Herbie Murray
Sleep paralysis is a frightening but harmless phenomenon where you're conscious yet unable to move or speak as you enter or exit REM sleep. It can also be accompanied by hallucinations and a sense of choking. While it usually passes within a few seconds to minutes, there are ways to help yourself wake up from an episode. These include trying to move a small body part, like your fingers or toes, or asking your bed partner to wake you up with a gentle touch or shake. You can also try to prevent sleep paralysis by improving your sleep hygiene, such as by keeping a consistent sleep schedule and creating a comfortable sleep environment.
| Characteristics | Values |
|---|---|
| What is sleep paralysis? | A temporary sense of paralysis that occurs between stages of wakefulness and sleep. |
| What does it feel like? | Being conscious but unable to move or speak. |
| What causes it? | During sleep, the brain sends signals to relax the muscles in the arms and legs. In sleep paralysis, the body is stuck between sleep phases, resulting in muscle atonia. |
| Who does it affect? | Sleep paralysis can happen to anyone at any age. It is more common among people with varying sleep schedules and may run in families. |
| How to wake up from an episode | Focus on moving a small body part like fingers or toes, force a sudden intense movement, take deep breaths, or ask a bed partner to gently touch or shake you awake. |
| Prevention | Improve sleep quality by maintaining a consistent sleep schedule, creating a comfortable sleep environment, reducing electronic device usage before bed, and relaxing before bedtime. |
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What You'll Learn
Move fingers and toes
Sleep paralysis is a parasomnia that causes a temporary inability to move or speak. It occurs when your body is in between stages of sleep and wakefulness. During an episode, you may be aware of your surroundings but unable to move or speak. You may also experience sensations of pressure or choking, or even hallucinations. While sleep paralysis is not physically harmful, it can be a frightening and overwhelming experience.
If you find yourself in a sleep paralysis episode, one technique to wake up is to focus on moving your fingers and toes. Try wiggling one finger or toe at a time, slowly moving on to the next one. This can help prompt your body to wake up and regain full consciousness. It is important to remain calm and remember that the episode is temporary and will typically pass within a few seconds to a couple of minutes.
Some people may find it easier to form small movements, such as those of the fingers and toes, while others may have to wait for the episode to pass. If you are able to move your fingers and toes, you can then try to make more intense movements, such as jerking, coughing, or twitching, to snap yourself out of the sleep paralysis episode.
If you regularly experience sleep paralysis, it may be beneficial to share this with someone close to you, such as your bed partner. This way, they can be aware of the signs and help you wake up by gently touching you or helping you sit up. Additionally, improving your sleep hygiene and maintaining a consistent sleep schedule can help reduce the frequency of sleep paralysis episodes.
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Attempt an intense movement
Sleep paralysis is a frightening but harmless phenomenon that can occur as you enter or exit the REM sleep stage. During an episode, you are aware of your surroundings but unable to move or speak. While there is no proven way to end an episode, some strategies can help. One such strategy is attempting an intense movement.
During sleep paralysis, your mind is awake or half-awake, but your body is still in a state of paralysis. Attempting an intense movement can help snap you out of this state. This could involve jerking, coughing, or twitching. These actions can help your body regain full consciousness.
It is important to note that not everyone will be able to perform an intense movement during sleep paralysis. Some people may find it easier to move than others. If you are unable to move, you may have to wait for the episode to pass. It is helpful to remind yourself that sleep paralysis is temporary and usually lasts only a few seconds to a couple of minutes.
If you regularly experience sleep paralysis, it is beneficial to share this with someone close to you, such as your bed partner. They can help you wake up by gently touching you or helping you sit up. Additionally, consider improving your sleep hygiene and maintaining a consistent sleep schedule to prevent future episodes.
While sleep paralysis is not physically harmful, it can cause feelings of anxiety and overwhelm. If sleep paralysis is interfering with your daily life or causing significant distress, consider speaking with a healthcare professional. They can provide guidance and help you manage your episodes.
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Get a bed partner to wake you
If you regularly experience sleep paralysis, it is beneficial to share this with a bed partner. Explain to them what sleep paralysis looks like for you. For example, some people can open their eyes during an episode but cannot speak.
If you are comfortable doing so, you can ask your bed partner to wake you up if they notice you are having an episode. They can try gently touching you or helping you sit up to force your body to wake up. After you wake up, it is beneficial to get up and move around to ensure you do not fall back asleep and experience another episode.
