Content

• Steps
• Method 1 of 4: Immediate Action
• Method 2 of 4: Improving and Extending Sleep
• Method 3 of 4: Herbal Remedies
• Method 4 of 4: Medical Assistance
• Additional articles

Sleep paralysis is a condition in which a person wakes up from sleep but is unable to move or speak. Sleep paralysis can also be accompanied by shortness of breath, a feeling of impending doom, the feeling that you are being watched. This uncomfortable and often frightening condition can be prevented by certain measures: sleep more, take herbal remedies, or see a doctor. If you have frequent sleep paralysis, or if your sleep has improved, seek medical attention.

Steps

Method 1 of 4: Immediate Action

1. 1 Try to relax. Sleep paralysis is often awful and you may need to get rid of it, especially if it is accompanied by the feeling that someone is holding you back. That being said, the best way is to relax. If you feel like something is holding you in place, do not resist and do not try to break free - let the unknown force continue to act. This will help you wake up completely or fall asleep again.
   • Try to say to yourself: "I have sleep paralysis, this is a natural state, I am not in danger." Repeat something like this to yourself as you try to wake up fully or go back to sleep with sleep paralysis.
2. 2 Remember everything is fine. Understanding this will help you relax in the event of sleep paralysis - if you know what is happening to you and understand that this is only a short-term phenomenon, it will be easier for you to relax. While sleep paralysis can be a symptom of a rare medical condition called narcolepsy, it is usually not associated with any serious health problem. During sleep, you are in "atony", that is, your brain keeps the body in a calm and relaxed state (which is probably why you do not move in accordance with what you dream, which could harm yourself and others). With sleep paralysis, you are aware of this state.
   • Scientists believe that sleep paralysis can occur if you do not get out of REM sleep smoothly.
   • Sleep paralysis can be accompanied by hallucinations. For example, you may feel like there is someone else in the room, or that you are being held in place. Remind yourself that these are just hallucinations caused by sleep paralysis and you are not in danger.
3. 3 Wiggle your toes, wincing, or clenching your hand into a fist. Some people manage to interrupt sleep paralysis if they move an arm or leg. Try to focus all your attention on your toes or hands and try to wiggle them or fold your fingers into a fist. Another way is to try to grimace as if you were smelling bad. Repeat these steps several times to fully awaken.
4. 4 Talk to your partner. If you share a bed with a loved one, talk to them and talk about your feelings. In this case, he will be able to help you get out of sleep paralysis. Ask a loved one to shake you if they notice that you are breathing heavily and intermittently. This doesn't always work - your partner can make a mistake and interrupt your normal sleep - but it's worth a try.
   • Most people are unable to speak with sleep paralysis. However, you can negotiate with a loved one about a certain sign that you will give him if you are overwhelmed by sleep paralysis.For example, if you focus on your throat, you can whisper “help” or cough, which will let your partner know that you need help.

Method 2 of 4: Improving and Extending Sleep

1. 1 Increase your sleep time. Sleeping longer can often help prevent sleep paralysis, so try to get more sleep at night. Typically, adults need 6-8 hours of sleep each night, but you may need more.
   • For example, if you sleep six hours a night and have sleep paralysis, try going to bed an hour earlier so you can get seven hours of sleep every night. Seven hours is the minimum amount of sleep for an adult, so try to get 7-9 hours of sleep each night.
2. 2 Go to bed at the same time. Go to bed in the evening and wake up at a specific time in the morning. This will improve the quality and duration of your sleep. Observe the routine on weekends as well.
   • For example, if on weekdays you go to bed at 11:00 pm and wake up at 6:30 am, stick to this regime throughout the weekend.
3. 3 Get a certain bedtime regimen and stick with it. This will help you fall asleep more easily in the evening and make you sleep better. If you don't have a routine like this, create one.
   • For example, before bed, you can brush your teeth, wash your face, change into your pajamas, read for 20 minutes, then turn off the lights and go to bed. Choose the mode that suits you.
   • If you are having trouble falling asleep right away, do not try to overcome yourself. Get out of bed and repeat part of your bedtime routine. For example, you can get out of bed and read a book for 20 minutes, then go to bed again.
4. 4 Make sure your bed and bedroom are comfortable to sleep in. A comfortable mattress, soft pillows and bedding, a pleasant and cozy atmosphere in the bedroom will help you fall asleep easier and make your sleep sound better. Also, the bedroom should be dark, quiet, and cool enough.
   • If your bedroom is cluttered or your bed is uncomfortable, try to fix it. For example, you can buy new bedding, clean your bedroom, or buy a new comfortable mattress.
   • If you live in a fairly bright and noisy place, consider purchasing opaque and sound-absorbing curtains for your bedroom.
5. 5 Use your bed only for sleep and sex. Do not do anything else in it, otherwise it can negatively affect your sleep and increase your risk of sleep paralysis. Don't watch TV, use a laptop or other electronic device, or even read in bed.
6. 6 Don't eat anything about two hours before bed. Eating late can lead to sleep disturbance and increase the risk of sleep paralysis. If you are used to snacking before bedtime, try to do so no later than two hours before bedtime.
7. 7 Do not exercise before bed. Intense physical activity late in the day can make it difficult to fall asleep, so try to schedule your workouts earlier, that is, in the morning or afternoon.
   • If you still need to exercise in the evening, opt for light exercise such as walking, lifting small weights, and stretching.
8. 8 Limit or cut caffeine altogether in the afternoon and evening. Caffeine interferes with sleep. Reduce or eliminate caffeinated beverages such as coffee, tea, and Coca-Cola in the afternoon.
   • For example, if you are used to drinking a cup of coffee at 4:00 pm, try replacing it with decaffeinated coffee or a cup of green tea.
9. 9 Relax before bed. Taking some time to relax before bed will improve your sleep and help prevent sleep paralysis. There are many relaxation techniques. For example, you can try the following methods:
   • progressive muscle relaxation
   • deep breathing
   • taking a bath
   • yoga or light stretching
   • soothing music

