Sleep paralysis is something that will likely affect us all two or three times in our lives, although some people suffer from it repeatedly and it can cause anxiety.
To combat anxiety, often it is enough to have information and know that it is real but not dangerous. In any case, there is a consensus on the desire to know how to avoid sleep paralysis, regardless of the culture we analyze.
But, even if we come to know what to do during a sleep paralysis episode, it remains bothersome, so we will also see how to reduce the frequency of these episodes.
What is sleep paralysis
Sleep paralysis is a condition that occurs when the brain exits the REM phase, the last cycle of sleep, but for reasons that are not well understood, it forgets to deactivate a mechanism of that phase by which the muscles remain relaxed. The result is that you are awake, you may even open your eyes, but you cannot move or speak.
In some cultures, it is said that "a dead person sits on you" during these sleep paralysis episodes, referring to the sensation of pressure on the chest that accompanies most cases. However, it can manifest with other symptoms and be even more terrifying.
Let’s not kid ourselves, the first time it happens to us, we all feel distress or terror and long to know how to escape that very real "nightmare," how to get out of sleep paralysis.
Symptoms of sleep paralysis
The most common
- You feel awake, you believe you are awake, you can even see your surroundings, but you cannot move a finger. You try to scream and your voice does not come out, and within a few seconds or a couple of minutes, you are finally fully awake.
- Fear, anxiety, or distress are normal in the first episodes or always. There are people who, by repeatedly experiencing these episodes, manage to guide themselves to wait for that brief moment without panicking.
- Just as you try to scream and cannot, it is common to feel pressure in the chest or throughout the body.
Others that may vary
There are people who experience visual, auditory, or both hallucinations during these episodes. In these cases, it is often referred to as the intruder paralysis, because it is common to see people, known or unknown, while experiencing the other symptoms.
Other people, on the other hand, feel as if they are in zero gravity or floating in the air. Do not confuse this vertigo of sleep paralysis, vestibular in this case, with that recurring dream where one wakes up startled because they dream they are falling to the ground or over a precipice. Remember that during sleep paralysis, your brain is awake and you do not see yourself tripping or falling into the void.
What are its possible causes
It is not known why we experience an isolated episode of sleep paralysis at some point in our lives. In these specific cases, we cannot even talk about a symptom, but it is different for those who go through this process repeatedly.
The clinical study of what sleep paralysis is and how to avoid it focuses on relief and improvement of the quality of life for those who suffer from this issue of waking up repeatedly. Analyzing these cases, it has been found that patients (here we are indeed talking about a symptom) agree on some of the following statements.
Stress, anxiety, or accumulated lack of sleep
Stress and poor sleep quality seem to be behind the vast majority of recurring sleep paralysis episodes over time.
In these cases, it is much more practical than trying to learn behavioral therapy to avoid panicking during episodes, to improve mood and sleep quality.
Of course, if necessary, seek therapy, but not for sleep paralysis but for what is troubling you. Exercise and take good care of how you sleep.
Investing in a good mattress can improve these unpleasant experiences and, at the same time, help you combat stress and nerves because insomnia and light sleep feed into these problems.
We recommend playing it safe and choosing a pocket spring mattress that allows you to avoid additional requirements, such as extra firmness if you have back problems. Your only concern will be choosing whether you prefer one sensation or another when lying down and whether you tend to feel cold or, on the contrary, sweat a lot while sleeping.
If you have any questions, consult us about which model and materials for the cover and mattress protector are best for you.
Poor sleep hygiene
Sleep paralysis may occur more frequently in people who work shifts and in those who do not have a regular sleep schedule.
We cannot control your work schedule if you work shifts, but we can invest in quality when it comes to resting. Starting with the bed frame, followed by the mattress, and finishing with the bedding.
If your irregular sleep pattern is due to your own choices, it is ideal to make an effort for a while to see if going to bed at the same time every day and getting the necessary hours of sleep resolves your problem.
Mental illnesses and narcolepsy
If accumulated stress may be a reason for sleep paralysis to occur frequently, imagine what happens to people with post-traumatic stress disorder: for them, this is a fairly common problem.
Those suffering from bipolar disorder and panic attacks also experience some types of sleep paralysis more frequently.
People with narcolepsy are other common candidates for this type of paralysis upon waking.
Whenever sleep paralysis is a symptom of an illness, the first step to avoid it is to treat the illness itself.
Certain medications and substances
Sometimes it is not an illness but a medication that induces episodes of sleep paralysis in susceptible patients. We can mention hypnotics, but also substances like drugs or over-the-counter supplements to help sleep.
If the origin of your bad experiences while sleeping began with a medical treatment, consult with the prescriber to evaluate the possibility of switching to another.
Family history
There seems to be a genetic component. The tendency to suffer from sleep paralysis is not inherited, although it is more common in people with a family member affected by the same issue.
Sleeping on your back
We do not know the reason why sleep paralysis is more likely among those who tend to sleep on their backs. Try sleeping on your side.
Tips to avoid sleep paralysis
In the face of sleep paralysis, what to do. Here are a series of tips that, when used together, yield very good results.
- If the problem has arisen recently, then stop and analyze if there is something that worries you or if you are taking a new medication, a new adaptogen, or whatever it may be. Do not abuse stimulants like caffeine as it could interfere with your sleep quality, and you want to rest as best as possible.
- Once you have discovered a reason, consult the appropriate professional.
- In the meantime and from the beginning, insist and persist on the quality of your rest.
- Try to sleep on your side and on a pillow of the appropriate thickness.
- The mattress should be of medium or high firmness and, of course, replaced at the end of its useful life. Remember that foam mattresses have a shorter lifespan than pocket spring mattresses, which are more durable.
- Try to go to bed at the same time every night and do so relaxed.
- Practice some hobby during the day, do light exercise, and take a warm shower before going to bed.
- Disconnect from digital devices at least one hour before going to bed and do not lie down right after finishing dinner.
- If, despite everything, you experience sleep paralysis again, remind yourself that you are not dreaming. Even if you can see or hear fictitious things, and very importantly, that this anxiety will resolve itself in a matter of seconds or a few minutes.
- You will be surprised to see how once you manage to rationalize the process, its duration shortens. Not to mention that you feel less anxious and wake up with less of a startle or without it.
We would love to tell you how to easily avoid sleep paralysis in all cases. But unfortunately, we can't because doctors still do not fully understand the mechanism by which it occurs. They also do not know why some people are predisposed, although they have established risk groups.
If you suffer an isolated episode, don't worry. If it repeats, look for a possible cause. In all cases, improving the quality of your rest helps you regain quality of life.