Sleep paralysis can be a gateway to other phenomena, such as out-of-body experiences and lucid dreams. Essentially, it is the feeling of being conscious but unable to make any movement. It occurs when the different stages of sleep do not follow each other regularly and can be accompanied by hallucinations. There are two types of sleep paralysis: hypnopompic paralysis occurs when you return to consciousness before your body is out of REM sleep (Rapid Eye Movement); hypnagogic paralysis can occur instead when you regain consciousness while you are falling asleep. Either way, it can be a dramatic and frightening experience, so think carefully before attempting to induce it spontaneously even just once.
Steps
Method 1 of 2: Try to Induce Paralysis by Breaking Sleep
Step 1. Adopt an irregular sleep cycle
Research has shown that, in addition to the potential genetic influence, there is a connection between an irregular sleep pattern and the likelihood of experiencing sleep paralysis. People who work with variable shifts usually have unusual and uneven sleep patterns, so they are more prone to experience sleep paralysis. In general, it is a more common phenomenon among those who sleep little and have a lack of sleep
- Remember that an adult needs about 6-9 hours of sleep per night. Frequently trying to sleep less than you should is not healthy.
- Chronic sleep deprivation can increase the risk of serious illnesses, such as diabetes, heart disease and obesity. Additionally, you may find it difficult to complete any activity that requires concentration, and your poor level of clarity may put you at an increased risk of accidents.
Step 2. Break your sleep cycle with naps
There are no guaranteed methods of inducing sleep paralysis; although it is a rather common phenomenon, the exact causes are still partially misunderstood. One method is to break the sleep cycle by sleeping for short periods at night and taking naps in the evening. Although not guaranteed, it is considered a way to disrupt the normal sleep cycle and potentially induce paralysis.
- Get up earlier than usual, then start going about your normal daily activities, as usual. You will need to try to stay active throughout the day even if you feel tired.
- In the evening, take a short nap, no longer than two hours, between 7 PM and 10 PM.
- After napping, try to stay awake and active for at least an hour before going back to bed.
Step 3. Lie down and relax
If you are trying to induce sleep paralysis, it is important to lie down in bed in a comfortable position. It is known that lying on your back can help you get sleep paralysis. In reality, it is not yet clear what the connection between the two factors is, but according to statistics, a significant number of people who have experienced sleep paralysis have a habit of sleeping on their stomachs. Try to stay as still as possible, then start repeating a single word in your mind, as if it were a mantra. Doing so will help you relax and clear your mind.
- Repeat the same word over and over, then start imagining that someone else is telling you.
- Try not to get distracted if you perceive something else, such as a light, sound, or smell.
- Focus on the word, stay relaxed, perhaps you will feel that you are moving towards the threshold of sleep paralysis.
Step 4. Wake up in the middle of the night
Another way to disrupt the sleep pattern, and potentially induce paralysis, is to force yourself to wake up during the night. Set your alarm to sound 4-6 hours after you went to sleep, then try to stay awake for a short time: about 15-30 minutes. Read something to force your mind to stay active during this time, then go back to bed, close your eyes, but stay conscious.
- Repeat a mantra mentally or focus on a particular point in your field of vision to avoid falling asleep.
- Gradually you may enter a state of sleep paralysis in which you will be conscious while being asleep.
Method 2 of 2: Understanding What is Sleep Paralysis
Step 1. Understand what it is
During sleep paralysis you will feel conscious and aware, but unable to move your body or speak. This phenomenon could last only a few seconds, a few minutes or, in very rare cases, even longer. It is not uncommon for you to feel pressure on your chest or a choking sensation during sleep paralysis, as if something is crushing you from above.
- Sleep paralysis doesn't really put you in danger, but it can make you feel terrified, especially if you've never experienced it before.
- Some people will have this experience only a few times in their life, others will experience it more frequently, still others will never try it.
- Sleep paralysis is generally more likely to present at a young age, although it can actually affect anyone. Gender, male or female, in no way affects your chances of success.
Step 2. Recognize the symptoms
The main symptom of sleep paralysis is the state of awareness accompanied by the inability to move. Often, the feeling of labored breathing also takes over. It is not unusual to also experience frightening hallucinations and have a strong feeling that there is something threatening in the room; these hallucinations may seem particularly real as you are in a half-awake state while dreaming.
- These symptoms can induce a feeling of anxiety and discomfort that can persist even after sleep paralysis has stopped.
- Sleep paralysis can itself be a symptom of narcolepsy.
Step 3. Understand if you need to see a doctor
As we've already mentioned, sleep paralysis does no real harm, but experiencing it frequently could make you feel very upset and make your nights sleepless. Generally, by adjusting your sleep pattern and trying to limit stressful life situations you should be able to reduce episodes of paralysis. If you feel that circumstances are having a negative effect on your life, go to your doctor for advice. In some cases, he may prescribe you a short course of antidepressants.
- If the symptoms are severe, they could be caused by another sleep disorder, such as narcolepsy.
- See your doctor if you feel noticeably sleepy during the day and find it difficult to focus on your daily tasks.
Advice
- If after getting back to bed you don't feel sleepy at all, try to get into a more comfortable position, like the one you usually fall asleep in.
- Try to count in your mind to keep it awake.
Warnings
- Sleep paralysis could induce visual or sound hallucinations; if so, try to stay calm. Remember that you are safe and that nothing bad can happen to you.
- Trying to induce sleep paralysis every night will end up feeling exhausted. None of these methods should be applied on a daily basis. To stay healthy, you almost always need to sleep at least eight hours without being interrupted.
