How to Cope with Sleep Paralysis

Sleep paralysis is when you are unable to move while falling asleep or waking up but you are mentally awake. Sleep paralysis is often associated with other symptoms, such as a sense of suffocation, decreased heart rate, hallucinations, feeling an evil presence in the room, or feeling afraid, and it may be the result of other conditions.^{[1]XResearch source} Fortunately, though it can be scary, sleep paralysis is not dangerous.^{[2]XResearch source} To cope with sleep paralysis, start by working on sleeping better, which can help reduce the occurrences. You can also work on what to do when it happens, as well as talk to your doctor about any underlying conditions.

Part 1

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Sleeping Better

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A simple way to help cope with sleep paralysis is to ensure you are sleeping enough. Generally, that means you need to get at least six hours of sleep a night, but eight hours is usually better. That means you need to make sleep a priority, and pay attention to when you need to go to bed.^{[3]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
2
Ready your room for sleep. To sleep your best, you need to sleep in an environment focused on sleep. For instance, a cool room is usually best, along with layers to keep you warm as needed. You can also wear earplugs if your area is noisy.^{[4]XResearch source}
- Block out as much light as possible. Light, even ambient light like a bright street light, can affect your sleep.
- If you're tossing and turning, consider your bed. Maybe it's time to update it to something more comfortable.^{[5]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
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3
Get on a sleep schedule. Going to bed at the same time every night and getting up at the same time every day tells your body what to expect. You'll start getting sleepy when it's bedtime, and you'll be more likely to fall asleep more easily and sleep better. Sleeping better can sometimes improve sleep paralysis.^{[6]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- It can also help to have a sleeping "cue." Pick something that relaxes you, such as drinking a cup of (caffeine-free) tea, reading or meditating, and do that every night before bed.^{[7]XResearch source}
4
Cut bad habits out of your bed routine. While it's important to do certain things before bed to help you sleep, it's also important that you don't do other things. For instance, skip the caffeine and alcohol, as they can both affect your sleep negatively. Also, don't eat a huge amount or smoke right before trying to sleep.^{[8]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- Two hours before bed time, start turning off all your screens (such as the television and smartphone), which can affect your sleep. Start winding down and moving towards bed. As you wind down also stop doing any work, which may be too stimulating and interfere with your sleep.
Sleep paralysis occurs more often when you sleep on your back. This may be due to the tongue falling back into the throat and causing a temporary air blockage. Try sleeping on your side instead to lower the probability that you will have an episode. If you often end up on your back, sew a pocket or pin a sock to the back of your nightshirt and insert a tennis ball or two to break the habit.^{[9]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.}
Exercise regularly. You don't have to go to the gym. Simply introduce a low-impact exercise regimen to your day. Taking a walk in the morning, for example, is a good idea. Exercising can help you sleep better, but it's important to not exercise too close to bedtime, as it is initially energizing. Get your exercising in at least four hours before bedtime.^{[10]XResearch source}
7
Don't worry yourself into not sleeping. If you can't sleep, don't just lay there getting upset about it, which will just keep you up longer. Try getting up and doing something you find boring for 20 minutes or so before attempting sleep again.^{[11]XTrustworthy SourceNational Health Service (UK)Public healthcare system of the UKGo to source}
- If you're laying there stressing about something on your mind, try spending some time writing your worries down in a journal to get them off your mind.
8
Relax. Stress interrupts normal sleep cycles, which can greatly contribute to the likelihood of sleep paralysis. Take time each day to reduce your stress by doing activities you find relaxing, such as meditating, listening to music, doing something creative, or playing with a pet.^{[12]XExpert SourceMarc Kayem, MD
Sleep SpecialistExpert Interview. 24 October 2019.}
- Also, try to cut stress out of your life where possible. For instance, if you notice feeling anxious or stressed every time you watch the news, try cutting back.

