How to Avoid Sleep Paralysis: Causes, Prevention and Treatment

Sleep paralysis is a condition that affects many people, causing them to wake up feeling paralyzed and unable to move. It is estimated that around 8% of people experience sleep paralysis at some point in their lives. While it is generally harmless, it can be very frightening and can interfere with a good night's sleep. Researchers believe that sleep paralysis is caused by an altered rapid eye movement cycle, as it mainly occurs when people fall into or out of REM sleep.

During this stage, the brain normally paralyzes the muscles to prevent people from acting out their dreams. It is unclear whether sleep paralysis is the cause, the effect, or if the relationship is bidirectional. However, 10% of people have more recurrent or bothersome episodes that make sleep paralysis especially distressing. Cognitive Behavioral Therapy (CBT) has been used to treat mental health conditions such as anxiety and PTSD, which can be factors that increase the risk of sleep paralysis. Sleep deprivation can also lead to excessive drowsiness and other health consequences.

Some medications can also cause a rebound in REM sleep when someone stops taking them. Additionally, the mental images and atony of REM sleep seem to persist even when someone is alert and awake. If you are looking for ways to avoid sleep paralysis, there are several steps you can take. Practicing healthy sleep habits is key to reducing your risk of experiencing episodes of sleep paralysis. Make sure you get enough rest and try to reduce your anxiety levels before bedtime.

Additionally, if you are concerned about frequent episodes of sleep paralysis, your doctor may recommend that you see a sleep specialist for further evaluation.

What Causes Sleep Paralysis?

Sleep paralysis is caused by an altered rapid eye movement cycle, as it mainly occurs when people fall into or out of REM sleep. It is unclear whether sleep paralysis is the cause, the effect, or if the relationship is bidirectional.

Risk Factors for Sleep Paralysis

There are several factors that can increase your risk of experiencing episodes of sleep paralysis. Mental health conditions such as anxiety and PTSD can be factors that increase the risk of sleep paralysis. Some medications can also cause a rebound in REM sleep when someone stops taking them.

How Can You Avoid Sleep Paralysis?

To reduce the risk of experiencing sleep paralysis, it is important to practice healthy sleep habits.

If you are concerned about frequent episodes of sleep paralysis, your doctor may recommend that you see a sleep specialist for further evaluation.

Conclusion

Sleep paralysis can be a frightening experience for many people, but there are steps you can take to reduce your risk of experiencing episodes. Practicing healthy sleep habits and reducing your anxiety levels before bedtime are key to avoiding episodes of sleep paralysis. If you are concerned about frequent episodes of sleep paralysis, your doctor may recommend that you see a sleep specialist for further evaluation.