- Diseases, Disorders & Conditions
How to stop sleep paralysis?
With all of the articles written on sleep paralysis, most who have experienced sleep paralysis just want to know one thing…can I stop it? If you like countless others have had the misfortune of SP (Sleep Paralysis) then you know how terrifying it can be. Though there is no known cure at this time there are specific things that science suggests could be the cause. It is believed that we have the ability to manage the factors that make it more likely that an individual will experience sleep paralysis.
If we know that that research has not concluded the cause but has uncovered some contributing factors then we can only take the steps necessary to understanding sleep paralysis (what occurs scientifically), and what factors are present to encourage it (why it happens), will allow you to make the changes that are necessary to lesson or eliminate the occurrences.
Understanding the Stages of the Sleep Cycle
Understanding the stages of sleep is the first step in taking control of SP. Each human being has a specific sleep cycle that includes four major stages. They include:
Stage one consists of a 5 to 10 minute cycle where the sleeper is resting in a light slumber.
Stage two is where the sleeper has been in a light slumber long enough for the heart rate to slow and the body temperature to drop. The body goes through this phase as preparation for the deep sleep state.
In stage three the body falls into a deep sleep state. It is during this stage that the sleeper should be fast asleep and thereby hard to waken.
In stage four the sleeper will enter into NREM sleep which triggers intense dreams and it is during this time that the activity in the brain picks up and becomes more active. It is also at this time where the brain triggers the body to become relaxed, inactive and ultimately paralyzed. This stage is important to the sleeper in a multitude of ways, but for the sake of understanding the sleep cycles it is most important to note that this is where the sleeper is most likely to experience sleep paralysis.
Possible Causes Sleep Paralysis
Though a cure is currently unknown through intense research we have come to learn more about the potential causes or contributing causes of sleep paralysis. In numerous studies there have been commonalities reported by the test subjects that include such things as:
- Sleep deprivation
- Changes or disruption of sleep patterns
- Changes in work shifts
- Late night studying
- Sleeping on the back
- Mental health conditions
- Substance or alcohol abuse
- Extreme stress
- Hereditary links
As previously discussed in the article entitled 'What is Sleep Paralysis?’ understanding the things that we may be doing that are contributing to our sleep paralysis is important. Making the changes necessary to regulate sleep patterns has made significant changes in the individuals overall ability to sleep restfully without having and SP experience.
An additional thread among those who experience SP is sleep disorders. Among those who where experiencing SP it was discovered that many of the participants in the sleep paralysis sleep studies also had other sleep disorders such as:
- Sleep Apnea
However not all of those studied who experienced sleep paralysis had an additional sleep disorder which led researchers to conclude that there were other factors.
How to Cure or Prevent Sleep Paralysis
Though little has been uncovered on the cure of sleep paralysis that doesn’t mean there aren’t preventative steps one can take to lesson the occurrences or eliminate them entirely. There are two ways you can stop sleep paralysis. The first is during SP and the second is before it occurs.
1. Stop Sleep Paralysis
Relax and release the fear
Scientists have come to believe that a lot of what the sleeper in experiencing is based on fear. Fear triggers the emotional centers of the brain, intensifying the experience. During SP focus your attention on someone you care about, a positive memory or for those who are spiritual think of love and consider prayer.
Relax your breathing
Though you may be experiencing an intense feeling of being held down on a weight on your chest or body, it is important to remember that this is most likely based on lying on ones back, which when combined with the paralytic state can cause one to feel that the breathing is labored or difficult. In reality your body is receiving the oxygen it needs and the more relaxed you can become the better.
If you are fortunate to become aware that you are in a sleep paralysis state then you will want to remind yourself of what is occurring. Don’t struggle but rather focus your attention on moving only one part of your body, such as a single finger. Ignore the rest of what is going on around you and place all of your attention on this single act of moving this single finger. Any movement you are able to manage will signal to the brain to release you from the SP. Something that is also very effective is squinting the eyes.
Share your concern
Make sure your husband, wife or significant other is aware of your condition. They can become your sleep partner and help you when you are experiencing sleep paralysis. Educate them on what to look for and how to help. The most important thing to note is being gentle and not startling the sleeper. A sleep partner may use a gentle nudge or speaking to the sleeper in a non-threatening or intense voice.
It is important to note that though you may feel that you have little control during sleep paralysis, the reality is that you have it within your control on how you experience sleep paralysis. It can control you and create fear and anxiety, furthering your discomfort, or you can see it as it really is, a simply miscommunication of the brain and relax and take steps to release yourself from it. The choice is yours in most cases.
2. Managing Sleep Paralysis
The best advice however is to take control of your sleep patterns to the best of your ability by being proactive about SP. By implementing a few simple rules into their lives many have reported that they have been able to manage their SP, which has lessoned and in some cases eliminated SP entirely. Some popular management techniques include:
- Avoid sleeping on the back
- Reduce stress factors
- Regulate sleep patterns
- Eliminate or reduce caffeine, alcohol, and unnecessary drugs
- Prepare in advance for disruptions of your normal sleep patterns
- Rest properly during travel, adhering as closely to regular sleep patterns as is possible
- See your Dr. if new medications are inducing sleep paralysis
The most important advice that I can offer is get the rest that is needed and take the time to learn as much as you can about the causes and effects of Sleep Paralysis. Stay informed!