Sleep Paralysis: Strategies For A Peaceful Slumber

Sleep paralysis is a temporary loss of muscle control that occurs when you are falling asleep or waking up. It can be a scary experience, but it is not dangerous and usually resolves on its own within a few minutes. While there is no specific treatment for sleep paralysis, there are ways to manage and prevent it. This includes improving sleep habits, such as maintaining a regular sleep schedule, avoiding screens before bed, and reducing stress. For recurrent sleep paralysis, it is important to see a doctor as it may be a symptom of an underlying condition such as narcolepsy or post-traumatic stress disorder (PTSD).

Establish a sleep routine and healthy sleep habits

Establishing a sleep routine and healthy sleep habits is one of the most effective ways to prevent sleep paralysis. Here are some detailed tips to help you achieve better sleep hygiene:

Maintain a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. Having a set sleep schedule helps regulate your body's internal clock and promotes a healthy sleep-wake cycle. This consistency will improve your sleep quality and reduce the likelihood of experiencing sleep paralysis.

Create a Relaxing Bedtime Routine

Develop a soothing pre-bed routine that helps you wind down and relax before sleep. This can include activities such as reading a book, listening to calming music, practising meditation or deep breathing exercises, or taking a warm bath. Engaging in relaxing activities before bed can help signal to your body that it's time to prepare for sleep.

Optimise Your Sleep Environment

Make sure your bedroom is designed for optimal sleep. This includes creating a dark, quiet, and comfortable space. Consider using blackout curtains, earplugs, or white noise machines to minimise light and noise distractions. Additionally, ensure your mattress, pillows, and bedding are comfortable and conducive to a good night's rest.

Limit Screen Time Before Bed

The blue light emitted by electronic devices, such as smartphones, tablets, and computers, can interfere with your sleep. Try to put away all electronic devices at least one hour before bedtime. Instead, engage in activities that promote relaxation and help you unwind, such as reading a book or journaling.

Curb Substance Use

Reduce your consumption of alcohol and caffeine, especially as you get closer to bedtime. These substances can interfere with your sleep quality and increase the likelihood of experiencing sleep paralysis. It's best to avoid consuming large meals, alcohol, or caffeine shortly before going to bed.

Regular Exercise

Engage in regular physical exercise, but try to avoid strenuous workouts within four hours of your bedtime. Exercise can help improve your overall sleep quality, but it's important to allow your body to wind down before sleep.

Sleep Position

If you tend to sleep on your back, consider trying new sleeping positions. Research has found a correlation between sleeping on your back and experiencing sleep paralysis. Sleeping on your side is generally recommended to reduce the occurrence of sleep paralysis.

By implementing these healthy sleep habits and establishing a consistent sleep routine, you can significantly improve your sleep hygiene and reduce the likelihood of experiencing sleep paralysis.

Reduce stress and anxiety

Reducing stress and anxiety can help prevent sleep paralysis. Here are some tips to help you reduce stress and anxiety:

• Stick to a sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and improve your sleep quality.
• Create a relaxing bedtime routine: Avoid stimulating activities before bed, such as scrolling through social media or watching the news. Instead, opt for relaxing activities such as reading, listening to soothing music, or taking a warm bath.
• Optimise your sleep environment: Make sure your bedroom is dark, quiet, and comfortable. Consider using blackout curtains, earplugs, or a white noise machine if necessary.
• Limit substance use: Reduce your consumption of alcohol and caffeine, especially close to bedtime. These substances can interfere with your sleep quality and increase the risk of sleep paralysis.
• Practice relaxation techniques: Try incorporating activities such as meditation, deep breathing, or progressive muscle relaxation into your bedtime routine. These techniques can help you unwind and reduce overall stress levels.
• Seek professional help: If you feel overwhelmed by stress and anxiety, consider reaching out to a mental health professional. Cognitive behavioural therapy (CBT) can be particularly effective in managing stress and improving sleep.

Avoid sleeping on your back

Sleep paralysis is a temporary condition in which a person is conscious but unable to move or speak, which occurs when passing between stages of sleep and wakefulness. While there is no treatment to stop an episode of sleep paralysis, there are ways to reduce the frequency of episodes and to break out of an episode.

One way to avoid sleep paralysis is to improve the quality of your sleep. This can be done by:

• Maintaining a consistent sleep schedule
• Creating a comfortable sleep environment
• Reducing distractions
• Relaxing before bed

In addition, sleep experts have found a correlation between sleeping on your back and sleep paralysis. Therefore, trying new sleeping positions if you usually sleep on your back may help to prevent episodes of sleep paralysis.

If you usually sleep on your back, trying a new sleeping position may help to prevent sleep paralysis episodes. This is because sleep experts have found a correlation between sleeping on your back and experiencing sleep paralysis. While the reason for this correlation is not yet known, it may be related to the fact that sleeping on your back can cause issues with breathing and relaxation, which are important factors in maintaining healthy sleep.

