Sleep Paralysis: Inducing The Daily Nightmare

Sleep paralysis is a temporary but terrifying experience of being unable to move or speak while falling asleep or waking up. While it is not harmful, it can be distressing and prevent restful sleep. Sleep paralysis occurs when the body is stuck between sleep phases, and the exact cause is unknown. However, it has been linked to various factors, including sleep deprivation, irregular sleep schedules, mental health conditions, and substance use. Experiencing sleep paralysis can be frightening, but there are ways to cope and prevent future episodes. This involves improving sleep quality and treating any underlying conditions.

Sleep on your back

If you're looking to experience sleep paralysis on a daily basis, one of the most important things to do is to sleep on your back.

Sleeping on your back is a well-known factor that can induce sleep paralysis. Sleep experts have found a strong correlation between sleeping on your back and sleep paralysis. This is because sleeping on your back can make it more likely that you'll be aroused from sleep or wake up during the dream phase, due to things like snoring and undiagnosed obstructive sleep apnea.

If you usually sleep in a different position, it may feel unnatural to sleep on your back. To help you stay on your back, you can place pillows on either side of you to stop yourself from rolling over.

It's important to note that while sleep paralysis can be a frightening experience, it is generally not dangerous. However, frequent episodes of sleep paralysis can be a symptom of a more serious physical or mental health condition, so it is important to consult a doctor if you are experiencing it regularly.

Experience hallucinations

Sleep paralysis is a temporary condition in which a person is unable to move or speak while transitioning between sleep and consciousness. It is often accompanied by hallucinations, which occur in about 75% of episodes. These hallucinations can be visual, auditory, olfactory, or tactile, and they are generally characterised by fear.

Visual hallucinations

Visual hallucinations can range from seeing flashing lights and colours to perceiving physical presences, such as a person, animal, or imaginary creature. To increase the likelihood of experiencing visual hallucinations, try the following:

• Keep your bedroom dark.
• Place something in your peripheral vision, such as a poster or screen.

Auditory hallucinations

Auditory hallucinations can include imaginary sounds like radio static, footsteps, knocking, or ringing. Some people might hear breathing or voices, including laughter, whispers, or screaming. To increase the likelihood of experiencing auditory hallucinations, try the following:

• Create white noise in your bedroom, such as by using a fan or playing static on a radio.
• Set up a recording device in your room to play specific sounds.

Olfactory hallucinations

Olfactory hallucinations involve smelling things that aren't actually present, such as burnt toast, burning rubber, smoke, rotting food, chemicals, metals, or mould. To increase the likelihood of experiencing olfactory hallucinations, try the following:

• Place something in your room with a strong odour, such as a durian fruit or limburger cheese.
• Use scented candles or incense.

Tactile hallucinations

Tactile hallucinations include imaginary sensations like being touched, held down, or sexually assaulted. Some people also report hallucinations of bugs crawling, vibrations, being bitten, or sensations of floating, flying, or falling. To increase the likelihood of experiencing tactile hallucinations, try the following:

• Sleep naked or with minimal clothing to increase your physical sensitivity.
• Lower the temperature in your bedroom to increase sensitivity to touch.

While the above suggestions may increase the likelihood of experiencing hallucinations during sleep paralysis, it is important to note that deliberately inducing sleep paralysis can be dangerous. Sleep paralysis is often associated with other sleep disorders and mental health conditions, and it can have negative effects on your overall health and well-being. If you experience frequent sleep paralysis or are concerned about your sleep, it is recommended to consult a healthcare professional.

Feel suffocated

To feel suffocated during sleep paralysis, it is important to understand the factors that can contribute to this sensation. While sleep paralysis itself is not dangerous, it can be a frightening experience. Here are some factors to consider:

Sleep Position: Sleeping on your back has been linked to a higher incidence of sleep paralysis. Changing your sleep position might help induce the feeling of suffocation during an episode.

Breathing Difficulties: Some individuals with deviated septum or stuffy nose due to a cold or allergies have reported experiencing difficulty breathing during sleep paralysis, creating a sense of suffocation.

Chest Pressure Hallucinations: Sleep paralysis is often accompanied by hallucinations, and one type is called chest pressure hallucinations, or incubus hallucinations. These hallucinations can induce feelings of suffocation, as if someone is sitting on your chest.

