All people experience brief moments of sleep paralysis when they sleep. It is a situation where the person stops dreaming; for some it can be a rather frightening phenomenon, in which the subject cannot speak or move even while falling asleep or waking up. Sometimes, hallucinations can also develop in these circumstances (things are seen, noises are heard, or abnormal sensations are perceived). For most people, the paralysis phase does not disturb sleep, unless it occurs often or makes it particularly difficult to sleep; it is a phenomenon that can last from a few seconds to a few minutes. Fortunately, there are several things you can do to prevent this.
Steps
Method 1 of 4: Improve Sleep Hygiene
Step 1. Create a relaxing sleeping environment
Make the bed only a place to sleep or have sex; do not watch television and do not read when you are in bed. Also, make sure it has a solid enough frame that provides support but is comfortable at the same time. You can put a few drops of lavender essential oil on the pillow or next to the bed to promote a calm and relaxing atmosphere.
- Although specific ailments require different treatments, good sleep hygiene can improve the quality of sleep for any person, even those who do not complain of particular discomfort.
- Limit the light in the room by putting blackout curtains on the windows, removing light sources and, if possible, wearing an eye mask.
- Maintain a comfortable temperature; when sleeping, an average temperature of about 18 ° C is recommended.
- Use a fan, put on earplugs, or turn on a white noise machine to neutralize disturbing and waking sounds.
- Reduce the use of electronic devices in the evening as much as possible, such as smartphones, tablets, computers and televisions, because they emit so-called blue light, which hinders the ability to doze off.
Step 2. Avoid stimulants and don't stress yourself out before bed
Start relaxing before going to bed; do not eat in the last two hours before bedtime and do not drink coffee (especially after noon), caffeinated drinks or alcohol, as these are all substances that can keep you awake or create discomfort that prevents you from sleeping. You should also avoid strenuous physical activity in the evening. If you are taking any medications, consult your doctor to see if they may be responsible for your discomfort.
- Always tell your doctor if you are taking any supplements and herbal remedies, as they can interact with prescription medications.
- Instead of doing strenuous physical activity, go for a walk, work out with weights, and try to dedicate the morning or afternoon hours to strenuous exercise.
- You shouldn't go to bed if you are feeling stressed; try writing your thoughts in a journal and remind yourself that these are situations you will face the next morning.
Step 3. Relax and calm down before going to bed
Set up a "bedtime ritual" that you can follow; a few hours before you go to sleep, include activities that will help you calm down, such as a hot shower. Although studies are still needed, many people are convinced that in this way the production of serotonin increases, thus facilitating sleep. You can also choose to listen to relaxing music or turn on a white noise device for better sleep, especially if you live in a noisy area.
The bedtime routine can include anything you like: you can read, brush your teeth, prepare and fix the sheets, put on your pajamas, meditate, dim the lights, or do some relaxing techniques. The routine signals the body that it is time to sleep
Step 4. Go to bed at the same time every night
Help your body develop consistent sleep habits by going to bed and getting up at the same time each day. While it can be quite difficult if you have flexible work shifts, your body begins to expect a constant time to go to sleep.
- You don't necessarily have to be too rigid, but try not to vary the times you go to bed and get up for more than 30 minutes; for example, you can allow yourself to sleep an extra half hour on weekends.
- Also make sure you always get up at the same time every morning.
Step 5. Try progressive muscle relaxation
To prepare for a restorative night's sleep, gradually relax the muscles throughout your body. Start with your toes, contract your muscles for five seconds and relax them for about 30 seconds. then move to the ankles and legs. Contract the muscles again for another five seconds and relax them for 30; proceed in this way along the entire body up to the neck and face.
- Some research has shown that relaxation techniques can reduce the frequency of sleep paralysis episodes.
- You can also relax by practicing Tai Chi, Qi Gong or yoga.
