Symptoms Of Sleep Paralysis And Methods For Prompt Treatment

In case of sleep paralysis, a person temporarily experiences an inability to move or speak, often accompanied by hallucinations or a sense of pressure on the chest. While sleep paralysis is generally harmless, it can be frightening for those who experience it. 

A study published in the Indian Journal of Psychiatry explains sleep paralysis as a disturbing temporary inability to perform voluntary movements at sleep-wake transitions.

“Sleep paralysis appears to be widespread in students as well as those suffering from psychiatric illnesses. Other causes linked to sleep paralysis include stressful life events, shift work, and jetlag,” said Dr Lancelot Mark Pinto, Consultant Pulmonologist and Epidemiologist, PD Hinduja Hospital and Medical Research Centre, Mahim.

Symptoms of Sleep Paralysis

Inability to Move

During an episode of sleep paralysis, people find themselves unable to move voluntary muscles, making them feel temporarily paralysed.

As per WebMD the episode of sleep paralysis lasts about 15 minutes, after which you will most likely fall asleep again. You generally forget it the next morning.

Difficulty Speaking or Shouting

Communication may be impaired during sleep paralysis, with individuals struggling to speak or shout despite the desire to do so.

Hallucinations

Vivid and often unsettling hallucinations, which can involve seeing or sensing the presence of entities, figures, or shadows.

Also read: Is Your Child Struggling to Sleep? Expert Help Recognise the Warning Signs and Treatment

Feeling of Pressure on the Chest

Some people report a sensation of pressure on the chest, making breathing feel difficult. 

Fear and Anxiety

Episodes of sleep paralysis are frequently accompanied by intense fear, anxiety, or a feeling of impending doom.

Treatment Options for Sleep Paralysis

Improve Sleep Hygiene

Ensure you have a regular sleep schedule, maintain a comfortable sleep environment, and practise good sleep hygiene habits.

Reduce Stress and Anxiety

You can engage yourself in stress-reducing activities, such as meditation, deep breathing exercises, or yoga, to minimise triggers for sleep paralysis.

Adjust Sleep Position

Changing sleep positions, particularly sleeping on your side, may reduce the likelihood of experiencing sleep paralysis.

Address Underlying Sleep Disorders

Treat underlying sleep disorders like narcolepsy or insomnia, as these conditions may contribute to episodes of sleep paralysis.

Improve Sleep Environment

Create a calming and conducive sleep environment by adjusting lighting, temperature, and minimising noise disruptions.

Also read: Seasonal Sleeping: Expert Explains The Need Of More Sleep In Winter And Impact Of Sleep Deprivation

Establish a Relaxing Bedtime Routine

Develop a calming bedtime routine to signal to your body that it is time to wind down and prepare for sleep.

Consult a Sleep Specialist

If sleep paralysis persists and significantly impacts your sleep quality, consult a sleep specialist for a comprehensive evaluation and tailored treatment plan.

Seek Medical Attention if

• Sleep paralysis episodes are frequent and distressing.
• You experience significant daytime sleepiness or other symptoms of sleep disorders.
• Treatment strategies at home do not alleviate the symptoms.

If you implement lifestyle changes and improving sleep hygiene can often reduce the frequency of episodes. If sleep paralysis persists or becomes a significant concern, seeking guidance from a healthcare professional or sleep specialist is advisable to explore personalised treatment options and rule out underlying sleep disorders.