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Sleep paralysis is a condition that causes you to become conscious during sleep yet unable to move or talk. People who experience sleep paralysis may also have difficulty breathing, feel a sense of impending doom, or feel as though they are being watched. [1] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source This can be a frightening experience, but there are some things that you can do to stop it from happening such as getting more sleep, taking herbs, and seeking help from your doctor. If sleep paralysis is a common occurrence for you or if it continues despite your efforts to improve your sleep, then see your doctor for help.
Steps
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Try to relax. Sleep paralysis can be terrifying, and you may feel the need to fight against it, especially if you feel as though you are being held down. But the best thing you can do is to try and relax. If you feel like you are being held down, don't try to push against the force — allow yourself to be pushed. This may help you wake up or slip into a dream.
- Try memorizing a statement like, “I am in sleep paralysis, a natural condition, and I am in no danger.” Repeat the affirmation if sleep paralysis occurs while going to sleep or waking up.
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Understand that you are okay. Understanding sleep paralysis may help you to relax when it occurs — if you know and understand what is happening, and that it is only temporary, it may be easier for you to relax when it happens. Sleep paralysis can be a sign of a rare condition called narcolepsy, but it is usually not indicative of a serious disorder. When you are asleep you experience something called "atonia," which is your brain keeping your body still and relaxed (possibly so you don't act out what is happening in your dream and injure yourself or others.) Sleep paralysis is when you are aware of is state. [2] X Research source [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- Scientists believe sleep paralysis may occur when you do not smoothly transition out of REM sleep.
- You may experience hallucinations, including thinking someone is in the room with you or holding you down. Remind yourself that these are just hallucinations, and a normal part of sleep paralysis, and you are not in danger. [4] X Research source
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Wiggle your toes, scrunching your face, or making a fist. Some people may be able to break the paralysis by moving an extremity. Try focusing all your attention on your toes or fingers and try to wiggle them or make a fist. Another method is to try scrunching up your face as though you just smelled something foul. Repeat these actions several times and you may be able to wake yourself up
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Talk to your partner. If you share a bed with someone, talk to him about what you are experiencing. He may be able to help you wake up from an episode of sleep paralysis. If your partner notices you breathing heavily and irregularly, ask him to shake you awake. This may or may not work — your partner may end up just waking you from normal sleep, but it's worth a try.
- Most people cannot speak while experiencing sleep paralysis, but talk to your partner about signaling him when you are having an episode. If you focus on your throat you may be able to whisper "Help" or cough, which can signal your partner to wake you up.
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Increase your sleep time. Getting more sleep may help to stop sleep paralysis, so try to increase the amount of time that you sleep each night. Adults should try to get between six to eight hours of sleep per night, but you may need more. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- For example, if you are currently getting around six hours of sleep per night and you are having sleep paralysis as a result, then try to go to bed about an hour earlier so that you are getting seven hours of sleep per night. Seven hours is the minimum amount of sleep adults should get every night — you should aim for seven to nine hours if possible.
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Go to bed at the same time every night. Going to bed at the same time each night and waking at the same time every morning can also improve your sleep quality and quantity. Make sure that you keep this bedtime and waking time even on the weekends. [6] X Expert Source Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.- For example, if you normally go to bed at 11:00pm on weeknights, and wake up at about 6:30am, then maintain this schedule during the weekend as well.
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Create a bedtime routine and stick with it. Having a regular bedtime routine can help to make it easier for you to fall asleep and stay asleep. If you do not have a sleep routine, then create one that will be easy to stick to.
- For example, your routine might consist of brushing your teeth, washing your face, putting on pajamas, reading for 20 minutes, and then climbing into bed for the night. Choose a routine that works for you.
- If you can’t fall asleep right away, don’t struggle. Just get out of bed and re-do part of your routine. For example, you could get out of bed, read for another 20 minutes, and then climb into bed again.