Step 6. Practice positive visualization
When lying in bed, try to focus on positive thoughts or experiences. For example, try to bring back your favorite place (real or imaginary) or your best memory; then visualize the thing you have chosen trying to be as detailed as possible. Try imagining the smells, sounds and tactile sensations, breathing deeply to relax even more. Positive visualization can ward off negative thoughts and prepare you for restful sleep.
For example, if you are remembering or visualizing a beach, you may need to listen to the sound of the waves and pick up a handful of sand; however, after some practice you no longer need these real stimuli, although they may be useful at first
Method 2 of 4: Take Supplements and Herbal Remedies
Step 1. Make an herbal tea
Boil 250 ml of water, add a teaspoon of dried herbs, a tablespoon of fresh herbs or use a ready-made tea bag and leave to infuse for 5-10 minutes.
If you have chosen fresh or dried herbs, filter the plant material and add some honey or lemon to improve the taste if you like
Step 2. Buy good quality supplements
Ask your pharmacist or health food store clerk for advice on a reputable brand; although the food supplements industry is regulated in Italy, there are also products on the market of dubious origin and not always guaranteed. The pharmacist is able to tell you which ones are the best available on the market; eventually, you can do an online search to find high quality brands.
- Always follow the directions on the package regarding dosage and tell your doctor about any supplements you are taking.
- Buy only "fresh" products (check the expiration date).
Step 3. Take valerian in herbal tea or supplement format
It is a root with moderately sedative properties that help you fall asleep more easily and quickly; it has been used for this purpose for hundreds of years, but should not be given to children under three.
- If you want to improve the taste of the tea, you can add honey, cinnamon, cloves or lemon.
- The root of this plant can interact with prescription medications, such as antidepressants and anxiolytics.
Step 4. Use passionflower in herbal tea or supplement form
Helps reduce anxiety and blood pressure. If you are taking blood pressure medications, consult your doctor before taking such a supplement. This plant has a pleasant and light taste, but if you are preparing the herbal tea and want to enrich it, you can add honey or lemon.
- Avoid passionflower if you are pregnant, as it can stimulate uterine contractions.
- Since no studies have been done on the effects of this plant on children, speak to a qualified doctor to determine the pediatric dosage.
Step 5. Take chamomile tea as a tea or supplement
It is traditionally used to induce sleep, although some clinical studies do not confirm this effect. This plant helps to increase the feeling of calm while reducing anxiety; when buying, check whether it is the German variety (which is more available on the market) or the Roman variety.
- It is a safe substance for children, but the herbal tea must be diluted with water in equal parts.
- However, keep in mind that it can interact with several prescription medications, so you should consult an experienced physician (doctor or pharmacist) before taking it.
Step 6. Take lemon balm supplement or herbal tea
This plant also helps reduce anxiety and improve sleep quality, but it should not be taken by those suffering from hyperthyroidism or by pregnant women. In the United States, the Food and Drug Administration has placed this plant in the category of "Generally Regarded as Safe (GRAS)" products, meaning that it is considered safe and can be used by children over three years of age, although the herbal tea must be diluted with an equal dose of water.
Be careful if you are taking drugs for thyroid, HIV or if you have problems with anxiety or insomnia, because in these cases the lemon balm can negatively interfere; talk to your doctor before taking it
Step 7. Take melatonin supplements
Take 1-3 mg tablets one hour before bed. It is a "sleep hormone" capable of regulating the cycles of rest; However, avoid taking it every night, unless your doctor advises you otherwise. You can also increase the level of melatonin in your body by drinking a glass of black cherry juice.
This substance, too, can interact with prescription drugs and should not be taken by pregnant or breastfeeding women; consult your doctor or pharmacist before opting for this remedy
Step 8. Take 5-hydroxytryptophan (5-HTP) supplements
It is a chemical that the body uses to make serotonin, a neurotransmitter known to regulate mood and behavior, while also improving sleep quality. Take 50-100 mg tablets of 5-HTP every night for 6-12 weeks, unless your doctor tells you otherwise.
