How to prevent and stop sleep paralysis naturally?

What is sleep paralysis?

This is a form of sleeping disorder which is leading to temporary loss of voluntary movements. It is causing extreme anxiety because patients are unable to move their bodies for several seconds at a time. [1]

This condition is often associated with other symptoms, such as being afraid, feeling an evil presence in the room, hallucinations, decreased heart rate, sense of suffocation and all of them can be the result of other conditions.

This can be a scary condition but sleep paralysis is not dangerous.

One episode of sleep paralysis can last from several seconds to several minutes. The episodes of sleep paralysis can happen as an individual is waking up (postdormital sleep paralysis or hypnopompic sleep paralysis) or the individual is falling asleep (predormital sleep paralysis or hypnagogic sleep paralysis). People of any age and gender can develop sleep paralysis but it is most commonly noticed in the teenage years.

There are some cases when sleep paralysis can accompany other sleep disorders, such as narcolepsy or sleep apnea, as well as some psychological conditions. There are many cases when it happens independently of any other condition. This simply means that the body is having trouble navigating through the stages of sleep. [2] Talk with your doctor if you have sleep paralysis before you start using some of the below-mentioned home remedies for it.

21 Home remedies for sleep paralysis

Melatonin

This is a hormone which is naturally produced in the body in the pineal gland in your brain. Melatonin is regulating sleep by balancing the circadian rhythms. When you are taking melatonin as a supplement, then it can induce more natural sleep, and also it is functioning as an antioxidant which can remove any free radicals which can be hindering good health and effective sleep. [3]

Milk

It is recommended to take one glass of warm milk before you go to bed because it can help you to have better sleep.

Sleep enough

You should ensure that you sleep enough because this is a simple way which can help you with sleep paralysis. It is recommended to sleep at least six hours at night but eight hours of sleep is usually better. You should make your sleep a priority and you should pay attention when you need to go to bed. [2]

Earl gray tea

It is recommended to drink this type of tea because it is free of caffeine and it can help you to have better sleep.

Chamomile

This home remedy is used to manage stress and induce sleep. You can find chamomile in different forms such as topical ointment, extract, and tea. It is a very effective home remedy for managing sleep-related conditions by relaxing the body and inducing a deeper and more restful sleep. [4]

Lose weight

People who suffer from sleep paralysis should lose weight because it can help them to have better sleep and overall health. Also, it can alleviate breathing problems as well as some emotional and mental issues that come from being overweight as well.

Make herbal balm

You should make a massaging balm by mixing 1 – 2 drops of lavender or chamomile essential oil with one ounce of castor oil or shea. You should mix this balm well and place a small amount of the scented oil on your child’s temples. This will calm your child and it will relax his sore muscles.

Orange essential oil

This home remedy lifts your spirits while at the same time it will provide a calming influence on the body. There are some studies which are said that this home remedy will bring happiness and peace to your mind. It is rich in d–limonene and antioxidants which aid in maintaining normal cellular regeneration. [5]

Cut bad habits out of your bed routine

There are some things which are very important to do before you go to bed because they can help you to sleep better. But also there are some things which are very important for not doing them. You should skip alcohol and caffeine because they can affect your sleep negatively. Also, you should not eat a huge amount of meals or smoke cigarettes right before you are trying to sleep. Two hours before you go to sleep, you should turn off all your screens (such as smartphones and TV) because they can affect your sleep. You should start winding down and moving towards the bed. As you wind down, you need to stop doing any work because it can be too stimulating and can interfere with your sleep.

Ready your room for sleep

If you want to sleep your best, then you should sleep in an environment that is focused on sleep. The cold room is usually best, along with layers which will keep you warm as needed. If your area is noisy, then you can wear earplugs. You should block out as much light as possible. It is known that the light and even ambient light like a bright street light can affect your sleep. If you are turning and tossing, then you can change your bed with someone more comfortable.

