Sleep Paralysis - Prevention

Prevention

Several circumstances have been identified that are associated with an increased risk of sleep paralysis. These include insomnia and sleep deprivation, an erratic sleep schedule, sleeping in the supine position, stress, overuse of stimulants, physical fatigue, as well as certain medications that are used to treat ADHD. It is also believed that there may be a genetic component in the development of RISP due to a high concurrent incidence of sleep paralysis in monozygotic twins. Sleeping in the supine position has been found to be an especially prominent instigator of sleep paralysis.

Sleeping in the supine position is believed to make the sleeper more vulnerable to episodes of sleep paralysis because in this sleeping position it is possible for the soft palate to collapse and obstruct the airway. This is a possibility regardless of whether the individual has been diagnosed with sleep apnea or not. There may also be a greater rate of microarousals while sleeping in the supine position because there is a greater amount of pressure being exerted on the lungs by gravity when lying in the supine position.

While many factors can increase risk for ISP or RISP, they can be avoided with minor lifestyle changes. By maintaining a regular sleep schedule and observing good sleep hygiene, one can reduce chances of sleep paralysis. It helps subjects to reduce the intake of stimulants and stress in daily life by taking up a hobby or seeing a trained psychologist who can suggest coping mechanisms for stress. However, some cases of ISP and RISP involve a genetic factor—which means some people may find sleep paralysis unavoidable.