Method 3 of 4: Herbal Remedies

1. 1 Talk to your doctor before taking herbal supplements. Many people think that "natural" automatically means "safe", but this rule is not always followed. Talk to your doctor or pharmacist before taking any herbal remedy, as this remedy may interact with other medications you are taking or worsen pre-existing health problems. In addition, the pharmacist will be able to recommend good manufacturers for you. Herbal remedies are much less strictly regulated than pharmaceuticals, and their composition may differ from advertised ones. The pharmacist needs to know the most trusted and trusted brands.
2. 2 Take valerian root. Valerian root has a calming effect, it helps you fall asleep and promotes sound and longer sleep. Valerian root supplements are available at pharmacies or health food stores. Always check with your doctor before taking valerian root.
   • Valerian root can interact with other drugs such as fexofenadine, alprazolam, and lorazepam.
   • The usual dosage is 400-900 milligrams about two hours before bedtime, for 28 days.
3. 3 Try passionflower. Passionflower will help you calm down and improve your sleep quality. You can find it at a pharmacy or health food store. Talk to your doctor before taking passionflower.
   • Passionflower can lower blood pressure, so if you are taking blood pressure medications, consult your doctor first.
   • Do not take passionflower while pregnant as it can cause uterine contractions.
   • Try one passionflower 90mg tablet daily.
4. 4 Drink chamomile tea. Chamomile soothes and improves sleep quality and duration. Try drinking 1–2 glasses (250–500 milliliters) of chamomile tea before bed every night. To make chamomile tea, place a teabag in a mug and simply pour boiling water over it. Wait about 5 minutes for the tea to brew, then remove the tea bag. Wait for the tea to cool slightly before drinking it.
   • Chamomile tea can interact with various medications, so check with your doctor first. For example, chamomile tea can interact with sedatives, blood thinners, diabetes medications, and blood pressure medications.
5. 5 Consider taking lemon balm. Melissa, or lemon mint, also calms and improves sleep. What's more, lemon balm's effect is enhanced when taken with chamomile or valerian root, so you can combine the two.
   • Please consult your doctor first. Do not take lemon balm if you are pregnant or if you have an overactive thyroid gland (hyperthyroidism).
   • You can take 300-500 milligram lemon balm capsules up to three times a day.
6. 6 Rub lavender essential oil into palms and wrists. Even briefly massaging your hands and wrists with soothing lavender oil can help you calm down and improve your night's sleep.
   • Try mixing a few drops of lavender essential oil with a tablespoon (15 ml) of another oil, such as almond or coconut oil. Massage the mixture between your palm and wrist, and then inhale the air as deeply as possible.

Method 4 of 4: Medical Assistance

1. 1 If sleep paralysis persists, make an appointment with your doctor. If the increase in sleep and measures to improve sleep quality have not worked, you may need to see a doctor. Note that sleep paralysis can be a symptom of a more serious problem, such as narcolepsy.
2. 2 Talk to your doctor about taking tricyclic antidepressants. Your doctor may prescribe a tricyclic antidepressant, such as clomipramine, to treat sleep paralysis. Tricyclic antidepressants affect brain chemistry and prevent sleep paralysis by increasing the duration of REM sleep. Ask your doctor about taking this type of drug and about possible side effects. Tricyclic antidepressants can cause the following side effects:
   • Dry mouth
   • Constipation
   • Urinary problems
   • Increased sweating
   • Blurry vision
   • Drowsiness
   • Overdose may result in increased sedation, seizures, low blood pressure and arrhythmia, which can be fatal
3. 3 Talk to your doctor about taking melatonin. Melatonin is a naturally occurring sleep hormone in the body, but some people are deficient in it. Melatonin can be purchased without a prescription, but you should consult your doctor first.
   • Start with low doses of melatonin, especially if you are an elderly person. Only 0.1–0.3 milligrams is usually sufficient to improve sleep. If you find it difficult to get the product at such a small dosage, try cutting the tablets in half or in quarters.
4. 4 Ask your doctor about the possible side effects of any medications you are taking. If you are taking any medication, check with your doctor to see if it may cause sleep paralysis. Some drugs can interfere with normal sleep, in which case it is possible that reducing the dosage or switching to other drugs will help you get rid of sleep paralysis.

Additional articles

How to deal with sleep paralysis How to have lucid dreams How to deal with sleepwalking How to cope with insomnia How to sleep less How to get through the day if you've slept less than four hours How to stop snoring How to deal with spilling How to sleep with noise How to fall asleep when you are sick How to sleep after you've seen, read or watched something scary How to get sick after a nightmare Get sick when you are nervous How to sleep again if you wake up too early