Gina Johnson
Sleep paralysis is a parasomnia that can cause a temporary inability to move or speak. It is not physically harmful, but it can be scary and overwhelming. It typically passes within a few seconds to 2 minutes. During an episode, there are several ways you can help wake yourself up. For example, focusing on moving a small area of your body, like your fingers or toes, or forming an intense movement like jerking or coughing. If you share a bed, telling your partner about your sleep paralysis can be beneficial, as they can wake you up when they notice you're having an episode.
How to Wake Up from Sleep Paralysis
| Characteristics | Values |
|---|---|
| Focus on a small muscle group | Move your fingers, toes, or eyes |
| Attempt intense movement | Jerk, cough, twitch, roll, or scrunch up your face |
| Breathe | Take deep breaths or hold your breath |
| Count | Count to yourself |
| Verbalisation | Say a short word like "help" |
| Physical touch | Ask your bed partner to wake you with a gentle touch or shake |
| Get up and move around | Turn on a light, wash your face with cold water |
| Meditation | Try a bedtime body scan meditation |
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What You'll Learn
Focus on small muscle groups
Sleep paralysis is a frightening but harmless phenomenon in which you feel conscious yet unable to move or speak. It happens when you pass between stages of wakefulness and sleep, leaving your body stuck between sleep phases. During an episode, you might also feel pressure or a sense of choking, or even have hallucinations.
While sleep paralysis usually passes within a few seconds to a few minutes, there are some techniques you can try to help wake yourself up. One of these is focusing on small muscle groups.
Focusing on small muscle groups, such as your fingers or toes, can help prompt your body to wake up and regain full consciousness. Try to wiggle your fingers or toes or make a fist to snap yourself out of sleep paralysis. You can also try to move your head, which some people have found to be the easiest way to break free from an episode.
If you find it difficult to move these small muscle groups, you can try to force a sudden and intense movement, such as jerking, coughing, or twitching. Alternatively, you can try holding your breath until your body wakes up due to a lack of air. However, this technique may not be suitable for everyone, as some people may find it challenging to breathe during sleep paralysis.
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Attempt intense movements
While sleep paralysis episodes usually end on their own, you can try to wake yourself up by attempting intense movements. Sleep paralysis causes a temporary inability to move or speak, but you can try to snap out of it by making an intense effort to move. This could involve jerking, coughing, or twitching. These intense movements may help you regain full consciousness.
It is important to note that not everyone will be able to perform these intense movements during an episode of sleep paralysis. Some people may find it easier to form small movements, such as wiggling their fingers or toes, while others may have to wait for the episode to pass.
If you are experiencing recurrent or particularly frightening episodes of sleep paralysis, it is important to seek medical attention. A healthcare provider can help identify the underlying causes and provide treatments or self-care recommendations to reduce the frequency of episodes. Additionally, improving your sleep hygiene and sleep environment can also help prevent future episodes. This includes maintaining a consistent sleep schedule, creating a comfortable and distraction-free bedroom, and engaging in relaxing activities before bed.
While sleep paralysis can be a frightening and overwhelming experience, it is important to remember that it is not physically harmful. Typically, an episode will pass within a few seconds to a couple of minutes. During an episode, focusing on taking deep breaths and reminding yourself that it is temporary can help you stay calm until you fully wake up.
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Practice breathing techniques
Sleep paralysis is a frightening but harmless phenomenon that can happen to anyone at any age. It occurs when your body is in between stages of sleep and wakefulness, and you may experience it before falling asleep or as you wake up. During an episode, you are aware of your surroundings but unable to move or speak. You may also experience hallucinations, a sense of suffocation, and pressure on your chest, which can make it difficult to breathe.
Focus on taking deep breaths
During sleep paralysis, it is essential to remain calm and remind yourself that the episode is temporary and will typically pass in a few seconds to a couple of minutes. Focusing on your breathing can help you stay calm and relaxed until you fully wake up. Take slow, deep breaths, inhaling and exhaling steadily. This can help to reduce any feelings of anxiety or overwhelm that may arise during the episode.
Practice diaphragmatic breathing
Diaphragmatic breathing, or belly breathing, involves slow and deep inhalation through the nose, followed by slow exhalation through the mouth. This type of breathing activates the diaphragm and helps to promote relaxation. Place one hand on your chest and the other on your stomach. As you breathe in, feel your stomach expand, pushing your hand out, while the hand on your chest remains still. Then, breathe out slowly through pursed lips, feeling your stomach fall. Repeat this cycle of deep, slow breaths, focusing on the sensation of the breath moving in and out of your body.
