Sleep Paralysis: 9 Tips on How to Avoid It

Have you ever woken up very early in the morning and felt a sense of terror, but there was nothing there when you turned to look at your surroundings? Maybe you had a “ghost” sit on your chest, and it felt like you couldn’t move. You tried to scream, but nothing came out?

The experience, well known as sleep paralysis, usually seems very real. It can often lead to fear of having another episode, affecting healthy sleep patterns. To get the problem under control, you might want to know about sleep paralysis causes.

What You Need to Know About Sleep Paralysis

Sleep paralysis usually happens in adolescence though it can affect anyone at any age. It may also run in families. Episodes can last a few seconds to several minutes and usually occurs in the wee hours of the morning or when you’re just about to fall asleep.

The inability to speak or move is a critical feature, and some people may hallucinate as well. However, the condition is not painful and is preventable. 

Sleep paralysis is widespread among people who experience narcolepsy, neurological disorders, and other medical conditions that affect the brain’s sleep regulation and wakefulness.

Sleep Paralysis Causes

If you’ve ever experienced these episodes, you probably want to find out what causes sleep paralysis. Sleep paralysis can be an indicator that your body is not smoothly transitioning through the different sleep stages.

There may be a “miscommunication” between brain regions when falling asleep or waking up. Several factors can increase the chances of developing an episode. Some causes of sleep paralysis include:

• Sleep deprivation
• Stress
• Irregular sleeping patterns
• Jet lag or shift work
• Use of certain medications
• Mental conditions such as bipolar disorder or schizophrenia
• Having narcolepsy, sleep apnea, restless leg syndrome, hypnosis, or other sleeping disorders

Sleep paralysis can also occur when you’re under the influence of alcohol. Some researchers indicate that up to 4 out of ten people have sleep paralysis.

It means that at least 7.6% of the general population will have sleep paralysis at some point. Although the condition is not harmful, you may want to see a doctor if:

• You have a family history of narcolepsy or other sleeping disorders
• You have sleep paralysis often -an indication that your brain is not receiving enough restorative slow-wave sleep
• You’re starting to develop hallucinations as part of the episodes
• You’re worried or anxious, especially when it’s time to go to bed
• The symptoms keep you awake for long hours
• You feel tired and sleepy during the day

How to Avoid Sleep Paralysis?

As earlier mentioned, sleep paralysis is preventable. Addressing the causes will help you sleep better and reduce anxiety. How can you avoid sleep paralysis?

1. Adopt Better Sleep Behaviors

Getting at least 6 hours of sleep every night is essential. Avoid listening to loud music before going to bed, watching television, or working on the computer right before bedtime. Doing so may keep you awake. Try to go to bed at the same time every night and take a relaxing bath before sleeping.

If you’re not getting enough sleep, your brain will not have time to complete the necessary stages of sleep, which results in waking up too early without feeling rested.

If this happens often, your body will start to feel sleepy throughout the day, and when it gets time for bed, you may find it almost impossible to sleep. 

Studies have shown that people who have insomnia also experience episodes of sleep paralysis more often than those who get enough restorative sleep throughout the night.

2. Sleep Apnea and Other Sleeping Disorders

People with sleep apnea, characterized by pauses in breathing during sleep, usually struggle with excessive daytime drowsiness, triggering episodes of sleep paralysis. Sleep apnea is also linked to increased heart problems, and if left untreated, the symptoms only get worse.

Address any sleeping disorders first to prevent sleep paralysis. If you have narcolepsy, try to follow your doctor’s advice and treatment plan.

3. Alcohol and Sleep Paralysis

Avoid taking alcohol before sleeping as it can increase the frequency of sleep paralysis episodes. Alcohol is a depressant, which slows down the central nervous system (brain and spinal cord).

At first, this may make you feel relaxed and sleepy. However, because alcohol is a stimulant, it makes it harder for your body to go into the deep stages of sleep required for restorative sleep.

4. Medication

Make sure you only take medication as prescribed by your doctor, especially if you discover a sleep-related side effect. Some medications such as antidepressants and drugs for ADHD can trigger sleep paralysis.

5. Exercise More

Exercising can realign your internal clock enabling you to fall asleep faster and sleep for long. Exercise at least 3 hours before bedtime to allow the endorphins enough time to wash out. The hormones keep your brain active, making it harder to fall asleep. Exercise can also get rid of stress which can also trigger episodes. 

6. Stress Less

Trying to keep your mind away from stressful thoughts can help you sleep better at night, preventing sleep paralysis. Stress is one of the significant causes of anxiety which often triggers panic attacks that can spark episodes of sleep paralysis.

Drinking a glass of warm milk or reading a book are some of the ways you can reduce stress or calm yourself down. Are there any stressful areas in your life? Addressing them enables you to reduce anxiety and sleep better.

7. Avoid Long Naps During the Day

Avoid naps after 3 pm and when you have to, keep them short. Long naps make it harder to fall asleep at night. If you’re suffering from sleep deprivation, avoid taking more than 30 minutes’ naps. 

8. Avoid Caffeine and Heavy Meals Before Bedtime

Caffeine is a stimulant found in coffee, tea, and caffeinated soda. Avoid drinking it at least 4 to 6 hours before bedtime. Caffeine keeps you from falling into a deep sleep which can lead to sleep paralysis.

Eating large meals right before bed also makes some people feel bloated and awake for hours. Heavy meals make your digestive system work harder, leaving you too active to fall into a deep sleep.

9. Don’t Sleep on Your Back

Sleeping on your back increases the chances of sleep apnea. It can also prevent you from breathing correctly, which can lead to episodes of sleep paralysis. Sleep on your stomach or side instead.

Read also our Healthy Tips on Fall Asleep Fast and Well

Be Aware of the Nightmares – Sleep Paralysis Stimulus

One possible solution is to try and draw a connection between your nightmares and sleep paralysis. Be aware of the times that you are likely to experience this phenomenon.

Doing so can be a probable solution for those who experience more than one episode per night or feel that stress and nightmares cause the condition.

If you have sleep paralysis, give yourself enough time to sleep and get plenty of rest. Don’t deprive yourself of sleep to avoid episodes. Doing so could cause anxiety, which can lead to more attacks.

You might want to keep a journal about your nightmares and try not to take alcohol, caffeine and avoid long naps. Additionally, have less food before bedtime and avoid sleeping on your back. Talking to your doctor about your fears may help reduce the anxiety and assure you that all is well.