Stress and Anxiety: Stress and anxiety are known to be associated with sleep paralysis. Higher levels of anxiety can intensify the feeling of suffocation during an episode.

Sleep Deprivation: Not getting enough sleep or having an irregular sleep schedule can increase the likelihood of experiencing sleep paralysis and may contribute to the sensation of suffocation.

Mental Health Conditions: Certain mental health disorders, such as post-traumatic stress disorder (PTSD), anxiety, and panic disorder, have been linked to sleep paralysis. Addressing these underlying conditions might help reduce the frequency and intensity of sleep paralysis episodes, including the feeling of suffocation.

It is important to note that while these factors may contribute to the sensation of suffocation during sleep paralysis, the exact cause of sleep paralysis is not fully understood. If you are experiencing frequent sleep paralysis episodes or they are affecting your daily life, it is recommended to consult a healthcare professional for guidance and support.

Have a mental health condition

Sleep paralysis is a temporary condition in which a person is conscious but unable to move or speak. It is not usually something to worry about, but it can be a symptom of a more serious problem, such as narcolepsy, post-traumatic stress disorder (PTSD), bipolar disorder, or anxiety or panic disorders. These conditions can disrupt sleep patterns, making sleep paralysis more likely to occur.

If you have a mental health condition and are experiencing sleep paralysis, it is important to seek professional help. A doctor may be able to treat an underlying condition that is triggering the sleep paralysis. They may refer you to a sleep specialist for further evaluation and treatment. Treatment options may include medication, such as antidepressants, or cognitive behavioural therapy (CBT).

In addition to seeking professional help, there are some self-care strategies that may help to manage sleep paralysis. These include:

• Maintaining a consistent sleep schedule
• Getting regular exercise
• Avoiding large meals, caffeine, alcohol, and smoking before bed
• Sleeping on your side or stomach instead of your back
• Improving sleep hygiene, such as creating a dark and quiet environment and reducing screen time before bed
• Reducing stress, especially before bedtime

Have a family history of sleep paralysis

Sleep paralysis is a temporary condition that affects an estimated 20% to 30% of people at some point in their lives. It involves a brief loss of muscle control and the inability to move or speak when falling asleep or upon waking up. While it is not usually dangerous, it can be a frightening experience for the individual.

If you have a family history of sleep paralysis, you may be at a higher risk of experiencing it yourself. Here are some factors to consider if you have a family history of sleep paralysis and are looking to induce it daily:

Sleep Schedule

Having an irregular sleep schedule can increase your risk of experiencing sleep paralysis. This includes shift work, jet lag, or staying up all night. Maintaining a consistent sleep schedule with specific bedtimes and wake-up times, even on weekends, can help reduce the likelihood of sleep paralysis.

Sleep Habits

The quality of your sleep also plays a role in sleep paralysis. Getting 7 to 9 hours of uninterrupted sleep per night in a quiet, dark, and comfortable environment is ideal. It is recommended to avoid caffeine and alcohol before bed and to refrain from using electronic devices at least an hour before sleeping. Regular exercise can also promote better sleep, but it is advised to not exert yourself within 4 hours of bedtime.

Sleep Position

Your sleeping position can also influence the occurrence of sleep paralysis. Sleeping on your back has been linked to a higher risk of sleep paralysis. Trying different sleeping positions, such as sleeping on your side or stomach, may help reduce the chances of experiencing sleep paralysis.

Stress and Mental Health

Stress and mental health conditions, such as anxiety, bipolar disorder, or post-traumatic stress disorder (PTSD), can contribute to sleep paralysis. Addressing stress and managing any underlying mental health issues through techniques like cognitive behavioural therapy (CBT) or other therapeutic approaches can help improve sleep quality and potentially reduce the frequency of sleep paralysis.

Medication

Certain medications, particularly those used to treat ADHD, have been associated with sleep paralysis. If you are taking any medications, it is essential to discuss them with your healthcare provider to understand their potential impact on your sleep.

While these factors can increase your chances of experiencing sleep paralysis, it is important to note that there is no guaranteed way to induce it daily. Additionally, intentionally inducing sleep paralysis is not recommended due to the distress it can cause. If you are experiencing frequent sleep paralysis or have concerns about your sleep, it is advisable to consult a healthcare professional for personalised advice and treatment options.

Frequently asked questions