Ways to Prevent Sleep Paralysis!

What Is Sleep Paralysis?

The temporary inability to move before waking up or falling asleep is termed as sleep paralysis. It happens when you’re stuck between the phases of sleep. During sleep paralysis you may find yourself unable to move, speak and may feel choked. You may even experience hallucinations in that phase. Improper sleep schedule, lack of sleep, stress and genetics can be linked with the cause of sleep paralysis.

You may experience the following symptoms during sleep paralysis:

• Inability to move or speak
• Difficulty in breathing 
• Hallucinations
• Pressure in the chest
• Suffocation 
• Feeling in danger 

Suggested Read: Sleep Stages and Their Impact on the Brain and Body

How can you prevent sleep paralysis?

• Aim for 7 to 9 hours of sleep daily, sleeping for less than 6 hours can trigger sleep paralysis.
• Maintain a regular sleep routine and be consistent with the bedtime and the time of waking up.
• Avoid exercising within 4 hours of bedtime.
• Refrain from consuming heavy meals, smoking, or having alcohol or caffeine before sleep.
• Sleep in a comfortable, dark and quiet environment.
• Avoid sleeping on your back.
• Make yourself relaxed before sleeping by taking a bath, reading a book or listening to soothing music.
• Put electronic devices away at least one hour before going to bed.
• Treatment options may include medication or referral for cognitive behavioral therapy (CBT).

Suggested Read: Are You Sleeping Enough?

When is it advisable to seek help from a doctor?

 You need to visit your doctor if you are

• Experiencing frequent sleep paralysis and associated fatigue or anxiety.
• Addressing underlying conditions like insomnia or post-traumatic stress disorder.

 Though sleep paralysis isn’t serious, it can be emotionally distressing, so knowing the ways to prevent it can help manage the condition better.

Suggested Read: How Your Brain Works During Sleep