Try the 4-7-8 breathing technique
This technique involves inhaling quietly through your nose for a count of four, holding your breath for a count of seven, and then exhaling with a "whoosh" sound through your mouth for a count of eight. This pattern of breathing helps to slow down your heart rate and promote a sense of calm. Repeat this cycle a few times, focusing on the rhythm of your breath and the sensation of relaxation it brings.
Combine breathing with visualisation
Visualisation techniques can be powerful when combined with deep breathing. As you inhale and exhale slowly, visualise a calming scene or a positive memory. Imagine yourself in a peaceful place, such as a quiet beach or a serene garden. Engage all your senses in this visualisation—the sound of the waves or the birds chirping, the warmth of the sun on your skin, the scent of the flowers, and so on. This multisensory approach can help to further enhance the calming effects of deep breathing.
Remember, while these breathing techniques can help you manage and wake up from sleep paralysis, it is also important to address any underlying sleep issues or disorders that may be contributing to the frequency or severity of episodes. Consult with a healthcare professional or a sleep specialist to receive personalised advice and treatment options.
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Get help from your bed partner
If you experience sleep paralysis, it can be beneficial to share this with your bed partner. Explain to them what sleep paralysis looks like for you. For example, some people find that they can open their eyes during an episode but cannot speak or move.
If you are comfortable doing so, you can ask your bed partner to help wake you up if they notice you are having an episode. They could try gently touching you or helping you to sit up, which may force your body to wake up. You may also jolt out of sleep paralysis if your bed partner speaks to you.
After you have woken up from sleep paralysis, it can be beneficial to get up and move around. This can help ensure that you do not fall back asleep and experience another episode.
If you have frequent episodes of sleep paralysis, it may be a symptom of a more serious problem, such as narcolepsy, panic disorder, or post-traumatic stress disorder (PTSD). Talk to your doctor if sleep paralysis is disrupting your daily life.
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Improve your sleep hygiene
Sleep hygiene refers to the practices and routines that help you get better sleep. It encompasses your sleep environment and daily habits. Here are some tips to improve your sleep hygiene:
Bedroom Environment
- Keep the room cool and dark: Maintain a bedroom temperature between 65°F and 68°F. Consider using light-blocking curtains or shades to minimise outside light.
- Reduce noise: Use heavy curtains and rugs to absorb sound, or try a sleep machine that provides white noise or soothing sounds.
- Create a comfortable space: Ensure your mattress and pillows are comfortable and replace them if they're worn out.
- Limit distractions: Keep electronic devices and work-related items in another room. Reserve your bedroom for sleep and intimacy, and have children and pets sleep elsewhere.
Daily Routines and Habits
- Stick to a sleep schedule: Go to bed and wake up at the same time every day, including weekends. This reinforces your body's sleep cycle and makes it easier to fall asleep and wake up.
- Wind down before bedtime: Avoid stressful or stimulating activities in the hour before bed. Put away electronic devices, or use them for calming music or guided relaxation.
- Avoid stimulants: Refrain from consuming caffeine after lunch if it keeps you awake. Also, avoid nicotine and alcohol close to bedtime, as they can interfere with your sleep.
- Eat and exercise appropriately: Finish your evening meal at least three hours before bedtime, and avoid large meals late in the day. Regular exercise, especially outdoors, can improve your sleep quality, but avoid vigorous activity close to bedtime.
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Frequently asked questions
Sleep paralysis is a frightening but temporary phenomenon, and it should pass within a few seconds to a few minutes. To help yourself wake up, you could try moving your fingers and toes or forcing a sudden, intense movement. Alternatively, you could try to take a deep breath, which may help to snap you out of it. If you have a bed partner, you could ask them to wake you up if they notice you're having an episode.
While there isn't much you can do to prevent sleep paralysis entirely, there are some steps you can take to lower your risk. One of the best ways to avoid sleep paralysis is to improve your sleep quality. You can do this by getting seven to nine hours of sleep per night, keeping a consistent sleep schedule, and creating a comfortable sleep environment that's dark, quiet, and free from electronic devices.
During an episode of sleep paralysis, you may feel conscious and aware of your surroundings, but you will be unable to move or speak. Sleep paralysis can also cause feelings of pressure or choking, and you may experience hallucinations.
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