Sleep paralysis is a sleep disorder that can be disorienting and often times frightening. It typically occurs when an individual wakes up and is unable to move or talk as if they are frozen in place. Sleep paralysis often comes with vivid and terrifying hallucinations. While scary, it is usually non-threatening and understanding how to manage this disorder can help lessen episodes.
Sleep paralysis is believed to be the result of the brain being unable to properly transition from one sleep stage to another. When the brain is unable to make this transition correctly it can cause the individual to be prevented from moving or speaking resulting in a state of paralysis.
Since sleep paralysis is the result of the brain not transitioning correctly, a lack of restful sleep can be a contributing factor to having episodes of paralysis. Stress, sleep deprivation, and a disruption in normal sleep cycles can lead to an increased risk of developing this disorder.
How to Manage Sleep Paralysis
Before attempting to manage sleep paralysis, it is important to understand the underlying cause of the disorder in order to think of solutions that are tailored to your particular situation. Consulting your doctor can help you start the management process.
One popular technique is to focus your attention on one specific movement. This could be anything from blinking or clenching a finger, to attempting to move an arm or leg. Moving one part of your body can help to ‘wake up’ the rest which can allow you to escape the paralysis.
Try to Stay Calm
It is not uncommon to feel panicked during episodes of paralysis. Be mindful to take deep, slow breaths, and try to remain as calm as possible. Visualize pleasant things, practice a meditation technique, or imagine a relaxing place. Learning to stay calm during an episode may help break the paralysis more quickly.
Additional Strategies
In addition to focusing attention on one part of your body and staying calm, here are some other tactics to try during episodes of sleep paralysis:
- Speaking out loud
- Tensing other muscles
- Repositioning your body in the bed or simply trying to move
- Telling yourself that the paralysis will pass
- Medication or exercise
Conclusion
In conclusion, understanding and managing sleep paralysis can help reduce the number of episodes experienced. It’s important to speak to a doctor who can provide guidance and help form a plan of action that works best for you.