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Sleep paralysis, or better known to the public as paralysis, is often associated with the presence of spirits or mystical things. In fact, this condition can actually be explained medically and can be overcome with some simple ways or direct treatment by a doctor
Sleep paralysis or paralysis is a phenomenon when a person cannot speak and move when they want to wake up. This condition often makes sufferers panic and fear because in a conscious state, the body seems to be paralyzed and usually lasts for a few seconds to several minutes.
Sleep paralysis is usually accompanied by hallucinations that can occur during sleep (hypnagogic hallucinations) or when waking up (hypnopompic hallucinations). The forms of hallucinations experienced can vary, ranging from feeling someone's presence, feeling suffocated, to feeling like the body is floating.
The condition of sleep paralysis can be experienced by anyone, both adults and children. The main cause of sleep paralysis is not yet known with certainty. However, there are several conditions that are believed to increase a person's risk of experiencing sleep paralysis more often, including:
- Anxiety disorder
- Bipolar disorder
- Post-traumatic stress disorder (PTSD)
- Panic attack
- Sleep schedule disturbed, such as shift worker or jetlag
How to Overcome Sleep Paralysis
Sleep paralysis can reduce a person's sleep quality. If you often experience this phenomenon, there are several ways to overcome and relieve sleep paralysis that you can try, including:
1. Make sure you get enough sleep
Poor sleep quality can trigger sleep paralysis. Therefore, adequate sleep is highly recommended to improve the quality of your sleep. Sleep 6–8 hours every night and get into the habit of going to bed at night and getting up at the same time every day.
2. Do meditation
The method of muscle and mind relaxation through meditation is believed to help you reduce pressure in your chest, stiff muscles, and hallucinations when you experience sleep paralysis.
Meditation is also useful for controlling negative thoughts that have the potential to interfere with mental he alth and worsen the quality of your sleep.
3. Fix sleeping position
People who experience sleep paralysis are often reported to sleep in a supine position. Therefore, to reduce the risk of sleep paralysis, sleep on your side or stomach and avoid sleeping on your back.
4. Reduce stress
Stress can generally cause sleep disturbances and increase a person's risk of experiencing sleep paralysis. To reduce stress, you can do various things, from trying relaxation by lighting aromatherapy candles or listening to your favorite music before going to bed.
5. Reduce consumption of caffeinated drinks
Consuming large amounts of caffeine can make it harder for you to sleep and feel more anxious. As previously explained, stress and anxiety disorders can make a person more at risk of experiencing sleep paralysis.
Therefore, try to limit or stop consuming caffeinated drinks before bed and drink lots of water.
6. Avoid consuming alcoholic beverages
Consumption of alcoholic beverages can also have a negative impact on sleep quality. Research shows that people who drink alcohol before bedtime can sleep soundly, but wake up easily in the middle of the night and find it difficult to fall back asleep.
By avoiding alcohol consumption, you can get quality sleep and of course minimize the risk of sleep paralysis.
7. Create a comfortable bedroom
A comfortable bedroom will affect the quality of your sleep. Things that can be done to create a comfortable bedroom are:
- Using a comfortable mattress and pillow
- Arrange the bedroom so as little light and sound as possible
- Keep away from electronic devices, such as television and cell phones, at least 30 minutes before going to bed
Although the exact cause is not known, sleep paralysis or paralysis is certainly not related to mystical things or the presence of spirits as people have been afraid of. Therefore, you can apply some of the ways above to overcome or relieve sleep paralysis attacks.
If the above method still doesn't solve the sleep paralysis you often experience, you should consult your doctor for further treatment.