Caused mainly by trauma, stress and other psychiatric disorders, sleep paralysis can be prevented. One way is to maintain good mental health .
This disorder consists of waking up and not being able to move .
If you look for information, you will certainly find several supernatural explanations. But don’t worry! Sleep paralysis has a rational explanation.
What is sleep paralysis?
Sleep paralysis is a disorder in which the individual cannot move their body but is conscious . Hallucinations and other sensory experiences may also occur.
It is associated with the REM – Rapid Eye Movement stage . This is the last cycle of sleep and is characterized by rapid and random eye movements. It is also during this stage that dreams occur.
However, paralysis is also associated with the lightest phase of sleep , that is, during the transition between being awake and sleeping.
Whether in the first or second case, paralysis usually occurs between sleep and wakefulness and is more common among young people between the ages of 20 and 30.
Symptoms of the disorder
To identify sleep paralysis, look out for the following symptoms:
- Hallucinations, which can be either visual or auditory;
- Anguish;
- Racing heart;
- Shortness of breathe;
- Fear;
- Not being able to move your body, even trying;
- Feeling of drowning or suffocation;
- Feeling of floating or falling.
What is the danger of this disorder?
There is no danger in connection with this condition . After all, it is considered to be natural and temporary. People who experience it are facing some fears, such as that some organ would be paralyzed during the event, but it is not going to happen.
However, if sleep paralysis happens frequently, in other words, it appears twice in a 6-month period , it can be diagnosed as a disease. So, the first thing that everyone should do who wish to be freed from this disease is improving physical, mental and social health .
If the paralysis has a connection with narcolepsy, which causes excessive daytime sleepiness, a danger is likely that the affected person will sleep in situations that may increase the risk. Thus, treatment on the narcolepsy itself would be necessary.
Why is sleep paralysis scary?
People can be very shocked when they cannot move, even though they feel like they are awake. This can make them feel distressed and often end up worsening their symptoms , such as palpitations, for example.
This paralysis crisis usually lasts only for a few minutes, but during that time, a person can experience suffocation or a feeling of lungs being not well ventilated. They might even experience hallucinations. All of this may trigger fear and anxiety.
What causes a person to have sleep paralysis?
Our body has a mechanism that blocks the neurons responsible for body movements when we are sleeping . This kind of blocking is natural and prevents us from making sudden movements during dreams, for example.
However, during this time, when there is a discrepancy between what the brain is dictating and the activation of movement -sleep onset or sleep offset-there’s malfunction in communication through these neurons that may lead to the failing muscles.
There are several reasons that can increase the chances of sleep paralysis, such as:
- Anxiety ;
- Tiredness;
- Stress;
- Lack of sleep routine;
- Genetic factors;
- Narcolepsy;
- Other sleep disorders;
- Panic syndrome;
- Psychiatric disorders;
- Traumas;
- Use of alcohol and drugs;
- Use of antidepressants and stimulant psychotropic drugs.
What to do during paralysis?
Although it is a little uncomfortable, as the whole paralytic episode is frightening, the best thing is to keep cool . As this is a phenomenon that can affect anyone, nothing supernatural happens; therefore, nothing to worry about.
Therefore, to breathe in properly, knowing where you are, and just waiting for it to pass over is the best way to behave in connection with this condition.
And if you want to try to get out of paralysis, start by trying some small movements like moving your eyes, fingers or tongue.
Is it possible to prevent it? Learn about the treatment
It is not possible to completely prevent sleep paralysis from occurring . However, you can reduce the chances of an episode occurring by focusing on points such as:
Seek professional help
Many cases of paralysis are associated with emotional conditions like depression , trauma and disorders. Thus, getting help from a psychologist should be taken as the first step in preventing the emergence of the disorder.
If even psychological counseling is not helpful then it would also be interesting to consult a neurologist or psychiatrist to take care of the causes of the paralysis.
Improve sleep quality
A great alternative is what is called sleep hygiene . It consists of creating a routine before bed that can include:
- Relaxing baths;
- Always sleep at the same time;
- Avoid using screens and other electronic devices one hour before going to bed;
- Keep the room dark and noiseless;
- Do not consume products with caffeine or stimulants;
- Don’t go to bed hungry;
- Have a balanced diet;
- Drink calming teas.
Is the importance of a healthy diet clear to you? Read more about it in our free content:
Reduce stress
According to the Research Institute’s People at Work 2022: A Global Workforce View study , 67% of workers feel stressed at least once a week . In addition, 15% feel stressed every day.
This means that stress has affected people’s quality of life and can lead to worsening symptoms of sleep paralysis.
Therefore, it is essential to ensure well-being at work.
Although it is a very broad concept, reducing stress can be characterized by avoiding a sedentary lifestyle , avoiding uncomfortable situations, listening to relaxing music, meditating or reading a book. These are some attitudes that can favor a more peaceful life.