Strategies to Overcome Sleep Paralysis in Five Steps:
Have you ever found yourself wide awake, but unable to move or speak? This unsettling experience is known as sleep paralysis. Intrigued to know how to keep this spooky occurrence at bay? Keep reading!
What Is Sleep Paralysis?
Sleep paralysis happens when you're conscious but can't control your muscles during the transition between being awake and asleep. This typically takes place in the middle of this sleep-wake cycle.
You might find yourself immobile, with accompanyed loud noises, suffocation, and terrifying visions. The duration varies, from a few seconds to several minutes. Some may even feel pressure or suffocation. It might co-occur with other sleep disorder symptoms.
Why Does Sleep Paralysis Happen?
Let's delve into pre-waking sleep paralysis as an example.
As you can see in the diagram below, there are levels of sleep depth during normal sleep, generally divided into 4 depths. Level 1 refers to the lightest sleep level, while level 4 represents the deepest.
During the non-rapid eye movement (NREM) period, the body is relaxed, and all parts of the body repair themselves. During the rapid eye movement (REM) period, most dreams occur, while the rest of the body is still relaxed. The muscles are in the "off" state. If you wake up before the end of the muscle closure period or if the muscle closure period is delayed after waking up, you will find that you cannot move or speak.
Sleep Paralysis Causes
Several factors can contribute to sleep paralysis:
- Irregular Sleep Schedule: Having an irregular sleep schedule, staying up late, and experiencing jet lag can lead to sleep paralysis.
- Sleeping Position: Research shows that 58% of people experiencing sleep paralysis were lying on their backs, with only 8% lying on their stomachs and 17% sleeping on their sides. Sleeping on the back seems to be a common factor associated with sleep paralysis.
- Medication: Certain medications might trigger sleep paralysis as a side effect.
- Alcohol Consumption: Drinking alcohol can increase the likelihood of experiencing sleep paralysis.
- Sleep Interruptions: Experimentally interrupting sleep, particularly during REM sleep, can result in sleep paralysis. Those who experience frequent awakenings during REM sleep have reported instances of sleep paralysis, indicating a potential link.
- Sleep Disorders: Conditions such as narcolepsy and sleep apnea syndrome can cause sleep paralysis. If symptoms like drowsiness, sleep paralysis, and hallucinations occur before bedtime during the day, it may indicate narcolepsy.
- Mental Health Factors: Anxiety disorders and depression have been closely linked to sleep paralysis, emphasizing the psychological aspect of this condition.
- Traumatic Events: Individuals with panic disorder and post-traumatic stress disorder (PTSD) are more likely to experience sleep paralysis, highlighting the impact of traumatic events on sleep-related conditions.
Sleep Paralysis Symptoms
Sleep paralysis is characterized by an individual, either at the onset of sleep or upon waking, being unable to move or speak. These episodes usually last a few seconds to several minutes, during which the person is conscious and aware of their surroundings.
Typical symptoms include:
- Feeling of pressure or choking
- Terrifying hallucinations
- Elevated state of fear or panic
- Perception of an ominous presence in the room, or a so-called "sleep paralysis demon."
Sleep paralysis is frequently associated with sleep disorders, disrupted sleep schedules, or significant stress, and can occur in otherwise healthy individuals.
Types of Sleep Paralysis
Sleep paralysis can be categorized into two types:
- Isolated Sleep Paralysis: It occurs without any signs of narcolepsy or other sleep disorders. Some people may experience recurrent isolated sleep paralysis.
- Recurrent Sleep Paralysis: This involves multiple sleep paralysis episodes over time and is usually associated with narcolepsy.
How To Stop Sleep Paralysis?
In most cases, medical treatment isn't necessary. Below are some steps to help prevent sleep paralysis:
- Improve your sleeping habits: Ensure 6-8 hours of sleep per day, avoid caffeine at night, and modify your sleeping position to sleeping on your side.
- Take prescribed antidepressants to normalize your sleep cycle.
- If it results in psychological problems, consult a psychologist.
- Treat other sleep disorders, such as narcolepsy and leg cramps.
- Avoid heart compression, such as avoiding placing your hands on your chest or using thick quilts that press your chest.
How To Treat Sleep Paralysis?
Treating sleep paralysis often involves addressing underlying conditions or factors. This can include maintaining a regular sleep pattern, creating a comfortable sleep environment, and managing stress levels. In severe cases, counseling or therapy may be recommended to help with anxiety or stress that could be triggering episodes.
For individuals with associated conditions like narcolepsy, specific medical treatments might be necessary. It's crucial for people experiencing sleep paralysis to avoid sleep deprivation, as it can exacerbate the condition. If episodes are frequent or severe, seek medical advice for a personalized treatment plan. Regular adjustments to lifestyle habits can play a significant role in reducing frequencies and severities of sleep paralysis episodes.
Bonus Tips:
| Technique | Description ||----------------------|--------------------------------------------------------------------------------------------------------------------------------------------------------------------------------------|| Don’t Resist and Let it Be || Movement Techniques | Focus on twisting your fingers, toes, tongue, or rolling your eyes to regain movement. || Breathing Techniques | Hold your breath momentarily or take deep breaths to help calm your responses. || Mental Distraction | Imagine a peaceful place or someone you love to minimize fear and alleviate anxiety. || Non-Verbal Communication | If someone is with you, softly say "Help me" without shouting. Alternatively, changing your breathing pattern or coughing can also signal others to wake you. || Keep a Sleep Diary | Maintain a sleep diary to identify potential triggers and create an effective prevention strategy. || Seek Professional Guidance | Consult a healthcare professional or sleep specialist for guidance on sleep medicine or talk therapy if sleep paralysis is causing distress. |
- Maintaining a regular sleep schedule, avoiding caffeine at night, and modifying your sleeping position to sleeping on your side can help prevent sleep paralysis episodes.
- Sleep disorders such as narcolepsy and sleep apnea syndrome, mental health factors like anxiety disorders and depression, and traumatic events can all contribute to an increased risk of sleep paralysis.
- Sleep paralysis symptoms include being unable to move or speak, feeling of pressure or choking, terrifying hallucinations, and elevated state of fear or panic.
- Improving sleep hygiene through science-based practices like creating a comfortable sleep environment and managing stress levels can help treat sleep paralysis, with severe cases potentially requiring counseling or therapy.