If you find it difficult to maintain a new sleeping position throughout the night, you could try placing a pillow or cushion behind you to prevent you from rolling onto your back. You could also try using a body pillow, which can provide support and comfort in a variety of sleeping positions.

It is important to find a sleeping position that feels comfortable and natural for you, as getting enough high-quality sleep is one of the best ways to prevent sleep paralysis. If you are having trouble sleeping, it may be helpful to speak with a doctor or sleep specialist, who can provide guidance and advice tailored to your individual needs.

Seek treatment for underlying conditions, such as narcolepsy or PTSD

Sleep paralysis is often linked to underlying conditions such as narcolepsy and PTSD. If you are experiencing frequent episodes of sleep paralysis, it is important to seek medical advice and treatment for these conditions. Here are some steps you can take to address the underlying causes:

Narcolepsy

Narcolepsy is a sleep disorder characterised by an overwhelming need to sleep due to the brain's inability to regulate sleep normally. It is a lifelong condition without a cure, but there are ways to manage the symptoms. Treatment for narcolepsy typically involves a combination of behavioural approaches and medications.

Behavioural Approaches

• Scheduled napping: Taking brief naps throughout the day can help manage daytime drowsiness. A consistent sleep and wake schedule aids in budgeting time for rest.
• Sleep hygiene: Adhering to a strict bedtime routine, creating a comfortable sleep environment, avoiding caffeine, alcohol, and screens before bed, and refraining from strenuous exercise close to bedtime can improve sleep quality.
• Dietary adjustments: Avoiding large meals before bed and maintaining a healthy diet are important considerations.
• Support groups: Connecting with others who have narcolepsy through support groups can provide valuable advice and emotional support.

Medications

• Wakefulness-promoting drugs: Stimulants like modafinil, pitolisant, and solriamfetol can help reduce excessive daytime sleepiness and improve alertness.
• Sodium oxybate: This medication improves nighttime sleep, reduces cataplexy (sudden loss of muscle control), and decreases daytime sleepiness.
• Antidepressants: While their effectiveness varies, certain types of antidepressants like SSRIs and SNRIs have been used to treat symptoms like sleep paralysis, hallucinations, and sudden loss of muscle control.

PTSD

Post-Traumatic Stress Disorder (PTSD) is a mental health condition that can develop after experiencing or witnessing a traumatic event. It can disrupt sleep patterns, making sleep paralysis more likely to occur. Treatment for PTSD typically involves talking therapies and, in some cases, medication.

Talking Therapies

• Trauma-focused cognitive behavioural therapy (TF-CBT): This form of CBT is specifically adapted for PTSD and typically involves 8-12 regular sessions.
• Eye movement desensitisation and reprocessing (EMDR): This treatment involves making rhythmic eye movements while recalling the traumatic event, aiming to reduce PTSD symptoms such as being easily startled.

Medication

While medication is not routinely prescribed for PTSD, it may be offered in certain cases, such as when the patient also has depression or sleep problems caused by PTSD. Antidepressants are usually the first-line medication for PTSD. In some instances, antipsychotics may be prescribed under the supervision of a specialist.

If you are experiencing sleep paralysis and suspect it may be linked to an underlying condition like narcolepsy or PTSD, it is important to consult a healthcare professional for a proper diagnosis and treatment plan.

Try medication or cognitive behavioural therapy (CBT)

Sleep paralysis is a frightening experience, but it is not dangerous. It is a temporary condition that occurs when you are between sleep phases, usually REM sleep. During an episode, you are aware of your surroundings but unable to move or speak. While there is no treatment to stop an episode once it has started, medication and cognitive behavioural therapy (CBT) can help reduce the frequency of episodes and improve your sleep quality.

Medication

Medications that prevent you from reaching the REM stage of sleep are sometimes prescribed to treat sleep paralysis. These medications include clonazepam, methylphenidate, and clomipramine. Antidepressants may also be prescribed to treat any underlying mental health conditions.

Cognitive Behavioural Therapy (CBT)

CBT is a short, structured, evidence-based approach that can help treat the symptoms of insomnia and improve sleep quality. It involves exploring the connection between your thoughts, feelings, and behaviours related to sleep. During CBT for insomnia (CBT-I), a trained provider will help you identify thoughts, feelings, and behaviours that are contributing to your insomnia. They will then work with you to clarify or reframe any misconceptions or challenges in a way that promotes restful sleep.

CBT-I typically involves cognitive, behavioural, and educational interventions. Cognitive interventions focus on changing inaccurate or unhelpful thoughts about sleep through a process called cognitive restructuring. Behavioural interventions include stimulus control, sleep restriction, and relaxation techniques to establish healthy pre-sleep habits. Psychoeducational interventions involve educating you about the connection between thoughts, feelings, behaviours, and sleep.

CBT-I is typically completed in 6-8 sessions, although the length may vary depending on your individual needs. Improvements are often seen after treatment, including less time falling asleep, more time spent asleep, and fewer interruptions during sleep.

Frequently asked questions