How To Not Get Sleep Paralysis?

Sleep paralysis, though not harmful, can be a frightening experience; it happens when you are temporarily unable to move or speak while falling asleep or waking up. To reduce the likelihood of experiencing sleep paralysis, the key strategies involve improving sleep hygiene, establishing regular sleep patterns, managing stress, and creating a comfortable sleep environment.

Understanding Sleep Paralysis

What Is Sleep Paralysis?

Sleep paralysis is a state, during waking up or falling asleep, where a person is aware but unable to move or speak. It can last for a few seconds to a couple of minutes. During this time, you may feel pressure or a sense of choking. Sleep paralysis may be accompanied by hallucinations that can involve sights, sounds, or sensations that appear real but are created by your mind.

Causes of Sleep Paralysis

Scientists believe sleep paralysis is linked to the disruption of the rapid eye movement (REM) cycle, which is the dream phase of sleep. Normally, the body relaxes and becomes almost immobile during REM sleep to prevent you from acting out your dreams. However, if you become conscious before the REM cycle has finished, you might realize that you cannot move or speak.

Various factors can contribute to sleep paralysis episodes, such as lack of sleep, irregular sleep schedules, stress, sleeping on the back, other sleep-related issues like narcolepsy, and use of certain medications.

Ways to Reduce the Risk of Sleep Paralysis

Improving Sleep Hygiene

Good sleep hygiene involves creating a bedtime routine that enhances your ability to fall asleep naturally and comfortably. Here are some tips to improve your sleep hygiene:

– Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same times each day, even on weekends, to regulate your body’s internal clock.
– Create a Restful Environment: Make sure your bedroom is quiet, dark, and at a comfortable temperature. Use blackout curtains, eye masks, or earplugs if needed.
– Choose the Right Mattress and Pillow: Select a mattress and pillow that support your preferred sleeping position and provide the right balance of comfort and support.
– Limit Screen Time Before Bed: The blue light emitted by screens can interfere with your sleep cycle. Try to avoid electronic devices at least an hour before bedtime.
– Wind Down: Develop a pre-sleep routine that helps you relax, such as reading, taking a warm bath, or practicing relaxation exercises.

Developing Regular Sleep Patterns

Consistency is critical for good sleep. A regular sleep pattern conditions your body to expect sleep at a certain time, improving the quality and duration of sleep, which can reduce the incidence of sleep paralysis. Aim to:

– Follow a Fixed Bedtime: Set a realistic bedtime that allows for adequate sleep and stick to it.
– Wake Up at the Same Time: Getting up at the same time every day strengthens your sleep-wake cycle.

Managing Stress and Anxiety

Stress and anxiety can exacerbate sleep paralysis. Managing them is important not only for preventing sleep paralysis but also for overall health. Strategies to manage stress and anxiety include:

– Practice Mindfulness: Meditation, deep breathing exercises, and yoga can help lower stress levels.
– Seek Counseling: If stress and anxiety are overwhelming, consider talking to a mental health professional.
– Maintain a Healthy Lifestyle: Regular exercise, a balanced diet, and avoiding excessive caffeine and alcohol can help reduce anxiety.

Creating a Comfortable Sleep Environment

Where you sleep can greatly impact your ability to get high-quality rest. To create a comfortable sleep environment:

– Invest in Comfortable Bedding: A comfortable mattress that provides the right level of support can make a significant difference in sleep quality.
– Control Light and Noise: Use heavy curtains, white noise machines, or earplugs to minimize disturbances.
– Keep Electronics Out: Remove TVs, computers, and other gadgets from the bedroom to reduce the temptation to engage with them before sleep.

Other Considerations

Physical Health and Medications

Physical health conditions, such as sleep apnea or restless leg syndrome, can interrupt sleep and could potentially lead to sleep paralysis. If you suspect an underlying health issue, consult with a healthcare provider to discuss possible treatments. Additionally, certain medications, especially those affecting neurotransmitters, could increase the chances of experiencing sleep paralysis. If you’ve started a new medication and notice a correlation with sleep paralysis, speak with your doctor about alternatives.

Sleep Position

Some research suggests that sleeping on your back may increase the likelihood of sleep paralysis. If you’re prone to experiencing it, try sleeping on your side or stomach to see if it makes a difference for you.

Family History

There might be a genetic link to sleep paralysis, as it can run in families. While you can’t change your genetic makeup, being aware of a family tendency toward sleep paralysis can motivate you to be proactive in taking preventative measures.

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Finishing Thoughts

Sleep paralysis can be a troubling experience, but it’s not typically a sign of any serious medical issue. By developing good sleep habits, managing stress, paying attention to your sleep environment, and understanding your body’s needs, you can decrease the likelihood of sleep paralysis occurring. If you find these steps are not alleviating the issue, or if sleep paralysis is significantly impacting your quality of life, do not hesitate to reach out to a sleep specialist or a healthcare provider for further assistance. Remember that prioritizing sleep quality is not just about preventing sleep paralysis; it is an essential aspect of your overall well-being.


  • Ashton Roberts

    I love learning and sharing everything about sleep. I am one of the energetic editors here at GoodSleepHub, where I talk about how to get a better night's sleep. When I'm not writing, I'm probably walking my dog Luna or trying out new sleeping gadgets. My goal is to help you sleep easier and better. Join me, and let's find simple ways to enjoy great sleep every night!

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