Have you ever woken up but couldn’t move a muscle ? Or does the same thing happen to you, but just before you fall asleep? You may suffer from sleep paralysis . This phenomenon has a variable duration, from a few seconds to a few minutes and although once that time has passed the person regains all mobility, the truth is that it is usually a quite exasperating experience. Let’s know then what you should do if you suffer from sleep paralysis
What to do if you suffer from sleep paralysis
In itself, sleep paralysis is a normal physical effect, occurring during the REM phase , in which, in response to increased heart rate, rapid eye movements, and breathing, muscle atony occurs total. On the other hand, it can become a problem that should not be underestimated, which also generates states of anguish and anxiety that are not indifferent in those affected, if this occurs when the REM phase has not yet been reached during sleep.
Two different types of the same disorder
The mind is alert, but the body is unresponsive and unable to move, and one is not able to communicate this state of suffering to others. If it occurs during waking it is called hypnopompic paralysis , while if it occurs before falling asleep it is called hypnagogic paralysis.
Hallucinations: how dream and reality mix
During sleep paralysis, particular episodes can also occur, caused by the elevated anxiety condition, such as hallucinations. The REM phase is also in fact the phase in which our brain dreams, but if it is anticipated or if it is prolonged even when we are actually already awake, the boundaries between reality and illusion can suddenly become very blurred , involving all of our senses and mix dream stimuli with real stimuli from outside.
Possible causes of sleep paralysis
Among the constants that usually accompany sleep paralysis or even that contribute to feeding it are insomnia and sleep deprivation, or a certain disorder in the alternation between sleep and wakefulness, typical for example of those who take alternate shifts even at night . Or those who in any case do not keep the hours dedicated to rest constant. You also have to be careful with the abuse of exciting substances , such as caffeine, theine, alcohol and tobacco, all enemies of a good sleep. Sometimes stress and excessive physical fatigue (it may seem counterintuitive, but it is) can also affect poor quality of rest.
How to prevent sleep paralysis
Our bodies and brains need 6 to 8 hours of sleep. So the first step for those suffering from sleep paralysis is to get an adequate number of hours of sleep . And it is also essential to get up and go to bed at approximately the same time. That is, have a regular rest rhythm.
Pay attention to the right mattress
It is also essential to make sure you have adequate support to sleep so if you suffer from sleep paralysis you should pay attention when choosing the mattress: it must be suitable for your physical conformation, your weight and help you maintain a suitable posture at night. in an environment that is healthy. The room should not be too cold or too hot.
How to relax body and mind
Last advice: relax body and mind and for this nothing like stretching and muscle relaxation exercises before going to sleep . It can also help you to have a herbal tea or a relaxing infusion.
Another idea will be to try a good warm bath that will help you relax all your muscles. It is also useful to keep your feet slightly elevated, for example on a pillow, or to do some decontracting massages with essential oils.
