Sleep Paralysis: Tips To Prevent It
Do you happen to wake up in the middle of the night, open your eyes and not be able to move? A cold sweat starts running down your back and you wonder what’s going on. You have the feeling that something is crushing your chest. Don’t worry, nothing worrying is happening. This phenomenon is called sleep paralysis and preventing it is possible.
Experts reveal that sleep paralysis occurs during REM sleep, one of the most important phases of sleep, in which there is intense brain activity. Fortunately, the annoying feeling of not being able to move lasts from a few seconds to 3 minutes. But why does this happen?
What causes sleep paralysis?
If you have recognized yourself in the situation just described, you should know that sleep paralysis can occur for several reasons. According to some experts, this phenomenon is more frequent in shift workers or in the case of jet lag. The absence of fixed hours or poor sleep hygiene can be among the main causes.
However, if you suffer from stress, you will likely find yourself facing episodes of sleep paralysis. The body, in fact, is in tension all day long; the mind is more awake than ever and the organism can react by triggering this phenomenon. It is clearly not pleasant.
Risk factors for sleep paralysis
Knowing the risk factors for sleep paralysis will help you understand why you have these episodes, but also help you find a solution. By addressing these factors, it will be easier to prevent paralysis from recurring. Factors to be taken into account include:
- New hours, or if the work shifts change.
- Working at night: Sleeping during the day can be difficult.
- Tiredness: not getting enough rest or not sleeping well.
- Narcolepsy: Feeling extremely sleepy does not induce sleep.
- Mental disorders: post-traumatic stress disorder, depression, or bipolarity.
All of these factors can affect an increased susceptibility to sleep paralysis while you sleep. Knowing what it is and what is happening will help find a solution, although it may help you to follow some of the advice we are about to give you.
Tips to prevent this phenomenon
There are so many ways to prevent sleep paralysis, but we have decided to just tell you about 5 general tips that usually work. However, it is always important to discuss this with your doctor. It may give you specific indications which we will not mention and which may be effective in your case.
1. Training can be helpful
The first piece of advice is to do physical activity, which is good, whether or not you suffer from episodes of sleep paralysis. Exercise tires, relaxes and makes the body ready to recharge its energy. This is why after exercise it is normal to feel exhausted and fall asleep right away.
2. Get enough sleep
The second tip is to follow proper sleep hygiene. If possible, always go to sleep at the same time. In this way, the body, day after day, will begin to prepare for sleep in advance.
However, forget the strict rule of night rest between 7 and 8 hours. What does your body need? It doesn’t matter if it’s 6 or 9 hours: you need to know your body to get enough sleep.
3. Controlling stress is a good idea
The third tip is to reduce your stress levels. We live in a very busy society and the current pandemic situation certainly does not help to relax. This is why even when we believe we are calm, it is good to try to introduce new habits, such as exercising. Likewise, meditation will help you relax: you will see that you will feel better and calmer.
4. Pay attention to the power supply
The fourth tip for preventing sleep paralysis is to consider your diet. Do you eat at certain times? Do you eat nutritious foods? In supermarkets there are many ultra-processed products that make us feel bloated, cause discomfort and fill us up to the point of hindering rest. So try to change your eating habits.
5. Say goodbye to exciting drinks!
The fifth and last of the tips is to avoid exciting drinks. Better to take them from time to time, on special occasions. We are not just talking about coffee. Even if you may never have thought about it, fizzy drinks are energizing. Avoid them as much as possible.
Sleep paralysis doesn’t just affect adults
All clear? Now that you know what sleep paralysis is and know some ways to avoid it, don’t hesitate to apply what you have learned. But remember that sleep paralysis doesn’t just affect adults. According to some pediatricians, even children and adolescents can suffer from it. Maybe we need to take care of our sleep hygiene starting now.
