Sleep paralysis is a peculiar phenomenon that describes a situation where a sleeper’s mind awakens, but they are unable to move their body. This creates a very unpleasant psychological situation for the person. Because sleep paralysis episodes are so uncomfortable, many people wonder: How do you get out of a sleep paralysis episode? Sleep scientists have identified several methods that can help individuals who frequently experience sleep paralysis episodes. We discuss these in detail below.
What Is Sleep Paralysis?
Sleep paralysis is what is known as a parasomnia. Sleep paralysis occurs when an individual emerges from REM sleep and slowly begins to regain consciousness. This type of experience can be somewhat unpleasant, as one is stuck in a sensation that they are unable to move their own body.
That being said, most sleep paralysis episodes are brief and typically last only a few minutes. Still, even given this relatively short period, most people would prefer not to experience these episodes at all, or at least to reduce their duration.
How Do You Get Out of a Sleep Paralysis Episode?
Several techniques are available to those interested in reducing the time spent in the sleep paralysis state. The following are some of the more effective techniques.
Force Yourself To Move
This first recommendation can sometimes be challenging to implement. However, many patients find that if they really put their minds to it mentally, they are able to force their bodies to move if they concentrate deeply. Some of the movements below, which represent brief and intense actions, have been shown to be helpful in this regard:
- Jerking
- Twitching
- Coughing
The abrupt nature of these movements has been shown to help shock the body out of the sleep paralysis state.
Focus on Individual Body Parts
Another type of movement that can be useful for getting an individual out of sleep paralysis is small incremental ones. Attempting to move one of your smaller body parts can be an effective way to reconnect with your body and move out of sleep paralysis. It is often easier to start small in this regard, with some of the following body parts being good places to start:
- Toes
- Fingers
- Eyes
Breathe Deeply
One of the common symptoms of sleep paralysis is feeling a heavy pressure on your chest. This pressure can be a source of anxiety, as well as make a patient feel like they are having difficulty breathing.
Although it can be difficult when you are in the sleep paralysis stage, trying to take deep breaths during this period can help relax your body and actually bring you out of the sleep paralysis stage. In addition, assuaging your anxiety and panic can help return you to a relaxing sleep stage.
Motion for Help
If you have a partner that you spend each night with, it can be helpful to inform them about your sleep paralysis episodes so that they can assist you if you begin to experience one while they are sharing space with you.
Educating them about what a sleep paralysis episode looks like for you can help them recognize when you are in this state and attempt to interfere.
Can You Cure Sleep Paralysis?
There is currently no proven cure for sleep paralysis, but the condition can be managed so that the amount of impact it makes on one’s life is diminished. One of the best ways to manage this condition is by maintaining good sleep hygiene. Some of the following steps can assist you with this mission:
- Limiting caffeine and alcohol intake
- Avoid using electronic devices before you go to bed
- Ensuring that your sleep environment is comfortable physically and psychologically
- Aim to maintain a consistent sleep schedule that works for you
Although none of the above steps can guarantee that you will not experience sleep paralysis, they can assist you with diminishing the frequency and severity of episodes.
The Top Sleep Doctor in New York
Dr. Mayank Shukla and the rest of the team at Sleep MD NYC are completely dedicated to servicing their clientele and their unique sleep needs. If you have sleep paralysis and would like to discuss your condition with a sleep doctor, contact us today to schedule an appointment.
