Sleep paralysis or better known to the public by the term overlap is often associated with the presence of subtle spirits or mystical things. In fact, this condition can actually be explained medically and can be overcome in some simple way or direct treatment by a doctor.
Sleep paralysis is a phenomenon when a person is unable to speak and move when waking up. This condition often makes the sufferer panic and fear because, in a conscious state, the body seems to be paralyzed and usually lasts for a few seconds to a few minutes.
Sleep paralysis is usually accompanied by hallucinations that can occur during sleep (hypnagogic hallucinations) or during waking up (hypnopompic hallucinations). The forms of hallucinations experienced can vary, ranging from feeling someone’s presence, feeling choked, until the body feels floating.
Sleep paralysis conditions can be experienced by anyone, both adults and children. The main cause of sleep paralysis is still unknown. However, there are several conditions that are believed to increase a person’s risk of more frequent sleep paralysis, including:
- Anxiety disorders
- Bipolar disorder
- Post-traumatic stress disorder (PTSD)
- Panic attacks
- Sleep schedules are disrupted, such as shift workers or jetlag
How to Overcome Sleep Paralysis
Sleep paralysis can reduce the quality of a person’s sleep. If you often experience this phenomenon, there are several ways to overcome and alleviate sleep paralysis that you can try, including:
1. Ensure adequate sleep time
Poor sleep quality can trigger sleep paralysis. Therefore, getting enough sleep is highly recommended to improve the quality of your sleep. Get 6–8 hours of sleep per night and make a habit of sleeping at night and getting up early at the same time each day.
2. Do meditation
The method of relaxing muscles and thoughts through meditation is believed to help you reduce chest pressure, 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 health and worsen the quality of your sleep.
3. Improve sleeping position
People who experience sleep paralysis often report sleeping on their backs. 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 a variety of ways, from trying relaxation by lighting aromatherapy candles or listening to favorite music before bed.
5. Reduce the consumption of caffeinated drinks
Consuming large amounts of caffeine can make it more difficult to sleep and feel more anxious. As previously explained, stress and anxiety disorders can put a person at an increased risk of experiencing sleep paralysis.
Therefore, try to limit or stop consuming caffeinated drinks at bedtime and drink lots of water.
6. Avoid drinking alcohol
Alcohol consumption can also have a negative impact on sleep quality. Research shows that people who drink alcohol before bed can sleep well, but wake up easily in the middle of the night and find it difficult to fall back to sleep. By avoiding alcohol consumption, you can get quality sleep and of course, minimize the risk of sleep paralysis.
16th October 15:38