Sleep paralysis or better known to the public as overthrow, 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 usually accompanied by hallucinations that can occur during sleephypnagogic hallucination) or when you wake up (hypnopompic hallucination). The forms of hallucinations experienced can vary, ranging from feeling someone's presence, feeling suffocated, to feeling like the body is floating.
Condition sleep paralysis It can be experienced by anyone, both adults and children. The main cause sleep paralysis is not known with certainty. However, there are several conditions that are believed to increase a person's risk of experiencing it more often sleep paralysis, including:
- Insomnia
- Narcolepsy
- Anxiety disorders
- Bipolar disorder
- Post-traumatic stress disorder (PTSD)
- Panic attack
- Sleep schedule disturbed, like workers shift or jet lag
How to overcome Sleep Paralysis
Sleep paralysis can make a person's sleep quality be reduced. If you often experience this phenomenon, there are several ways to overcome and relieve it sleep paralysis that you can try, among others:
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. Get 6-8 hours of sleep every night and get into the habit of going to bed at night and getting up in the morning at the same time every day.
2. Do meditation
The method of relaxing muscles and thoughts through meditation is believed to help you reduce pressure in your chest, muscle stiffness, 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 frequently reported sleeping in the supine position. Therefore, in order 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, ranging from trying relaxation by lighting aromatherapy candles or listening to your favorite music before 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 cause a person to be more at risk of experiencing sleep paralysis.
Therefore, try to limit or stop consuming caffeinated drinks before bed and drink plenty 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 bed 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 this happening 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:
- Use comfortable mattresses and pillows
- Arrange the bedroom so that as much light and sound as possible
- Stay away from electronic devices, such as television and cell phones, at least 30 minutes before bed
Although the exact cause is not known, sleep paralysis or the overlap 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 alleviate the attack sleep paralysis.
If the method above still can't solve the complaint sleep paralysis that you often experience, you should consult with your doctor for further treatment.