This product is not recommended for pregnant or breastfeeding women
Method 3 of 4: Using Herbal Remedies for Children Suffering from Sleep Paralysis
Step 1. Prepare a bag of herbs
You can fill a bag with plant material to help the baby sleep; simply put the ones described below in a small fabric or pillow, tie or sew it to close and keep it close to the baby's pillow:
- 10 g of hops;
- 10 g of chamomile flowers;
- 10 g of lavender flowers;
- 10 g of lemon balm.
Step 2. Prepare a bath or foot bath with warm herbs
You can help your child calm down by soaking him in a warm (but not hot) relaxing bath or by filling a tub to soak his feet in; add a drop or two of chamomile or lavender essential oil. This remedy calms him and promotes sleep.
If your baby is less than three months old, you shouldn't use essential oils
Step 3. Make herb balm
Create a balm that you can massage on the body by mixing a drop or two of chamomile or lavender essential oil with 30 ml of castor or shea oil; mix the two substances to amalgamate them and put a small amount on the baby's temples.
Massaging these oils helps him calm down and relax tense muscles
Method 4 of 4: Recognize the Symptoms and Risks
Step 1. Recognize the early symptoms
If you suffer from sleep paralysis, the area of the brain that perceives threats begins to become more active and overly sensitive to stimuli; the temporary paralysis is due precisely to this hypersensitivity. To diagnose the disorder, you must have three of the following main symptoms:
- Inability to move: you may feel like some external force is holding you back;
- Feeling of fear, dread or anxiety due to paralysis
- Being consciously awake during the paralysis episode;
- Clear perception of your surroundings: you can realize the weather, see the moon reflecting from the window, what your partner is wearing and so on.
Step 2. Pay attention to potential symptoms
In addition to the primary ones, you may experience others:
- Overwhelming fear and dread;
- Perception of a foreign presence;
- Chest pressure;
- Difficulty in breathing;
- You are lying on your back even if this is not your preferred position;
- Visual, olfactory (smells) or auditory (noises) hallucinations that may be associated with the perception of another presence;
- A feeling of impending doom or doom.
Step 3. Assess your risk factors
Some studies have estimated that sleep paralysis affects 5 to 40 percent of the population, affecting men and women of any age, although it is more common during the teen years. Among the risk factors consider:
- Familiarity with the disorder;
- Changes in your sleep routine
- The presence of other sleep problems, such as insomnia or narcolepsy, parasomnia such as sleepwalking or drowsiness, confusional awakening, enuresis, pavor nocturnus (night terror) and hypersomnia (excessive sleepiness);
- A history of depression, anxiety, panic attacks, post-traumatic stress disorder and bipolar; they are all mental illnesses sometimes associated with some more alarming forms of hallucination;
- Leg cramps during sleep and restless legs syndrome
- Use of medications, including those to treat anxiety and for attention deficit / hyperactivity disorder (ADHD);
- Drug and alcohol abuse.
Step 4. Know when to see your doctor
If the episodes of sleep paralysis do not subside within two to four weeks of herbal treatments and remedies or you find that you are missing many hours of rest due to the disorder, you should see a doctor; you can also make an appointment with a specialist. This condition may be a symptom of another underlying disease or some psychiatric problem, but only a doctor can tell.
For example, it could be a symptom of narcolepsy, a disorder that involves sudden drowsiness and daytime "bouts" of sleep
Advice
- Keep in mind that some moments of paralysis are a normal part of sleep; they prevent you from physically manifesting dreams that might otherwise interfere with the rest cycle. If you are having a true bout of sleep paralysis, you are perfectly aware of it.
- If you can't fall asleep as soon as you go to bed, you don't have to stay there to force yourself to sleep; get up and do some more relaxation techniques.
- If you drink some herbal tea before bed, you may wake up to go to the bathroom.
