How to Cope With Sleep Paralysis

If you have ever awaken in the middle of the night and been unable to move your body, you've likely experienced sleep paralysis. This condition, which is more common after periods of sleep deprivation, generally occurs as you fall into sleep or awaken from sleep. Fortunately, there are things you can do to minimize episodes.

Instructions

Difficulty: Moderate

1. Maintain healthy sleeping and eating habits. Get ample sleep and stick to a routine schedule. Limit intake of sugary foods, alcohol and caffeine.
2. Minimize stress and participate in exercise frequently. Stress seems to be a contributing factor to a rise in sleep paralysis incidents. Exercise alleviates stress and improves sleep quality.
3. Maintain a journal of your daily activities, diet and sleep schedule. Look for patterns, such as increased incidents of sleep paralysis on days you went to sleep late.
4. Sit up and look at a bright light for a few minutes if you find yourself experiencing sleep paralysis upon going to sleep.
5. Attempt to end sleep paralysis by moving smaller muscle groups, such as those in your face, fingers, toes or tongue.
6. Wake yourself up from sleep paralysis episodes by taking increasingly bigger breaths.
7. Consult with your doctor to determine if your sleep paralysis can be attributed to another sleep disorder, such as sleep apnea or narcolepsy. Participate in a sleep study if necessary.
8. Review side effects of current medications with your doctor or pharmacist. Some medications increase sleep paralysis incidents.

Tips & Warnings

• Remember that sleep paralysis is more common in youth. Incidents tend to diminish with age.
• Refrain from sleeping on your back as this may be associated with increased incidents of sleep paralysis.