Ashwin Lewis
Sleep paralysis is a terrifying phenomenon where one feels conscious but is unable to move or speak. It occurs when one passes between stages of wakefulness and sleep, and can be accompanied by hallucinations, a sense of choking, or pressure on the chest. While there are no proven ways to stop an episode, certain techniques can help, such as focusing on moving a small body part like a finger or toe, or even coughing. Maintaining good sleep hygiene, such as getting adequate sleep and keeping a consistent sleep schedule, can also help prevent sleep paralysis.
How to Wake Up from Sleep Paralysis
| Characteristics | Values |
|---|---|
| Try to move a small body part | Focus on moving a finger, toe, or head |
| Attempt a sudden movement | Try coughing, twitching, or jerking |
| Get help | Tell your bed partner about your sleep paralysis and ask them to wake you up |
| Use your voice | Try to cough or say a short word like "help" |
| Make a face | Scrunch up your face, snarl, and squint |
| Get out of bed | Turn on a light, wash your face with cold water, and move around |
| Breathe | Take full, deep breaths |
| Relax | Remind yourself that it's temporary and will pass in a few seconds |
| Sleep hygiene | Get adequate sleep, keep a consistent sleep schedule, create an ideal sleep environment, and reduce distractions |
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What You'll Learn
Move a small body part
Sleep paralysis is a frightening but harmless phenomenon that occurs when you pass between stages of wakefulness and sleep. During an episode, you may be unable to move or speak for a few seconds or minutes. While there is no way to force your body to move out of paralysis, you can try to move a small body part to snap out of it.
During sleep paralysis, your mind is awake or half-awake, but your body is still in the REM sleep mode, and you cannot move your muscles. To break out of this state, try to focus on moving a small area of your body. This could be moving one finger, followed by two, or wiggling your toes. Some people may also be able to snap out of sleep paralysis with intense movements like jerking, coughing, or twitching.
It can be helpful to remind yourself that sleep paralysis is temporary and will pass in a few seconds. Focusing on taking deep breaths can help you stay calm until you fully regain consciousness. If you regularly experience sleep paralysis, consider sharing this with a bed partner or someone close to you. They can gently touch you or help you sit up to force your body to wake up.
To lower your risk of experiencing sleep paralysis, you can improve your sleep quality by maintaining a set sleep schedule and creating a comfortable sleep environment. It is also essential to put away electronic devices like phones and tablets before bedtime and relax by taking a bath, reading, or listening to soothing music.
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Ask your bed partner to wake you
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 can open their eyes during an episode but can't talk.
If you're comfortable doing so, you can ask your bed partner to wake you up if they notice you're having an episode. They could touch you gently or help you sit up, which may help your body to wake up.
Sleep paralysis is a parasomnia, or an abnormal behaviour that occurs during sleep. It can be a frightening experience, but it's important to remember that it's not dangerous. Sleep paralysis occurs when you pass between stages of wakefulness and sleep, and your body hasn't fully switched sleep phases. It can happen as you emerge from the rapid eye movement (REM) sleep stage and begin to regain consciousness. During an episode, you may be aware of your surroundings, but you're unable to move or speak. You may also experience sensations of pressure or choking, or have hallucinations.
Episodes of sleep paralysis typically last only a few seconds to a few minutes, and there are ways to help you wake up during an episode. Besides asking your bed partner to wake you up, you can also try to move your fingers and toes or force a sudden, intense movement. Focusing on taking deep breaths can also help you stay calm until you're able to fully wake up.
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Improve sleep hygiene
Sleep paralysis is a temporary phenomenon that occurs when you regain awareness as you transition in or out of rapid eye movement (REM) sleep. During an episode, you may feel conscious but unable to move or speak. Sleep paralysis is not usually something to worry about, but recurrent episodes can be a symptom of a more serious problem, such as narcolepsy.
Improving your sleep hygiene can help prevent sleep paralysis and enhance your overall sleep quality. Here are some strategies to improve your sleep hygiene:
Establish a Consistent Sleep Schedule
Try to maintain a regular sleep schedule by going to bed and waking up at the same time every day, including weekends. Having a consistent sleep routine helps regulate your body's internal clock, promoting better sleep.
Optimize Your Sleep Environment
Create a bedroom environment that is conducive to sleep. Keep your bedroom dark, cool, and quiet. Ensure your mattress and pillow meet your body's needs, providing comfort and proper support. Choose a pillow that keeps your neck and head in natural alignment, and select a mattress that offers the desired firmness and pressure point relief.
