5 Tips To Avoid Sleep Paralysis

Waking up and not being able to move a single muscle in the body. Sleep paralysis is scary, but there are ways to avoid it.

You wake up in the middle of the night, you open your eyes, but you can’t move. A cold sweat spreads down your back and you wonder what is happening to you. You feel like something is surrounding you and putting pressure on your chest. Don’t worry, nothing strange is happening to you. This is called sleep paralysis, and it can be prevented.

The Sleep Institute (IIS) explains that sleep paralysis occurs during the REM phase, one of the most important stages in which there is high brain activity. Fortunately, this uncomfortable feeling of not being able to move lasts between a few seconds and 3 minutes. But what is really going on?

What are the causes of sleep paralysis?

If you have identified with the sensations described above, you should know that sleep paralysis is due to different reasons. The IIS mentions that  it appears more often in workers on call or suffering from jet lag. Lack of a regular schedule or adequate sleep hygiene can be one of the first causes.

However, if you are a very stressed person, sleep paralysis can also occur. Your body is indeed in tension all day, your mind is more active than ever and one of the reactions of the organism is to cause this phenomenon. Of course, this is not pleasant.

Risk factors for sleep paralysis

The risk factors for sleep paralysis will help you understand why you are suffering from these nocturnal episodes. It will also help you find a solution.

Likewise, by acting on these factors, it will be easier to prevent sleep paralysis from recurring. Here are some factors to take into account:

• Schedule changes: if your schedules change regularly at work.
• Night work: Sleeping during the day can be tricky.
• Fatigue: You don’t get enough rest or sleep well.
• Narcolepsy:  Extreme drowsiness does not allow you to sleep better.
• Psychiatric disorder: bipolar, post-traumatic stress, depression.

All of these risk factors can lead to a greater vulnerability to suffering from sleep paralysis at night. Identifying what is happening to you will help you find a solution. We also offer you some advice to follow in this case.

Tips to prevent sleep paralysis

There are several tips for avoiding sleep paralysis while you sleep. However, we have decided to retain only 5 general recommendations which are often very useful.

Either way,  it is always best to discuss it with the doctor. 

1. Exercise is essential

The first piece of advice is to exercise. Either way, it’s a good thing whether or not you have sleep paralysis.

Exercise tires, relaxes, and prepares your body for recovery. You will then be more tired and more willing to sleep better.

2. Get enough sleep

The second tip is to have good sleep hygiene. If possible,  try to always go to bed at the same time. This will help your body prepare ahead of time as the days go by.

Also, forget about the general recommendations that we should sleep between 7 and 8 hours a night. Instead, listen to the needs of your organization. It doesn’t matter if it’s 6 or 9 o’clock. The most important thing is to know the rhythm of your body to get enough rest.

3. Reduce stress to avoid sleep paralysis

Another tip is obviously to decrease stress. We live in a very turbulent society and the current pandemic situation is not helping to relax.

Therefore, even if you think you are quite calm and quiet, try to establish some relaxing habits. Like meditation or yoga. It will soothe you.

4. Take care of the diet

The fourth tip for preventing sleep paralysis is to pay attention to your diet. Do you have a regular eating schedule? Are you eating nutritious foods?

In supermarkets, we find a lot of ultra-processed products that cause bloating, digestive discomfort as well as a feeling of fullness which can make it difficult to rest. So try to change your eating habits. 

5. Say goodbye to hot drinks!

The fifth and final tip on the list is to avoid exciting drinks. It is best to consume them very occasionally and during special times.

We’re not just talking about coffee. Sodas are also energy drinks that should be avoided as much as possible.

Sleep paralysis isn’t just for adults

Now that you know more about sleep paralysis and how to avoid it, don’t wait any longer to apply them.

Finally, know that sleep paralysis does not only affect adults. The Spanish Pediatric Association reports that children and adolescents also suffer from it. Sleep hygiene is a concern to be had from an early age.