Bedtime Routine: Setting up a regular routine before bedtime tells the body that it’s time to
wind down and get ready for sleep. Doing things that help you relax, like reading a book, taking a warm bath, or
doing gentle stretches, can make it easier to fall asleep.

Sleep Hygiene Practices: Setting up a good place to sleep is important for a good night’s rest. This
includes making sure the bed and pillows are comfy, controlling the temperature, lowering the noise level, and
blocking out light. Also, avoiding electronic devices right before bedtime helps the body make more melatonin, a
hormone that helps control sleep.

Cognitive-Behavioral Therapy (CBT):

Identifying Cognitive Distortions: Cognitive-Behavioral Therapy tries to find and change the bad ways of
thinking linked to
Exploding Head Syndrome. By challenging and re-framing these distorted thoughts, people
with the illness can lessen their anxiety and distress.

Cognitive distortions are irrational or false thoughts that lead to bad feelings and actions. By being aware of
these distortions, people can question their validity and replace them with more accurate and positive thoughts,
reducing stress’s effect on Exploding Head Syndrome.

Developing Coping Mechanisms: Individuals can learn useful strategies for dealing with stress and
anxiety through CBT. During periods of EHS, individuals can regain mental and emotional composure by employing
coping strategies such as thinking-stopping, imagery, and positive self-talk.

Thought stopping means being aware of bad or bothersome thoughts and stopping them on purpose with a mental
cue, like saying “stop” to yourself. This method helps people stop thinking negatively and focus on more
positive and calming thoughts.

Stress Management Techniques:

Regular Physical Activity: Engaging in regular physical exercise, such as aerobic activities or yoga,
promotes the release of endorphins, which are natural mood enhancers. Exercise also helps reduce stress, improve
sleep quality, and enhance overall well-being.

Engaging in aerobic exercises, such as jogging, swimming, or cycling, helps increase heartbeat rate and oxygen
flow, promoting the release of endorphins and reducing stress levels.

Hobbies and Relaxation Techniques: Engaging in hobbies and relaxation techniques that bring joy and
peace can alleviate stress. Activities such as gardening, painting, listening to calming music, or practicing
aromatherapy can provide a much-needed respite from stress and promote relaxation.

Relaxation techniques such as practicing deep breathing exercises or using aromatherapy with soothing essential
oils can evoke a sense of tranquility and help individuals unwind from stress.

Social Support: Seeking support from friends, family, or support groups can alleviate stress. Sharing
experiences, feelings, and concerns with others who understand and empathize can provide emotional reassurance,
foster a sense of belonging, and reduce the impact of stress on Exploding Head Syndrome.

Conclusion

Exploding Head Syndrome is still a mysterious sleep disorder that can keep people from sleeping and cause them
to have scary audio hallucinations. By understanding how worry affects Exploding Head Syndrome, people can use
the above mentioned techniques to lessen its effects.

To optimize your well-being and minimize the impact of EHS symptoms, exploring a range of effective strategies
is crucial. By integrating previously mentioned techniques, establishing a consistent sleep routine, cultivating
a tranquil sleep environment, seeking guidance from cognitive-behavioral therapy experts, and embracing
stress-management practices, you can significantly relieve the frequency and intensity of EHS symptoms.
Remember, a holistic approach to self-care and seeking professional support empowers you on your journey
toward better health and enhanced quality of life.

FAQs

Exploding Head Syndrome While Awake

Whether you’ve been dealing with sleep disturbances for years or recently began experiencing troubling symptoms, the sleep disorder called exploding head syndrome (EHS) can be extremely frightening and disruptive. While the cause is still largely unknown, and little medical research has been conducted on it, current theories offer some insight into what may trigger EHS episodes – find out more here.

What is exploding head syndrome?

Exploding head syndrome was initially described in 1876; however, it was not officially classified as a sleep disorder until 2005. EHS is considered parasomnia, a disruptive type of sleep disorder in the same category as sleepwalking and sleep terrors.

While it may sound like the title of a sci-fi movie, exploding head syndrome is an actual medical condition that causes loud noises in your head when falling asleep or waking up. These noises range from scary imaginary explosions to claps, bangs, roars, screeches, gunfire sounds, and more. Even if this phenomenon isn’t as widely discussed as other sleep conditions, such as narcolepsy or insomnia, many people suffer from it but don’t know its name.

Experts say, “These events occur during the wake-sleep/sleep-wake transition period and generally last less than a second. Events are often accompanied by flashes of light and patient distress, but there is no significant associated pain.”

