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Have you experienced not being able to move or speak despite your brain being awake? This is called sleep paralysis. If you want to find out how to stop sleep paralysis from happening, keep on reading!
What Is Sleep Paralysis?
Most of us may experience sleep paralysis at least once in our lives. Sleep paralysis is the sensation of feeling awake but not being able to move or sleep. It occurs in the middle of the alternate process of being awake and falling asleep.
You may not be able to move or speak, and it may even be accompanied by loud noises, suffocation, and soul out.
The length of time might vary from tens of seconds to several minutes. Some people will feel pressure or even suffocation. It may occur simultaneously with other sleep disorder symptoms.
Why Does Sleep Paralysis Happen?
Let’s take pre-waking sleep paralysis as an example.
As shown in the figure below, there are levels of sleep depth during normal sleep, generally divided into 4 depths. Stage 1 refers to the lightest sleep level while stage 4 represents the deepest level.
As the figure suggests, part of light sleep 1 and 2 is in the rapid eye movement period (REM), and the rest of the stages of sleep lie in the non-rapid eye movement period (NREM). If you enter into the last REM, you will wake up at the end of it.
During the NREM period, the body is relaxed, and all parts of the body repair themselves.
During the REM period, most dreams may occur at this time while other parts of the body are still relaxed. The muscles are in the “off” state. If you wake up before the end of the muscle closure period, or the muscle closure period is delayed after waking up, you will find that you cannot move or speak.
What’s The Cause Of Sleep Paralysis?
There are various factors that can be the cause of sleep paralysis including:
- Lack of Sleep: Irregular sleep schedule, staying up late, and experiencing jet lag can contribute to sleep paralysis.
- Sleeping Position: A 2002 study revealed that 58% of respondents 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 appears to be a common factor associated with sleep paralysis.
- Medication: Certain medications may trigger sleep paralysis as a side effect.
- Alcohol Consumption: Drinking alcohol has been linked to an increased likelihood of experiencing sleep paralysis.
- Sleep Interruption: Experimentally interrupting sleep, particularly during REM (rapid eye movement) sleep, can lead to the occurrence of sleep paralysis. Subjects who experienced frequent awakenings during REM sleep reported instances of sleep paralysis, suggesting a potential correlation.
- Sleep Disorders: Conditions such as narcolepsy and sleep apnea syndrome can contribute to 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 associated with sleep paralysis, emphasizing the psychological aspect of this phenomenon.
- Traumatic Events: Individuals with panic disorder and post-traumatic stress disorder (PTSD) are more susceptible to experiencing sleep paralysis, highlighting the impact of traumatic events on sleep-related conditions.
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Symptoms Of Sleep Paralysis
Sleep paralysis is a phenomenon where an individual, either at the onset of sleep or upon waking, finds themselves unable to move or speak. During these episodes, which typically last a few seconds to several minutes, the person is conscious and aware of their surroundings but experiences an inability to control muscles.
Common symptoms include:
- Feeling of pressure or a sense of choking
- Hallucinations
- A heightened state of fear or panic
- Feeling a sensation of ominous presence in the room, or a sleep paralysis demon.
Sleep paralysis is often linked to sleep disorders like narcolepsy, disrupted sleep schedules, or significant stress and can occur in otherwise healthy individuals.
Types of Sleep Paralysis
There are two types of sleep paralysis which are:
- Isolated sleep paralysis: It is when sleep paralysis appears without any signs of narcolepsy or other sleep disorders. For some individuals, they may experience recurrent isolated sleep paralysis (RISP).
- Recurrent sleep paralysis: This involves multiple sleep paralysis episodes over time. It is usually associated with narcolepsy.
How To Stop Sleep Paralysis?
Most people do not need medical treatment for it. Here are some ways that you can try to stop sleep paralysis from occurring:
- Improve your sleeping habits, ensure 6-8 hours of sleep a day, avoid coffee at night, and change your sleeping position to lying on your side.
- Take antidepressants as prescribed by your doctor to normalize your sleep cycle.
- If it causes psychological problems, you need to consult a psychologist.
- Treat other sleep disorders, such as narcolepsy and leg cramps.
- Avoid compressing the heart, such as avoid putting your hands on your chest, or quilts that are too thick pressing your chest.
How To Treat Sleep Paralysis?
Treatment for sleep paralysis often involves addressing underlying conditions or factors that may contribute to its occurrence. This can include maintaining a regular sleep schedule, creating a comfortable sleep environment, and managing stress levels. In some 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 also important for individuals experiencing sleep paralysis to avoid sleep deprivation, as it can exacerbate the condition. If episodes are frequent or severe, it is advisable to consult a healthcare provider for a tailored treatment plan. Regular monitoring and adjustments to lifestyle habits can play a significant role in reducing the frequency and severity of sleep paralysis episodes.
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Methods To Get Rid Of Sleep Paralysis To Try Carefully
There are several ways to stop sleep paralysis:
- Don’t Resist and Let it Be:
- If experiencing sleep paralysis, try not to resist the sensation. Allow it to pass, and if there is pressure on the chest, follow the pressure without panicking.
- Movement Techniques:
- Twist your fingers or toes.
- Twist your tongue.
- Rapidly roll your eyes.
- Twist as many facial muscles as possible, incorporating actions like laughing or making funny faces.
- Breathing Techniques:
- Hold your breath momentarily.
- Take a deep breath and inhale as much air as possible. Controlled breathing can help regulate your physiological responses.
- Mental Distraction:
- Imagine a safe place or picture someone you love. Focusing on positive thoughts can redirect your attention and alleviate anxiety.
- Non-Verbal Communication:
- If possible, ask for assistance from someone nearby by softly saying “Help me” without shouting. Altering your breathing pattern or coughing can also signal others to wake you.
- Maintain Regular Sleep Patterns:
- For those frequently troubled by sleep paralysis, especially individuals who travel frequently or work overtime, prioritize regular sleep patterns to improve sleep quality and prevent episodes.
- Emphasize Sleep Quality:
- Prioritize restful sleep by creating a comfortable sleep environment and practicing good sleep hygiene techniques.
- Seek Professional Guidance:
- Consider consulting with a healthcare professional or sleep specialist for advice on sleep medicine or talk therapy if sleep paralysis is causing physical or emotional distress.
- Keep a Sleep Diary:
- Maintain a sleep diary to track patterns and identify potential triggers for sleep paralysis, helping in prevention strategies.
Final Thoughts
If you or your friends are often troubled by sleep paralysis and curious about how to stop sleep paralysis (especially those who travel frequently or work overtime), try to keep regular sleep as much as possible, which will help you relieve symptoms. If it happens again, don’t be too anxious. The body is healthy, and it just has some problems with sleep.