It is important to note that there are no proven treatments for sleep paralysis episodes when they are happening. However, there are strategies to help manage and reduce the frequency of episodes. One of the best ways to avoid sleep paralysis is to improve your sleep quality. This can be achieved by maintaining a set sleep schedule, creating a comfortable sleep environment, and limiting screen time before bed.
Additionally, it can be helpful to remind yourself that sleep paralysis is temporary and will pass in a few seconds to a couple of minutes. Focusing on taking deep breaths can also help you stay calm until you fully wake up.
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Improve sleep quality
Sleep paralysis is a frightening experience that can leave you feeling worried and scared. It is a temporary sense of paralysis that occurs when you wake up suddenly from REM sleep, with your muscles still relaxed and unable to move. While there is no proven way to stop sleep paralysis as it's happening, improving your sleep quality can help prevent it. Here are some ways to improve your sleep and lower your risk of experiencing sleep paralysis:
Establish a Consistent Sleep Schedule
One of the best ways to improve your sleep quality is to stick to a regular sleep schedule. Go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock, promoting better sleep. If you feel reliant on an alarm clock to wake up, consider switching to an earlier bedtime.
Optimize Your Sleep Environment
Create a comfortable and relaxing sleep environment. Make your bedroom dark, quiet, and free from distractions. Invest in a good mattress and pillow that suit your needs. Also, avoid looking at screens from phones, tablets, e-readers, or computers at least one hour before bedtime. Instead, engage in relaxing activities such as taking a bath, reading, or listening to soothing music.
Curb Substance Use
Reduce your consumption of alcohol and caffeine, especially in the evening. These substances can interfere with your sleep quality and make it harder to fall asleep.
Manage Stress and Anxiety
Stress and anxiety can negatively impact your sleep. Consider incorporating relaxation techniques into your bedtime routine, such as deep breathing or meditation. Cognitive behavioral therapy (CBT) can also help address negative thoughts and emotions that may be affecting your sleep. Additionally, regular physical exercise can relieve stress and improve your overall sleep quality. Just be mindful not to exercise vigorously within one hour of bedtime, as it may disrupt your sleep.
Address Underlying Sleep Disorders
If you suspect you have an underlying sleep disorder, such as narcolepsy, or mental health issues, speak to your doctor. They can help identify and treat these conditions, which may trigger sleep paralysis.
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Focus on breathing
Sleep paralysis is a temporary state of being conscious but unable to move. It occurs when your body is in between stages of sleep and wakefulness. While there is no proven way to stop a sleep paralysis episode as it happens, certain techniques may help you break out of it.
One such technique is to focus on your breathing. During an episode of sleep paralysis, you might feel a sense of suffocation or pressure on your chest, making it difficult to breathe and increasing feelings of anxiety. Focusing on taking deep breaths can help you stay calm until you fully wake up. Try to remind yourself that this is temporary and will typically pass in a few seconds.
Breathing problems during sleep paralysis can be indicative of a more serious problem, such as sleep apnea. If you suspect you might have a breathing problem, consult a healthcare professional. They may recommend an overnight sleep study (polysomnogram) to monitor your breathing, heartbeat, and brain activity while sleeping. If a breathing problem is detected, you may be awakened during the second half of the night and given treatment, such as PAP.
In addition to focusing on your breathing, other techniques to help you wake up from sleep paralysis include slowly moving one finger or toe at a time or asking someone to gently touch or speak to you. To prevent future episodes, focus on improving your sleep quality and sleep hygiene by maintaining a consistent sleep schedule, creating a comfortable sleep environment, and reducing distractions before bedtime.
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Frequently asked questions
Sleep paralysis is a parasomnia, or abnormal behaviour that occurs during sleep. It happens when you pass between stages of wakefulness and sleep, leaving you conscious but unable to move or speak. It can also be accompanied by hallucinations.
Sleep paralysis is temporary and will usually pass within a few seconds to a few minutes.
During an episode, you can try to move a small area of your body, like your fingers, toes, or head. Some people also find that taking deep breaths or moving their entire body with force can help them wake up. If you have a bed partner, you can ask them to gently touch you or help you sit up.
While there is no treatment for sleep paralysis, you can take steps to lower your risk. These include improving your sleep quality by maintaining a consistent sleep schedule, creating a comfortable sleep environment, and reducing distractions before bedtime.