While it sounds painful, it’s good to understand that other than disturbing sleep and perhaps causing emotional distress, the jarring noises aren’t real and do not cause physical harm to the person experiencing them or anyone nearby.

Thankfully, the prevalence of EHS is relatively low. About 10 percent of people may experience this at least once in their lifetime. However, some encounter the symptoms sporadically.

Symptoms of exploding head syndrome

While there aren’t many symptoms, the ones that occur can be frightening and confusing, especially when experiencing them for the first time.

To become diagnosed with exploding head syndrome, someone must meet all of the following criteria, according to the International Classification of Sleep Disorders.

Complaints of loud noises or sensations that mimic the effects of an explosion in the head during transition periods between sleep and wakefulness.

Feelings of intense arousal, and possibly fright, following these episodes.

No significant physical pain during or following the episodes.

Others may encounter flashes of light and twitching muscles. Overall, the experience only lasts about one second, although people might feel like it was longer. Although there are hypothesized causes, there is no single known cause for this sleep disorder.

Can exploding head syndrome occur while awake?

Simply put, no, exploding head syndrome does not occur while awake. Because these episodes happen during the transition between sleeping and waking, to many, it seems as if they experience EHS while awake. The symptoms of the sleep disorder are what rouse people to wake up, often startled and confused.

Conclusion

If you’ve ever woken up to a loud noise that seems to be coming from inside your head, you may have experienced exploding head syndrome. Although it can be frightening, especially if you’ve never experienced it before, exploding head syndrome is not harmful. If you’re experiencing sleep problems or disorders, contact the caring team at Gwinnett Sleep to help. They will work with you to find a solution so you can get the restful night’s sleep you deserve.

How to Stop Exploding Head Syndrome ?

Do you experience loud explosions in your head just as you are fading off to sleep? Are these episodes accompanied by flashes of light and intense fear? If yes, then you may have exploding head syndrome (EHS). While researchers hypothesize why this strange sleep disorder occurs, there is no simple explanation as to why about 10% of the population experience it at one point in their lives. This unexplained phenomenon can be highly distressing for those affected. But the good news is that there are steps you can take to help stop EHS from occurring and get some much-needed restful sleep.

How to know if you have exploding head syndrome

Exploding head syndrome is a type of sleep disorder that occurs suddenly, either when you are beginning to fall asleep or when you wake up in the middle of the night. This sleep disorder is characterized by hearing a loud noise or crashing sound in your head, which is not authentic or heard by anyone else. Along with the sound, EHS can also cause the patient to see flashes of light and experience muscle spasms. Unlike the name suggests, these episodes are not painful.

According to the International Classification of Sleep Disorders, the following criteria are symptoms someone must experience to be diagnosed with exploding head syndrome.

Complaints of loud noises or sensations that mimic the effects of an explosion in the head during transition periods between sleep and wakefulness.
Feelings of intense arousal, and possibly fright, following these episodes.
No significant physical pain during or following the episodes.

Fortunately, the entire episode only lasts one to two seconds, even though it can seem long to those who encounter them.

If you think you may have exploding head syndrome, please seek a diagnosis with a licensed sleep specialist; do not simply assume this is what you are experiencing. Other medical conditions have these same symptoms.

Available treatments for exploding head syndrome

As stated previously, a direct cause has not yet been connected to exploding head syndrome; however, there are a few theories researchers believe may be true, such as:

A temporary increase in the activity of your brain’s sensory neurons
Damage or dysfunction in your inner ear structures
Abnormal attention processing in your brain during the sleep-wake transition
An aura that occurs before a migraine
Side effects from suddenly stopping selective serotonin reuptake inhibitors

While the FDA has officially approved nothing, some sleep specialists prescribe a few different medications known to treat the symptoms of EHS. These are topiramate, nifedipine, amitriptyline, and clomipramine, which are all used to treat other conditions.

ConclusionAs an alternative or in addition to medication, people with EHS can do some things at home to help stop the disorder. Practice de-stressing techniques such as yoga, meditation, baths, or reading before bed. Keeping good sleep habits may also help reduce or stop the symptoms.

Ultimately, speaking to a sleep specialist before attempting any at-home remedy is wise. Be 100% sure EHS is what is going on and not something else more dire.

Conclusion

Exploding head syndrome may not have one specific cause, but that doesn’t mean there aren’t any possible treatments to try to stop it from happening. If you regularly experience EHS or have only had it a few times and are worried, the best option is to consult a sleep specialist who can help you create a treatment plan. At Gwinnett Sleep, our specialists are dedicated to helping our patients get the rest they need and deserve. Contact us today to learn more about how we can help you treat your sleep disorder.