Sleep on your side

Sleep paralysis is happening more often when you are sleeping on your back. This can be caused by the tongue that is falling back in the throat and it can cause temporary air blockage. You should try sleeping on your side because this will decrease your chances of getting episodes of sleep paralysis. If you often end on your back, then you should sew a pocket or pin a sock to the back of your nightshirt and you should insert a tennis ball or two tennis balls because this can help to break your habit.

Vetiver essential oil

This home remedy can relax your nervous system and it can help with overstimulation. [5]

 Soup

It is recommended to take one cup of warm soup before you go to bed because it is very effective home remedy for sleep paralysis.

Exercise regularly

When we mention exercise, then you may think that you should go to the gym. You do not have to go to the gym. You should add a low–impact exercise regimen to your day. You should take a walk in the morning. When you exercise, then it can help you to sleep better but you should remember not to exercise too close to bedtime because it is initially energizing. You should make your exercise at least 4 hours before you go to bed.

Valor essential oil

This essential oil can balance the nervous system and it can help to strengthen the mind and body. It can increase the feelings of self–esteem, courage, and strength. Also, you can use this essential oil as a natural treatment for snoring. [5]

Cedarwood essential oil

This essential oil is soothing and relaxing. It can allow your brain to stop processing. [5]

Get on a sleep schedule

You should go to bed at the same time every night and you should get up at the same time every day. In this way, you will start getting sleepy when it is bedtime and you will fall asleep more easily and sleep better. There are some cases when sleeping better can improve your sleep paralysis. Also, you can have something which can be your sleeping “cue”. You should pick something that relaxes you, such as reading or meditating, or drink a cup of tea (caffeine-free) before you go to bed.

Lavender essential oil

This essential oil can be very calming and it can be good for anxious feelings. [5]

Relax

When you are under stress, then it interrupts the normal sleep cycles and this can contribute to the likelihood of sleep paralysis. [2] You should take time each day to reduce the stress by doing some activities which you find relaxing, such as playing with a pet, doing something creative, listening to music, and meditating. You should try to cut stress out of your life where it is possible. If you are feeling stressed or anxious every day when you watch the news, then you should stop watching them.

Valerian

It is a dietary supplement which has been historically used for nervousness and insomnia. It has many different components which are making it effective for managing regular sleep patterns. If you are using valerian as your natural treatment for sleep paralysis, then you should not combine it with other supplements or medications for sleep because it can have side effects. [6]

Passionflower

This home remedy is used to reduce anxiety and lower blood pressure levels. If you are taking blood pressure medications, then you need to talk with your doctor before you start taking passionflower supplements.

The passionflower tea has a light and pleasant taste but if you want, you can flavor it with lemon and honey. If you are pregnant, then you should not use passionflower because it can induce uterine contractions. The passionflower was not studied in children so this is a reason why you need to talk with a qualified healthcare professional because he or she will give a safe dose for your children. [7]

References:

[1] Olunu E, Kimo R, Onigbinde EO, et al. Sleep paralysis, a medical condition with a diverse cultural interpretation. International Journal of Applied & Basic Medical Research. 2018;8(3):137-142.

[2] Denis D, French CC, Gregory AM. A systematic review of variables associated with sleep paralysis. Sleep Medicine Reviews. 2018;38:141-157.

[3] Zisapel N. New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation. British Journal of Pharmacology. 2018;175(16):3190-99.

[4] Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complementary Therapies in Medicine. 2017;35:109-114.

[5] Takeda A, Watanuki E, Koyama S. Effects of inhalation aromatherapy on symptoms of sleep disturbance in the elderly with dementia. Evidence-based Complementary and Alternative Medicine. 2017;2017:1902807.

[6] Barton DL, Atherton PJ, Bauer BA, et al. The use of Valeriana Officinalis (Valerian) in improving sleep in patients who are undergoing treatment for cancer: A phase III randomized, placebo-controlled, double-blind study: NCCTG Trial, N01C5. The Journal of Supportive Oncology. 2011;9(1):24-31.

[7] Gibbert J, Kreimendahl F, Lebert J, et al. Improvement of stress resistance and quality of life of adults with nervous restlessness after treatment with a passion flower dry extract. Complementary Medicine Research. 2017;24:83-89.