Reduce Distractions and Substance Use
Minimize distractions before bedtime by avoiding electronic devices and screens for at least an hour before sleeping. Limit your consumption of caffeine and alcohol, especially in the evening, as these substances can disrupt your sleep.
Develop a Relaxing Bedtime Routine
Establish a soothing pre-bed routine to help you unwind and relax. This can include activities such as reading, listening to calming music, or taking a warm bath. Engaging in relaxing activities before bed can help reduce stress and prepare your mind and body for sleep.
Try Alternative Sleeping Positions
If you sleep on your back, consider trying new sleeping positions. Sleep experts have found a correlation between sleeping on your back and experiencing sleep paralysis. Changing your sleeping position may help reduce the likelihood of sleep paralysis episodes.
By implementing these sleep hygiene practices, you can improve your overall sleep quality and potentially reduce the occurrence of sleep paralysis.
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Try a new sleeping position
If you experience sleep paralysis, you may want to consider changing your sleeping position. Sleep experts have found a correlation between sleeping on your back and sleep paralysis. This may be due to the way the brain relaxes the muscles in your arms and legs during sleep, a process known as muscle atonia, which helps you remain still during REM sleep.
Sleep paralysis occurs when you pass between stages of wakefulness and sleep, and your body hasn't fully switched sleep phases or woken up. This is known as REM sleep behaviour disorder (RBD) or REM sleep behaviour disorder with sleep paralysis. During these transitions, you may be unable to move or speak for a few seconds up to a few minutes. You might also experience pressure on your chest, a sense of choking, or hallucinations.
To reduce the likelihood of sleep paralysis, you can try sleeping on your side or stomach instead of your back. This simple change in sleeping position may help to prevent episodes of sleep paralysis from occurring. It is important to note that this may not work for everyone, as sleep paralysis can be caused by various factors, including stress, disrupted sleep schedules, and underlying sleep disorders.
Additionally, you can try other sleep hygiene techniques to improve your overall sleep quality and further reduce the likelihood of sleep paralysis. This includes getting adequate sleep (aiming for 7-9 hours per night), maintaining a consistent sleep schedule, and creating a relaxing sleep environment by keeping your bedroom dark, cool, and quiet.
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Focus on your breathing
Sleep paralysis is a frightening but non-dangerous phenomenon in which you feel conscious but unable to move or speak. It happens when you pass between stages of wakefulness and sleep, usually when you are in the REM stage of sleep. During sleep paralysis, you are awake, or half-awake, but your muscles are still relaxed and you are unable to move. Episodes can last from a few seconds to a few minutes, and sometimes up to 20 minutes.
While there is no proven way to stop a sleep paralysis episode, certain techniques may help you break out of it. One such technique is to focus on your breathing. Here are some ways in which this can be done:
- Take full, deep breaths—during sleep paralysis, you may feel pressure or a sense of choking, especially if you experience hallucinations of a dangerous presence in your room. Focusing on taking deep breaths can help you stay calm until you fully wake up.
- Remind yourself that the episode is temporary and will pass in a few seconds. This can help you calm down and focus on your breathing.
- Focus on a positive object or memory—this can help take your mind off the frightening sensations of sleep paralysis and help you relax.
- Try to relax your muscles—this can help you become more aware of your body and your breathing.
- Try to move a small area of your body, such as your fingers or toes—this can help prompt your body to wake up and regain full consciousness.
Remember that sleep paralysis is temporary and will pass. If you regularly experience sleep paralysis, consider consulting a healthcare professional. They may recommend improving your sleep hygiene, such as getting adequate sleep, maintaining a consistent sleep schedule, and creating a comfortable sleep environment.
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Frequently asked questions
Sleep paralysis is a temporary phenomenon that occurs when you regain awareness between stages of sleep and wakefulness. During an episode, you are conscious but unable to move or speak.
An episode of sleep paralysis can last from a few seconds to a few minutes.
During an episode of sleep paralysis, you may experience hallucinations, sensations of pressure or choking, and feelings of anxiety.
There are several methods that you can try to help wake yourself up from sleep paralysis, including:
- Focusing on moving a small body part, such as your fingers or toes
- Trying to cough or make a sudden movement
- Asking a bed partner to gently touch or shake you awake
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