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Make sure that your bed and bedroom are comfortable. A comfortable mattress, soft bedding and pillows, and a pleasant, uncluttered space can make falling and staying asleep much easier. Your bedroom should also be dark, cool, and quiet. [7] X Expert Source Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional Expert Interview. 16 October 2019.- If your bedroom is messy or if your bed is uncomfortable, then work on turning it into a more pleasant space. For example, you might buy some new sheets, de-clutter your bedroom, or invest in a new mattress.
- If you live in a bright, noisy neighborhood, consider getting some light and noise blocking curtains to put up in your bedroom.
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Use your bed for sleep and sexual activity only. Do not do anything else in your bed or it may disrupt your ability to fall asleep and stay asleep, which makes sleep paralysis more likely. Do not watch TV, use your laptop or other devices, or even read in your bed.
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Stop eating about two hours before bed. Eating within two hours of going to bed can disrupt your sleep, which may increase your risk of sleep paralysis. [8] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source If you usually have a bedtime snack, then schedule it for about two hours before you go to bed each night.
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Exercise earlier in the day. Strenuous exercise done late in the day can make it harder to get to sleep, so try to schedule your workouts for earlier in the day, such as in the morning or afternoon. [9] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- If you need to exercise in the evening, stick to low-impact exercises, such as walking, light weight training, and stretching exercises.
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Limit or avoid caffeine in the afternoon and evening. Caffeine can keep you awake if you drink it too late in the day. Try to limit or even avoid caffeinated beverages such as coffee, tea, and cola in the afternoon and evening. [10] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- For example, if you normally have a cup of coffee at about 4:00pm, try drinking a cup of half decaf coffee or a cup of green tea instead.
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Relax before you go to bed . Taking time to relax before bed may also help to prevent sleep paralysis and promote better sleep. There are many different relaxations techniques that you can use. Some good options include:
- progressive muscle relaxation
- deep breathing
- a bath
- yoga or gentle stretching exercises
- calm music
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Talk to your doctor before trying herbal supplements. Many people equate "natural" with "safe," but this is not always the case. It is important to check with your doctor or pharmacist before trying supplements, as they can interact with other medications you may be taking or can aggravate existing medical conditions. Your pharmacist can also recommend reputable brands for supplements — they are not regulated by the FDA, so the supplements may not actually contain what is advertised. Your pharmacist should know which brands are the best.
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Take valerian root. Valerian root is a mild sedative that may help you to fall asleep faster and stay asleep longer. You can find valerian root supplements in drug stores and health food stores, but make sure that you check with your doctor before using valerian root.
- Valerian root can interact with some medications, such as fexofenadine, alprazolam, and lorazepam.
- A common dosage is 400 to 900 mg taken about two hours before bedtime for up to 28 days.
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Try passionflower. Passionflower may help to reduce anxiety and improve sleep quality. You can find passionflower in drug stores and health food stores, but check with your doctor before using.
- Passionflower can lower blood pressure, so if you take blood pressure medications, talk to your physician first.
- Do not use passionflower if you are pregnant because it may induce uterine contractions.
- Try taking one 90 mg passionflower tablet per day.
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Sip some chamomile tea. Chamomile reduces anxiety and it may even improve the quality and quantity of your sleep. Try drinking a cup or two of chamomile tea before you go to sleep each night. To brew a cup of chamomile tea, just pour about 8 ounces of boiling water over a chamomile teabag in a mug. Let the tea brew for about five minutes and then remove the teabag. Allow the tea to cool a bit before drinking.
- Chamomile can interact with a number of prescription medications, so check with your doctor first if you are taking any medications. For example, chamomile may interact with sedatives, blood thinners, diabetes medications, and blood pressure medications.
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Consider lemon balm. Lemon balm can also reduce anxiety and improve sleep quality. Lemon balm is even more effective is taken with chamomile or valerian root, so you may consider combining these herbs.
- Check with your doctor before using. Do not use lemon balm if you have an overactive thyroid or if you are pregnant.
