Sleep paralysis is a disorder in which a person wakes up and becomes conscious without being able to move or speak; the affected individual may also have difficulty breathing, feel a sense of impending death or of being watched. It can be a very frightening experience, but there are some things you can do to stop it, such as sleeping more, taking herbal remedies, and even going to your doctor. If it occurs often or continues despite efforts to improve sleep quality, you should see your doctor for help.
Steps
Method 1 of 4: Dealing with Sleep Paralysis as It Occurs
Step 1. Try to relax
It can be a terrible feeling and you may feel the need to fight it, especially if you feel like someone is holding you back. The best thing to do is to try to relax; if you feel crushed and cannot lift yourself, you must not react by pushing against a force, but "surrender" to the pressure.
Try memorizing a sentence like, "I'm experiencing sleep paralysis, a normal situation and I'm not in danger." Keep repeating the phrase if this occurs while you go to bed or are getting up
Step 2. Know that you are okay
Knowing this disorder can help you feel more relaxed as it occurs - if you know and understand what is happening and that it is a momentary situation, you can calm down more easily. Sleep paralysis can be a sign of a rare condition called narcolepsy, but it is not usually a serious disorder. When you are asleep, you are in a state of "atony", a lack of muscle tone that causes the brain to keep the body immobile and relaxed (perhaps so as not to react to what is happening in the dream, so as not to risk hurting you. himself or other people); the attack occurs when you become aware of this condition.
- Researchers believe it occurs when you come out of REM abruptly.
- You may suffer from hallucinations and also think that there is someone in the room with you or who is holding you back and preventing you from moving. Remind yourself that these are just hallucinations, a normal part of this disorder, and that you are actually not in danger.
Step 3. Move your toes, change facial expressions or make fists
Some people are able to stop sleep paralysis by moving their extremities; try to focus your attention on your toes or hands and try to move them or clench your fists. Another method is to make faces as if you are smelling something unpleasant; by repeating these actions several times, you should be able to fully wake up.
Step 4. Talk to your partner
If you share a bed with another person, tell them about the experience you are having; it may be able to wake you up and get you out of paralysis. If she notices that you are breathing hard and irregular, ask her to shake you to wake you up; it may or may not be effective - it may wake you up from a normal sleep, but it's worth a try.
Most people are unable to speak during a sleep paralysis episode, but you can agree with your partner on a warning sign to let them know you are experiencing it. If you focus on your throat, you may be able to whisper "Help", or cough, and it can be a signal to let him know that he needs to wake you up
Method 2 of 4: Sleep Better and Longer
Step 1. Increase your sleep hours
Sleeping more can help you stop these episodes; So try to spend more time in bed every night. Adults need 6-8 hours of rest per night on average, but more may be needed.
For example, if you are currently sleeping for about six hours and find that you have sleep paralysis, try going to bed an hour earlier to get seven hours of sleep; this is the minimum number of hours an adult should devote to sleep - you should aim for seven to nine hours of sleep if possible
Step 2. Go to bed at the same time every night
Sticking to a regular schedule for both going to bed and getting up in the morning can improve the quality and quantity of sleep. Stick to the same routine on weekends too.
For example, if you usually go to sleep at 11pm and get up around 6.30am, keep the same schedule on weekends too
Step 3. Set up a good sleep routine and stick to it
A regular "good night" ritual can help you fall asleep more easily and not wake up during the night. If you haven't already set up a schedule, create one that's easy to stick to.
- For example, you can decide to follow this plan: brush your teeth, your face, put on your pajamas, read for 20 minutes and then go to bed; choose the one that suits you best.
- Don't worry if you can't fall asleep immediately; in this case, get up and start the routine again; for example, you can get out of bed, read for another 20 minutes, and then go back under the covers.
Step 4. Make sure the bed and room are comfortable
A comfortable mattress, soft sheets and pillow, as well as a tidy and pleasant space can be of great help in sleeping and staying asleep; furthermore, the room should be dark, cool and quiet.
- If the environment is messy or the bed is uncomfortable, try to improve the conditions to make them both more pleasant; for example, you may need to buy new sheets, tidy up the room, or invest in a new mattress.
- If your neighborhood is particularly bright and noisy, consider installing curtains in your room to block out light and noise.
Step 5. Use the bed only for sleep and for sexual intercourse
Avoid doing other activities that can prevent you from falling asleep and staying asleep, otherwise you may increase the chances of suffering from sleep paralysis. do not watch TV, do not use computers or other electronic devices, or even read in bed.
Step 6. Stop eating about two hours before bedtime
Otherwise, you may be disrupting your sleep, increasing your risk of suffering from this disorder. If you are used to having an evening snack, at least try to consume it a couple of hours before going to bed.
