Sleep paralysis is a condition in which you can't move or talk while you sleep.People who experience sleep paralysis may have difficulty breathing or feel as though they are being watched.Getting more sleep, taking herbs, and seeking help from your doctor are some things that you can do to stop this from happening.If sleep paralysis is a common occurrence for you or if it continues despite your efforts to improve your sleep, then see your doctor for help.
Step 1: If you can, try to relax.
If you feel as though you are being held down, you may need to fight against sleep paralysis.Try and relax, that's the best thing you can do.Don't try to push against the force if you feel like you're being held down.This can help you wake up.If sleep paralysis occurs while going to sleep or waking up, repeat the statement, "I am in no danger."
Step 2: Understand that you are okay.
It may be easier for you to relax when sleep paralysis occurs if you know what is happening and that it is only temporary.Sleep paralysis can be a sign of a rare condition, but it's usually not indicative of something more serious.It is possible that when you are asleep you experience something called "atonia," which is your brain keeping your body still and relaxed, so you don't act out what is happening in your dream and hurt yourself or others.Sleep paralysis is when you can't sleep.Sleep paralysis may occur if you don't transition out of REM sleep smoothly.You may think someone is in the room with you.You are not in danger if you remind yourself that these are just hallucinations and a normal part of sleep paralysis.
Step 3: You can make a fist or wiggle your toes.
Some people are able to break their paralysis by moving an appendage.Try to focus on your toes or fingers and make a fist.It's possible to make your face look like you just smelled something bad.You can wake yourself up if you repeat these actions several times.
Step 4: Talk to your partner.
If you share a bed, talk to him about what's going on.He may be able to wake you up.Ask your partner to shake you awake if he notices you breathing heavily.This may or may not work, but it is worth a try.If you are having an episode of sleep paralysis, you should talk to your partner about signaling him.If you focus on your throat, you can whisper "Help" or cough, which can wake you up.
Step 5: You should increase your sleep time.
Increasing the amount of time you sleep each night may help to stop sleep paralysis.You should try to get at least six to eight hours of sleep per night.If you are currently getting around six hours of sleep per night, then try to go to bed an hour earlier so that you can get at least seven hours.Seven hours is the minimum amount of sleep adults should get every night.
Step 6: You should go to bed at the same time every night.
You can improve your sleep quality and quantity by going to bed and waking at the same time each night.It's important to keep this time even on the weekends.If you go to bed at 11:00pm on weeknights and wake up at 6:30am on the weekend, then keep this schedule.
Step 7: It's a good idea to create a nighttime routine and stick with it.
It's easier to fall asleep and stay asleep if you have a regular sleep routine.If you don't have a sleep routine, make one that is easy to stick to.Your routine might include brushing your teeth, washing your face, putting on pajamas, and then going to bed.Pick a routine that works for you.Don't struggle if you cannot fall asleep right away.Re-do part of your routine if you get out of bed.You could get out of bed and read for another 20 minutes.
Step 8: Make your bedroom and bed comfortable.
It's easy to fall and stay asleep if you have a comfortable mattress, soft bedding and pillows.The bedroom should be dark, cool, and quiet.Turn your bedroom into a more pleasant space if it's messy or uncomfortable.You could invest in a new mattress or buy some new sheets.Light and noise blocking curtains can be put up in your bedroom if you live in a loud neighborhood.
Step 9: Only use your bed for sleep and sexual activity.
If you don't do anything else in your bed, it will disrupt your ability to fall asleep and stay asleep, which will make sleep paralysis more likely.Don't watch TV, use your laptop, or read in your bed.
Step 10: It's a good idea to stop eating two hours before bed.
Eating within two hours of going to bed can disrupt your sleep and increase your risk of sleep paralysis.Schedule a snack for about two hours before you go to sleep.
Step 11: The person is exercising earlier in the day.
If you schedule your workouts for later in the day, it will make it harder to get to sleep.Walking, light weight training, and stretching exercises can be used if you need to exercise in the evening.
Step 12: Don't drink coffee in the afternoon and evening.
If you drink it late in the day, it will keep you awake.Try not to drink coffee, tea, and cola in the afternoon and evening.If you normally have a cup of coffee at 4:00pm, try drinking half decaf coffee or green tea instead.
Step 13: Before you go to bed, relax.
It is possible to prevent sleep paralysis and promote better sleep by taking time to relax before bed.There are many ways to relax.There are some good options, such as progressive muscle relaxation, deep breathing a bath yoga or gentle stretching exercises.
Step 14: Don't try herbal supplements without talking to your doctor.
Many people equate "natural" with "safe." This is not always the case.It is important to check with your doctor or pharmacist before trying supplements, as they can interact with other medications you may be taking or can aggravate existing medical conditions.The FDA does not regulate the supplements that are recommended by your pharmacist, so they may not actually contain what is advertised.The pharmacist should know which brands are the best.
Step 15: Take the root of valerian.
Valerian root can help you fall asleep faster and stay asleep longer.Valerian root can be found in drug stores and health food stores, but make sure to check with your doctor before using it.Valerian root can interact with some drugs.For up to 28 days, a 400 to 900 dose is taken about two hours before sleep.
Step 16: It's possible to try passionflower.
It is possible that passion flower can help to reduce anxiety and improve sleep quality.Check with your doctor if you want to use passionflower in drug stores or health food stores.If you take blood pressure medication, talk to your physician first.If you are pregnant, do not use passionflower.It's possible to take one passionflower tablet per day.
Step 17: Enjoy some tea.
It may improve the quality and quantity of your sleep by reducing anxiety.Try drinking a cup or two of tea before you go to sleep.You can brew a cup of tea by pouring boiling water over a teabag in a mug.Allow the tea to brew for five minutes and then remove the teabag.Before drinking, allow the tea to cool down a bit.If you are taking any prescription drugs, make sure to check with your doctor first.It's possible that chamomile interacts with blood pressure and blood thinners.
Step 18: Consider the benefits of lemon balm.
Lemon balm can help with sleep and anxiety.Combining Lemon balm and valerian root will make it even more effective.Before using, check with your doctor.If you are pregnant, do not use lemon balm.You can take lemon balm up to three times a day.
Step 19: lavender essential oil can be applied to your hands and wrists.
It is possible to get a better night sleep by massaging lavender oil into your hands and wrists.Combine a few drops of lavender essential oil with a small amount of carrier oil.inhale deeply as you massage the mixture into your hands and wrists.
Step 20: If sleep paralysis continues, make an appointment to see your doctor.
If getting more sleep and taking steps to improve the quality of your sleep doesn't help, then you may need to see a doctor.Sleep paralysis may be a symptom of a bigger problem.
Step 21: Talk to your doctor about taking tricyclic antidepressants.
Sleep paralysis can be treated with a tricyclic antidepressants, such as clomipramine.Increasing your rapid eye movement (REM) sleep can help prevent sleep paralysis by changing your brain chemistry.Ask your doctor about the risks and side effects of taking tricyclic antidepressants.Side effects may include: Dry mouth Constipation Problems urinating Sweating Blurry vision Drowsiness, which can be fatal.
Step 22: melatonin can be taken by your doctor
Some people don't produce enough melatonin, which is a sleep hormone.You should check with your doctor before taking melatonin, it is available without a prescription.If you are elderly, start with very low melatonin levels.It should help you sleep with only a small amount per day.Cut pills in half or quarters if you can't find a low dose.
Step 23: Ask about the side effects of your other drugs.
If you are taking any medications, make sure to check with your doctor to see if they are responsible for your sleep paralysis.Reducing your dosage is one way to get rid of sleep paralysis caused by some medications.