Miya Pearson
Sleep paralysis is a parasomnia that can cause a temporary inability to move or speak. It can be a scary and overwhelming experience, but it's important to remember that it's not physically harmful. There are several ways to wake up from sleep paralysis, including focusing on moving a small part of your body, such as your fingers or toes, or trying to make an intense movement, like jerking or coughing. Some people also find that taking deep breaths and reminding themselves that the episode is temporary can help them stay calm until they fully wake up.
| Characteristics | Values |
|---|---|
| Move a small area of your body | Fingers and toes |
| Force an intense movement | Jerking, coughing, twitching |
| Take deep breaths | |
| Scrunch up your face | |
| Get out of bed and turn on a light |
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What You'll Learn
Try to move a small part of your body, like your fingers or toes
Sleep paralysis can be a scary and overwhelming experience, but there are ways to help you wake up from an episode. One method is to focus on trying to move a small part of your body, such as your fingers or toes. This can help prompt your body to wake up and regain full consciousness.
Some people find it easier to form small movements, while others may have to wait for the episode to pass. If you can manage it, try to wiggle your fingers or toes, or even your nose or ears. You could also try to scrunch up your face, as if you smelled something bad. Making a face like this two or three times in a row can help break the paralysis.
If you can't manage to move your fingers or toes, try to focus on taking full and deep breaths. Remind yourself that this is temporary and will typically pass in a few seconds. If you regularly experience sleep paralysis, consider sharing this with someone close to you, such as your bed partner.
Once you wake up, get out of bed immediately and turn on a light. Wash your face with cold water. Staying in bed increases the chance of sliding back into sleep paralysis.
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Take deep breaths to stay calm
Sleep paralysis can be a scary and overwhelming experience. While it is not physically harmful, it can cause feelings of anxiety and overwhelm. If you find yourself in this situation, it is important to try to stay calm and remember that it is temporary and will typically pass in a few seconds. Focusing on taking full and deep breaths can help you to do this.
Deep breathing is a well-known technique for calming the mind and body. When you take a deep breath, you are bringing more oxygen into your lungs, which can help to relax your body and slow down your heart rate. This can be especially helpful during sleep paralysis, as the feeling of heaviness on your chest can make it difficult to breathe and increase feelings of anxiety. By taking deep breaths, you are actively working to counteract these physical symptoms and bring your body back to a state of calm.
To practice deep breathing, start by placing one hand on your stomach and the other on your chest. Take a slow, deep breath in through your nose, feeling your stomach expand. Hold the breath for a moment, then breathe out slowly through your mouth. As you breathe, focus on the sensation of the air moving in and out of your body. This will help to ground you in the present moment and distract you from any anxious thoughts or sensations.
If you find it difficult to take deep breaths, you can try combining this technique with other methods for waking up from sleep paralysis. For example, you could try moving your fingers and toes or making a sudden, intense movement like jerking or coughing. Some people also find it helpful to scrunch up their face, snarling and squinting as if they smelled something bad. This method is said to be foolproof and can help break the paralysis immediately.
Remember, it is important to find what works best for you. If you regularly experience sleep paralysis, consider sharing this with someone you trust, such as your bed partner. Having someone who understands what you are going through can provide support and help you feel less alone during these frightening episodes.
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Make a face like you've smelled something bad
Sleep paralysis can be scary and overwhelming, but there are a few things you can try to help you wake up from an episode. One method is to make a face like you've smelled something bad. Scrunch up your face, snarl and squint two or three times in a row. This method is said to break the paralysis immediately.
Other methods to try include focusing on moving a small area of your body, such as your fingers and toes, or forcing a sudden and intense movement, like jerking, coughing or twitching. Some people find it easier to form movement than others, so if this doesn't work, try to focus on taking full and deep breaths. Remember that sleep paralysis is temporary and will typically pass in a few seconds. If you regularly experience sleep paralysis, consider sharing this with someone close to you.
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Get out of bed and turn on a light
If you're experiencing sleep paralysis, it can be helpful to focus on trying to move a small area of your body, such as your fingers and toes. This can help prompt your body to wake up and regain full consciousness. Once you've woken up, get out of bed immediately and turn on a light. If you just stay in bed, the chance of sliding right back into sleep paralysis is high. You could also try washing your face with cold water.
Some people have reported that intense movement—such as jerking, coughing, or twitching—may help snap you out of a sleep paralysis episode. However, not everyone will be able to do this. One source suggests scrunching up your face, as if you've smelled something bad, two or three times in a row. This method is said to be foolproof.
During a sleep paralysis episode, it can be helpful to focus on taking full and deep breaths. Try to remember that this is temporary and will typically pass in a few seconds. This can help you stay calm until you can fully wake up. If you regularly experience sleep paralysis, it can be beneficial to share this with someone, such as your bed partner, if possible.
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Wash your face with cold water
Sleep paralysis can be a scary and overwhelming experience. While it is not physically harmful, it can cause feelings of anxiety and overwhelm. If you experience sleep paralysis, it can be helpful to focus on trying to move a small area of your body, such as your fingers and toes. Some people also find that intense movements, such as jerking or coughing, can help to snap them out of it.
Washing your face with cold water is another way to wake up from sleep paralysis. This method can be particularly effective if you combine it with getting out of bed immediately and turning on a light. The cold water will help to stimulate your senses and bring you back to full consciousness. It can also help to clear any lingering sleepiness or grogginess that may be contributing to the sleep paralysis.
To wash your face with cold water effectively, start by splashing your face with cool water to help you feel more alert. You can then gently massage your face with your fingertips, focusing on areas where you may hold tension, such as your forehead, temples, and jaw. This can help to further stimulate your senses and promote relaxation.
If you have access to a sink, you can also try splashing your face with cold water directly from the tap. Alternatively, you can keep a small towel or washcloth soaked in cold water by your bedside to use when needed.
Washing your face with cold water can be a simple and effective way to wake up from sleep paralysis. It is important to remember that sleep paralysis is temporary and will typically pass in a few seconds. Combining this method with other techniques, such as deep breathing and moving your fingers and toes, can also help to speed up the process of waking up and regaining full consciousness.
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Frequently asked questions
Try to focus on moving a small part of your body, such as your fingers and toes. Some people find that intense movement, such as jerking or coughing, can also help.
Try scrunching up your face, as if you've smelled something bad. Snarl and squint two or three times in a row.
Get out of bed immediately and turn on a light. Wash your face with cold water. Staying in bed increases the chance of sliding back into sleep paralysis.