Step 7. Exercise early in the day
Strenuous exercise in the evening makes it harder to doze off, so try to plan to train earlier, for example in the morning or early afternoon.
If you can't do otherwise, try to do low-impact physical activity, such as walking, moderate weight lifting, and stretching
Step 8. Limit or avoid caffeine consumption during the afternoon or evening
If you drink it in the evening hours, you stay awake; try to cut back on drinks like coffee, tea, and cola-based sodas in the hours after lunch.
For example, if you are used to having a cup of coffee at 4pm, drink decaf coffee or a cup of green tea instead
Step 9. Relax before going to sleep
Taking the time to let go of all the tensions of the day before going to bed can prevent sleep paralysis and promote better rest. There are several relaxation techniques that you can put into practice; some great alternatives are:
- Progressive muscle relaxation;
- Deep breathing;
- A bath;
- Yoga or gentle stretching exercises;
- Quiet music.
Method 3 of 4: Herbal Remedies
Step 1. Talk to your doctor before taking any herbal supplements
Many people think that "natural" automatically means "safe", but that's not always true. It is important to check with your doctor or pharmacist before taking supplements, as they may interact with other active ingredients you are taking or may aggravate certain diseases or disorders; the pharmacist can also recommend some brands of quality products. Although they are regulated by the Ministry of Health, you can find products on the market that do not comply with the legal requirements (especially online); so pay attention and get advice from the pharmacist for the best.
Step 2. Take Valerian Root
This is a mild sedative that can help you fall asleep faster and stay asleep longer. you can find it in a pharmacy or herbalist's shop, be sure to ask your doctor for confirmation before using it.
- This root can interact with some medications, such as fexofenadine, alprazolam, and lorazepam.
- The standard dosage is 400-900 mg taken two hours before bedtime for up to 28 days.
Step 3. Try passionflower
It can help reduce anxiety and improve sleep quality. This plant is also available in pharmacies and herbalists, but consult your doctor before deciding whether to take it.
- It can lower the pressure; so if you are taking any medications to regulate it, you must first discuss the matter with your doctor.
- Do not take it if you are pregnant, as passionflower stimulates uterine contractions.
- Try taking 90 mg tablets a day.
Step 4. Sip chamomile tea
It reduces anxiety and can improve the quality and quantity of sleep; drink a cup or two every night before going to bed. To prepare it, simply pour 250 ml of boiling water into a cup over the chamomile sachet; let it steep for about five minutes, then remove the sachet and wait for the drink to cool down a bit before consuming it.
Chamomile can interact with several prescription medicines; if you are on drug therapy, talk to your doctor before drinking it. For example, it can affect sedatives, blood thinners, diabetes medications, and blood pressure medications
Step 5. Evaluate the lemon balm
This plant also contributes to reducing anxiety and improving the quality of sleep; it is most effective if you take it with chamomile or valerian root, so you can consider combining these herbs.
- Consult your doctor before taking it; you must avoid it if you suffer from hyperthyroidism or if you are pregnant.
- The standard tablet dosage is 300-500 mg up to three times a day.
Step 6. Massage lavender essential oil on your hands and wrists
Taking a few moments to this massage can calm you down and make you enjoy a restful sleep.
Mix a few drops of this oil with 15ml of carrier oil such as almond or coconut oil; then massage the mixture thus obtained on your hands and wrists and breathe deeply during the "treatment"
Method 4 of 4: Medical Care
Step 1. Make an appointment at the doctor's office if the problem persists
If sleeping more and taking other steps to improve sleep quality have not led to satisfactory results, you should see your doctor to find a cure. Be aware that the problem may be a symptom of a more serious condition, such as narcolepsy.
Step 2. Discuss tricyclic antidepressant medications with your doctor
To treat the disorder, he may prescribe medicines, such as clomipramine, which change the chemistry in the brain and prevent sleep paralysis by increasing the rapid eye movement (REM) phase. Ask for more information about this solution and the potential risks and / or side effects. Adverse effects include:
- Dry mouth
- Constipation;
- Difficulty urinating
- Sweating;
- Blurred vision
- Drowsiness;
- Signs of overdose include sedation, seizures, hypotension and arrhythmia, which can be fatal.
Step 3. Talk to your doctor about taking melatonin
It is a sleep hormone produced naturally by the body, but in insufficient quantities in some people. It is available in pharmacies without a prescription, but you must have confirmation from your doctor before opting for this solution.
Start with a very low dosage, especially if you are elderly. 0.1-0.3 mg per day is enough to help you sleep; if you can't find a formulation with this low dosage, cut a tablet in half or in four parts
Step 4. Learn about the side effects of other medicines
If you are on medication, discuss with your doctor whether any of these may be responsible for your problem; some active ingredients cause sleep disturbances, so you can try reducing the dosage or changing the type of medication and see if you can get rid of the paralysis.