- You can take lemon balm as a 300 to 500 mg capsule up to three times per day.
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Massage lavender essential oil into your hands and wrists. Even taking a few moments to massage some soothing lavender oil into your hands and wrists may calm you down and help you get a better night sleep.
- Try combining a few drops of lavender essential oil with a tablespoon of carrier oil such as almond or coconut oil. Then, massage the mixture into your hands and wrists and inhale deeply as you do so.
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Make an appointment to see your doctor if sleep paralysis continues. If getting more sleep and taking steps to improve the quality of your sleep does not help, then you may need to see your doctor for treatment. Keep in mind that sleep paralysis may be a symptom of a bigger problem, such as narcolepsy. [11] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Discuss taking tricyclic antidepressants with your doctor. Your doctor may prescribe a tricyclic antidepressant, such as clomipramine, to treat sleep paralysis. Tricyclic antidepressants can change your brain chemistry and prevent sleep paralysis by increasing your rapid eye movement (REM) sleep. [12] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source Ask your doctor about this option as well as the potential risks and side effects of taking tricyclic antidepressants. Side effects may include:
- Dry mouth
- Constipation
- Problems urinating
- Sweating
- Blurry vision
- Drowsiness
- Signs of an overdose include sedation, seizures, hypotension, and arrhythmia, which can can be fatal
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Talk to your doctor about taking melatonin. Melatonin is a sleep hormone that our bodies make naturally, but some people do not produce enough. Melatonin is available without a prescription, but you should check with your doctor before taking this medicine.
- Start with very low doses of melatonin, especially if you are elderly. Only 0.1–0.3 mg per day should help you sleep. If you cannot find a dose this low, try cutting pills in half or quarters.
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Ask about side effects of your other medications. If you are taking any medications, then check with your doctor to see if they might be responsible for your sleep paralysis. Some medications can cause sleep disturbances, so reducing your dosage or trying another medication option might also get rid of your sleep paralysis.
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Expert Q&A
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QuestionWhy do I keep having sleep paralysis?Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.People often feel paralyzed when they enter REM sleep. If you're waking up during the REM cycle, it may be because you aren't comfortable in bed. Try turning the temperature down and blocking out the light from your windows with blackout curtains. You may not be getting enough sleep as well. Shoot for 7-9 hours a night to avoid waking up suddenly during REM sleep on a regular basis.
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References
- ↑ https://www.nhs.uk/Conditions/Sleep-paralysis/Pages/Symptoms.aspx
- ↑ https://www.sleepeducation.org/sleep-disorders-by-category/parasomnias/sleep-paralysis/overview-facts
- ↑ https://www.nhs.uk/Conditions/Sleep-paralysis/Pages/Causes.aspx
- ↑ https://www.sleepeducation.org/sleep-disorders-by-category/parasomnias/sleep-paralysis/overview-facts
- ↑ https://www.nhs.uk/Conditions/Sleep-paralysis/Pages/Treatment.aspx
- ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 16 October 2019.
- ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview. 16 October 2019.
- ↑ https://www.nhs.uk/Conditions/Sleep-paralysis/Pages/Treatment.aspx
- ↑ https://www.nhs.uk/Conditions/Sleep-paralysis/Pages/Treatment.aspx
About This Article
Article Summary
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Suffering from sleep paralysis can be a frightening experience, but you can try to stop it in the moment by focusing all your attention on wiggling your toes or making a fist. This can be effective, since getting your extremities to move even a little bit might be enough to break the paralysis. As you try to break free from your paralysis, remind yourself that this feeling is only temporary and you’ll be okay. If you share your bed with someone, ask them to shake you awake if you ever start breathing heavily or irregularly. To stop sleep paralysis from happening in the first place, try to get 6 to 8 hours of sleep every night, since getting more quality sleep can help keep sleep paralysis away. For more help from our Medical co-author, including how to use herbal remedies to stop sleep paralysis, scroll down.
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