What causes sleep paralysis?
Sleep paralysis occurs while waking up or, less commonly, falling asleep.
Your sleep pattern is as follows:
Stage 1: The first stage of sleep is called "dozing." Your brain should have 7 minutes to transition from active wakefulness to early sleep.
Stage 2: Your brain needs about 20–30 minutes to reach a state of deep sleep.
Stage 3: You are in deep sleep, usually without any arousals. During this stage, rapid eye movement (REM) occurs and you dream.
What are the risk factors for sleep paralysis?
Sleep paralysis is most common among teenagers and young adults, but other risk factors can increase the likelihood of its occurrence.
Sleep disorders such as narcolepsy
Disturbed sleep-wake cycle
Sleeping on your back
Genetics
Emotional trauma
Depression
Panic disorders
How to prevent sleep paralysis
In most cases, sleep paralysis can be alleviated by making small changes to your daily routine.
Avoid screens before bed. Make sure your sleeping area is dark and quiet.
Keep your bedtime and wake-up time the same every day.
Exercise regularly, but get at least 4 hours of sleep.
Avoid caffeine and large meals in the evening.
Tips for recovering from sleep paralysis
Although sleep paralysis doesn't last long, it can be a terrifying experience. Here are some tips to shorten the experience when it does occur.
Try to focus your eyes precisely where the back of your head meets the pillow. Focusing on this real, physical sensation can help anchor you in the real world and pull you out of sleep.
Try breathing irregularly (e.g., two exhales, one inhale, etc.).
Don't try to talk.
Remember, it's just a dream. While it may be scary, it will pass.