Part 2

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Handling Sleep Paralysis

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Even though it may feel terrifying when you are experiencing it, remembering that sleep paralysis won't really result in any harm can be comforting. The main side effects of sleep paralysis are lack of sleep and increased anxiety.
2
Focus on body movement. You may find that you are able to move smaller areas of your body, such as your toes, fingers, or your tongue. Once you are able to make a small initial movement, you may find that the spell of the paralysis is broken, and you're able to move the rest of your body.
- Try focusing on your body parts sequentially as in a relaxation routine. Bring your attention to your toes and think about them. Then try to move your toes and move on to your feet, legs and so on.
Some people intentionally induce a sleep-paralysis state to encourage what they believe to be out-of-body experiences. In turn, imagining yourself moving or projecting movement may be enough to push you out of paralysis.
4
Focus on your breathing to stay calm. Sleep paralysis can be accompanied by fear or even terror. Other people feel like someone or something menacing is in the room. As you experience these emotions, try to remind yourself that everything is okay. Focus on trying to deepen your breathing, especially if your chest feels weighted or heavy.^{[13]XResearch source}
- Fear can be one of the worst aspects of sleep paralysis. Try to remind yourself that the thing you fear has not really happened. Focus on the here and now.
5
Discuss it with your partner or family members. Often, an episode of sleep paralysis can be broken when you hear a sound or feel someone touch you. Therefore, having a close family member understand that can help if they happen to see you having an episode, which will only work if you are able to open your eyes during paralysis. They can tap you or speak to you to try to arouse you out of the paralysis.^{[14]XTrustworthy SourceCleveland ClinicEducational website from one of the world's leading hospitalsGo to source}
- If you can, open your eyes so that another person nearby can notice. However, not everyone is able to do it.
Some people are able to open their eyes and look around. If you can, try to do so. Look back and forth quickly. This small movement helps some people come out of the paralyzed state.

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Talking to Your Doctor

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1
Keep a log. Write down as many details of the experience as possible. Include the time, your sleep pattern, sleeping position, your mental/emotional state before and after you were paralyzed, and if you were paralyzed while falling asleep or upon waking up.^{[15]XResearch source} This information can all be useful, especially if you decide to a see a doctor about the condition.
- Also track any other sleep problems you notice, such as insomnia, the number of times you wake up in the night, hallucinations upon waking, and/or falling asleep frequently during the day.
- Try to notice if anything in particular triggers the paralysis. For instance, you may notice it happens more often when you drank alcohol the night before.
2
Discuss narcolepsy. Narcolepsy can be an underlying cause of sleep paralysis. If you've noticed extreme tiredness during the day, coupled with an inability to stay awake, narcolepsy may be an underlying cause of your disease. Ask your doctor if this could be a possibility.^{[16]XResearch source}
- Other symptoms of narcolepsy can include hallucinations when you're falling asleep or waking up and cataplexy, which is sudden muscle weakness often brought on by strong emotions. For example, a large burst of laughter may cause parts of your body to go weak temporarily.
A sleep study is done in a hospital or other medical facility. Basically, you stay overnight, and you're hooked up to machines to help determine any problems you may be having with sleep. It's one of the tests used to diagnose narcolepsy, for instance.^{[17]XTrustworthy SourceJohns Hopkins MedicineOfficial resource database of the world-leading Johns Hopkins HospitalGo to source}
4
Talk about other possible triggers. Other diseases can cause sleep paralysis, too. Particularly, anxiety, depression, and PTSD can all cause sleep paralysis to occur. Sometimes, treating these conditions can help with the sleep paralysis, so discuss the possibility with your doctor.^{[18]XResearch source}
- It is particularly important to seek a counselor if you believe your sleep paralysis is caused by PTSD.
Sometimes, your doctor may prescribe an antidepressant to help you regulate your sleep cycle. In turn, that may decrease your instances of sleep paralysis. Many people who have instances of sleep paralysis find they have fewer instances when on an antidepressant.^{[19]XResearch source}

Expert Q&A

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Question
What triggers sleep paralysis?
Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.
Marc Kayem, MD
Sleep Specialist
Expert Answer
Stress is a major contributing factor to sleep problems. Before you go to bed, meditate, read a book, go for a walk, or engage in some other calming activity to relax.
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Can doctors help with sleep paralysis?
Marc Kayem, MD
Sleep Specialist
Dr. Marc Kayem is a board certified Otolaryngologist and Facial Plastic Surgeon based in Beverly Hills, California. He practices and specializes in cosmetic services and sleep-related disorders. He received his Doctorate in Medicine from the University of Ottawa, is board certified by the American Board of Otolaryngology, and is a Fellow of the Royal College of Surgeons of Canada.
Marc Kayem, MD
Sleep Specialist
Expert Answer
A sleep specialist can help treat basically any sleeping disorder. Even if they can't offer a specific treatment or medication, you'll get tons of good insight into how to improve your sleep. It certainly can't help to see a trained medical professional!
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Does keeping a T.V. turned on at night in case you fall into SP help at all?
Jurdy Dugdale, RN
Medical Review Board
Jurdy Dugdale is a Registered Nurse in Florida. She received her Nursing License from the Florida Board of Nursing in 1989.
Jurdy Dugdale, RN
Medical Review Board
Expert Answer
If keeping on a TV at night helps you when you fall into sleep paralysis helps, then it is a useful personal preference. This might not work for everyone though.
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Tips

Sleep paralysis can be terrifying, but it isn't really dangerous or harmful.
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A good tip when having sleep paralysis is to close your eyes and try falling back to sleep. You might hear whispering and/or even shaking on your bed, try not to open your eyes and you'll fall back into sleep.
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