How To Avoid Sleep Paralysis

How To Avoid Sleep Paralysis

What is Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak that occurs while falling asleep or waking up. It is a common experience, affecting up to 40% of the population. Sleep paralysis episodes typically last for a few seconds or minutes, but they can sometimes last for longer.

What Causes Sleep Paralysis?

Sleep paralysis is caused by a temporary disruption in the brain's sleep-wake cycle. When you fall asleep, your brain produces chemicals that paralyze your muscles to prevent you from acting out your dreams. This paralysis usually wears off as you wake up, but sometimes it can linger for a few seconds or minutes.

There are a number of factors that can increase your risk of experiencing sleep paralysis, including:

• Lack of sleep
• Irregular sleep schedule
• Stress
• Anxiety
• Certain medications
• Narcolepsy

How to Avoid Sleep Paralysis

There is no surefire way to prevent sleep paralysis, but there are a number of things you can do to reduce your risk:

• Get enough sleep. Most adults need 7-8 hours of sleep per night.
• Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends.
• Create a relaxing bedtime routine. This could include taking a warm bath, reading a book, or listening to calming music.
• Avoid caffeine and alcohol before bed.
• If you experience sleep paralysis, try to stay calm. Remind yourself that it is only temporary and will soon pass.

If you experience sleep paralysis frequently, it is important to see a doctor to rule out any underlying medical conditions.

Additional Tips

• Try to avoid sleeping on your back. Sleeping on your back can increase your risk of sleep paralysis.
• Prop yourself up with pillows. This can help keep your airways open and reduce your risk of sleep paralysis.
• Avoid watching scary movies or reading scary books before bed. This can increase your anxiety and make you more likely to experience sleep paralysis.
• If you are taking any medications, talk to your doctor about whether they could be increasing your risk of sleep paralysis.