How to Stop Sleep Paralysis

Sleep paralysis sometimes includes dream-like visions of intruders, ghosts and aliens.

Sleep paralysis is a harmless sleep issue when it is not associated with symptoms of narcolepsy or sleep apnea. Also called isolated sleep paralysis, the condition is marked by awareness of the body's muscle paralysis, or muscle atonia, during REM sleep. Sometimes this disturbing paralysis is accompanied by dreamlike imagery projected into the sleeping space. This hallucinogenic imagery may include the feeling of an intruder in the bedroom. According to reseacher J. Allan Cheyne, 25-30% of the population is thought to experience sleep paralysis at least once in their lives. Many guides exist for preventing sleep paralysis, but few discuss what to do during the encounter. Although terrifying, sleep paralysis can be stopped with a combination of mental and physical tactics. Controlling fear is the key.

Things You'll Need

• Phone number of a close friend
• Home exercise equipment

Instructions

1. 

   Memorizing an affirmation can reduce fear before and during an attack of sleep paralysis.

   Before going to bed, write a statement such as "I am in sleep paralysis, a natural condition caused by muscle atonia, and I am in no danger." Use your own words, and memorize the statement.

2. Repeat your affirmation if sleep paralysis occurs while falling asleep or when waking up.

3. Do not fight against the paralysis. Feelings of pressure will only intensify through resistance. Instead, the key is to relax.

4. 

   Taking full, deep breaths is an ancient centering technique.

   Notice your breathing. Breathe at a normal pace, but with a full inhale and exhale. Controlling your breathing will help control fear.

5. Wiggle your toe or your finger. Clenching the fist is also effective. REM muscle atonia is not perfect, and often the extremities can be moved, which can break the paralysis completely.

6. Cry out for help. Some people can make short sounds, coughs, or moans in sleep paralysis. Train your sleeping partner to wake you if you make a particular sound.

7. If none of these tactics work, try going with the flow. If you feel you are being "pushed" into the bed, use your willpower to pull. This may result in moving into a lucid dream.

Tips & Warnings

• Sleep paralysis often occurs several times in a night. To prevent these recurrent episodes, do 10-15 minutes of moderate exercise in your home after awakening. The key is to elevate the heart rate for a sustained and measured time. Use whatever home exercise equipment you have in the house, or walk the stairs. Calisthenics or yoga are more good options.

• While isolated sleep paralysis is harmless, it can be terrifying, provoking anxiety and further sleep fragmentation. Feeling safe is the only "cure" for the emotional components of sleep paralysis, so have a close friend's phone number on hand to call. Therapists, ministers, and dream workers are also trained in natural sleep paralysis treatment.

References

• University of Waterloo: Sleep Paralysis and hallucinations
• Medline Plus: Sleep Paralysis