How should I lay to prevent sleep paralysis?
How should I lay to prevent sleep paralysis?
Blog Article
When someone falls asleep or wakes up, they may briefly lose the ability to move or speak. This is called sleep paralysis. It can be scary, and people often have intense hallucinations and a feeling of pressure in their chest. Even though no one knows for sure what causes sleep paralysis, it is thought to have something to do with problems during the change between stages of sleep, especially between REM (rapid eye movement) sleep and waking. Sleep paralysis is more likely to happen to people who have trouble sleeping, have irregular sleep habits, or are stressed out. Sleep position is one thing that might help lower the risk of sleep paralysis.
How to sleep in a way that keeps you from getting sleep paralysis
There is no surefire way to stop sleep paralysis, but sleeping in certain situations may make it less likely that you will experience it. Here are some ways that the way you sleep can affect sleep paralysis:
1. Lay on your side
Sleeping on your side may help lower the number of times you have sleep paralysis events, according to research and personal stories. Sleep paralysis is more likely to happen to people who sleep on their backs. This might be because of how the body is positioned during REM sleep, which is when paralysis happens naturally to stop people from playing out their dreams. Someone lying on their back might feel like they can't move because their body "wakes up" before the REM paralysis phase stops.
On the other hand, sleeping on your left or right side might help keep your mind and body connected, making it easier to wake up as you fall asleep. Sleeping on your side also lowers your risk of snoring and sleep apnea, both of which can make sleep paralysis worse.
2. Don't lie on your back to sleep.
Sleep paralysis can happen more often if you sleep on your back, especially if you have pillows under your head. In this pose, you might experience the "REM atonia" effect, in which your brain is awake but your body stays paralyzed so that you don't hurt yourself by acting out your dreams. For those who sleep on their backs, sleep paralysis may last longer and make them feel stuck, which can make them fearful and cause them to have hallucinations.
To avoid this, you might want to use pillows or other methods to help you sleep on your side. People who don't want to roll over at night sometimes use special body pillows or even tie a tennis ball to their back.
3. Make your bedroom a comfortable place to sleep
In addition to changing your sleeping position, making sure your bedroom is cozy and relaxing can also help you sleep better and feel less stressed. A room that is dark, quiet, and cool will help you sleep better. Getting rid of distractions like electronics or bright lights will also help lower your stress and worry, two things that can make you lose your sleep.
4. Make sure you have good sleep hygiene
For sleep paralysis to not happen, good sleep hygiene is very important. This means keeping the same sleep routine, getting enough sleep (7-9 hours per night), and dealing with stress. The main causes of sleep paralysis events are bad sleep habits, like going to bed at odd times or not getting enough sleep. Try to come up with a routine before bed that helps you relax and gets your body ready for a good night's sleep.
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Other Ways to Keep From Getting Sleep Paralysis
Even though the way in which you sleep is important, other things can also cause sleep paralysis. Here are some more tips to help reduce how often it happens:
Lessen your stress and anxiety. Stress is one of the main things that can cause sleep paralysis. Before going to bed, you can help calm your mind by doing things like progressive muscle relaxing, deep breathing, or meditation.
Stay away from stimulants like caffeine and nicotine. They can mess up your sleep habits and make sleep paralysis more likely. Stay away from these things, especially in the hours before bed.
Sleep in a Relaxed State: Instead of doing exciting things that might make you more anxious or excited before bed, try to relax with activities that are calming, like reading or listening to soothing music.
In conclusion
Although there is no surefire way to stop sleep paralysis, sleeping on your side may make it less likely that you will experience it. You can lessen the number of these upsetting episodes by not sleeping on your back, making your sleep environment better, and dealing with stress through good sleep hygiene and relaxation methods. If sleep paralysis keeps getting in the way of your sleep or causes you a lot of stress, talking to a doctor or sleep expert may help them find any underlying sleep disorders and treat them effectively. Report this page