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Sleep paralysis is a condition where people are physically paralyzed at the onset of sleep or upon waking, but mentally awake. It is a disorientating condition that may also cause vivid and terrifying hallucinations. The feeling of total body insensitivity during sleep paralysis is often associated with other symptoms, such as sense of suffocation, decreased heart rate, feeling as though there's an evil person in the room, or a sense of being dragged around.[1] It may be associated with other sleep disorders, such as narcolepsy.[2] Fortunately, although it is not the most pleasant type of dream experience, sleep paralysis is not dangerous.[3] It's a protection mechanism that prevents us from acting out in our dreams as we sleep. After falling asleep, the brain's signal to muscles is blocked, and therefore we do not move our physical body as we dream about it.
Method 1
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Handling Sleep Paralysis
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Learn to recognize the symptoms. Sleep paralysis can affect you in many different ways. There are, however, some commonalities that people experience, including[4]:
An inability to move the trunk or limbs at the beginning of sleep or upon awakening
Brief episodes of partial or complete skeletal muscle paralysis
Visual and auditory hallucinations (people often sense an evil presence, or feel a phantom touch, or hear an unidentifiable noise in the room)
A sense of breathlessness (or chest pressure)
Choking
Inability to speak
Confusion
Helplessness
Fear
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Focus on body movement. You may find that you are able to move a part of your body (often your toes, fingers, or tongue) to force yourself to a fully waking state. [5]
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Focus on eye movement. Your ability to open your eyes and look around is generally not hindered by sleep paralysis. Some people recommend rapidly moving their eyes back and forth to break the paralyzed state.[6]
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Focus on breathing. Controlled breathing can be an excellent relaxation technique. Knowing some breathing techniques in advance may help you regain control during a sleep paralysis episode.
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Imagine yourself moving. Some people intentionally induce a sleep-paralysis state to induce what they believe to be out-of-body experiences. Imagining oneself moving effortlessly from the body may be a pleasant alternative to sleep paralysis.[7]
Method 2
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Treating the Symptoms
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Sleep regularly. Sleep paralysis is thought to happen when the sleeper enters the REM-sleep state prematurely.[8] Since this is more likely to occur when a person is sleep-deprived, maintaining a regular healthy sleep pattern and getting enough sleep can significantly reduce the likelihood of sleep paralysis episodes.[9] If you suffer from insomnia, train yourself to fall asleep more easily.
Creating a sleep schedule and making your bedroom the right environment for sleep can help.[10]
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2
Sleep on your side. About 60% of sleep paralysis episodes reportedly occur when the sleeper lies on his or her back. To break this habit, sew a pocket or pin a sock to the back of your nightshirt and insert a tennis ball or two.[11]
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3
Exercise regularly. You don't have to go to the gym. Simply introduce a low-impact exercise regimen to your day. Taking a walk in the morning, for example, is a good idea.[12]
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Eat healthy. Nothing is more important than what you put inside your body. Cut out the things that will affect your sleep, such as caffeine, alcohol, and sweets. Avoid binge drinking before bed, as this can severely impact your REM cycle.[13]
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5
Relax. Stress interrupts normal sleep cycles, which can greatly contribute to the likelihood of sleep paralysis.[14] There are many things you can do to help you calm down, such as meditating, listening to music, and playing with a pet. Decide what works best for you.
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See a doctor. When episodes occur once a week for 6 months, it's time to consult with your personal health care provider.[15]
Method 3
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Trying Preemptive Treatments
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Talk about it with your friends. It's much easier to deal with a medical condition when you know you're not the only one. You might be surprised to learn that someone you know has gone through something similar.
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Keep a log. Track the details of the experience, the time, your sleep pattern, sleeping position, mental/emotional state before and after you were paralyzed, and if you were paralyzed while falling asleep or upon waking up. This can all be useful information, especially if you decide to a see a doctor about the condition.[16]
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3
Identify the triggers. Sleep paralysis can be triggered by a variety of situations. For example, some researchers have found that it can be caused by the position you fall asleep in. These researchers recommend sleeping in any position other than your back. Alcohol is a big trigger, and can even cause multiple episodes in a single night, so keep drinking to a minimum. It can also be caused by certain sedatives or pain medication. Switching medications can eliminate the problem.[17]
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Avoid the triggers. After identifying your personal triggers, do your best to avoid them. This will significantly reduce the chances of experiencing sleep paralysis.
5
Ask your doctor about antidepressant medication. Sometimes, your doctor may prescribe an antidepressant to help you regulate your sleep cycle. If you've been having trouble getting enough quality sleep--for example, you have bipolar disorder or narcolepsy--an antidepressant may help.[18][19]
Source : wikihow.com
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