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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 17,223 times.
First you must understand that there is no sure way to induce sleep paralysis (also known as “sleep paralysis”). Start with irregular sleep hours. Lie down, relax, and repeat a word in your head over and over. Another way is to set the alarm clock 4-6 hours after falling asleep, then wake up for 15-30 minutes.
Steps
Creating sleep paralysis by intermittent sleep
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Implement irregular sleep hours. Research shows a link between unstable sleep habits and the likelihood of sleep paralysis, as well as genetic influences. [1] X Research Source People who work irregular shifts, have irregular or interrupted sleep habits are more likely to experience sleep paralysis. In general, this phenomenon occurs more commonly in people who sleep little and often have insomnia. [2] X Trusted Source National Health Service (UK) Go to Source
- Remember that adults need about 6-9 hours of sleep each night, and should not often be reluctant to sleep less than this amount of time. [3] X Trusted Source National Health Service (UK) Go to Source
- Regular sleep loss increases the risk of certain health problems such as diabetes, heart disease, and obesity. Insomnia also reduces your ability to concentrate and stay alert, making you more prone to accidents. [4] X Trusted Source National Health Service (UK) Go to Source
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Break the sleep cycle with naps. There is no sure way to induce sleep paralysis. Although this phenomenon is quite common, its exact cause is still unknown. [5] X Research Source Breaking the sleep cycle by sleeping intermittently at night and napping in the evening is a way to induce sleep paralysis. This is not entirely accurate but is a way of disrupting the sleep cycle and has the potential to create sleep paralysis.
- Wake up earlier than usual, before the time when you normally start the day’s activities. In general, you will be active during the day despite feeling tired.
- Then take a nap for no more than two hours in the evening between 7pm-10pm.
- When you wake up, you need to be active for at least an hour before going to bed again. [6] X Research Source
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Lie in bed and relax. Lying in a comfortable position is important if you want to fall into a state of sleep paralysis. Sleeping on your back is also a factor that often makes you more susceptible to sleep paralysis. The cause-and-effect relationship is still unclear, but they found a large number of people experience paralysis while sleeping on their backs. [7] X Research Source[8] X Research Source Lie as still as possible and repeat a word in your head like a mantra, so you will find your mind relaxed and clear.
- Repeat the word repeatedly and begin to imagine someone saying the word to you.
- Try not to be distracted if you notice lights and other sensations.
- Focus on the repeating word, relax and you will feel yourself approaching the threshold of sleep paralysis. [9] X Research Source
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Wake up in the night. Another way to disrupt sleep and potentially lead to sleep paralysis is to wake yourself up during the night. Set the alarm clock for 4-6 hours after falling asleep, then wake up for 15-30 minutes before going back to sleep. [10] X Research Sources During waking hours you should stimulate your mind to work again by reading books. Then go back to bed, close your eyes but maintain alertness.
- To do this you should either repeat a spell like “You’re a wizard” or focus on a specific point in your vision.
- You will then drift into a state of paralysis as you begin to fall asleep, but your mind remains awake. [11] X Research Source
Understanding sleep paralysis
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How does shadowing happen? During this time you still feel awake but are unable to move your body or speak, usually for only a few seconds or minutes, or possibly longer, but very rarely. People with sleep paralysis often feel pressure on their chest or have a feeling of suffocation, as if something is pressing on their chest. [12] X Research Source
- Paralysis doesn’t hurt, but it scares you, especially if you’ve never experienced it before.
- Some people experience this state a few times in their lives, others more often, but there are people who never experience it.
- Sleep paralysis is more common in teenagers and young adults, although anyone can experience it and is not affected by gender. [13] X Trusted Source National Health Service (UK) Go to Source
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Recognize symptoms. The main feature of sleep paralysis is a feeling of being awake but unable to move the body, often accompanied by a feeling of shortness of breath. It is quite common for people to see frightening hallucinations, and have a very real feeling that something is threatening them in the bedroom. These hallucinations are especially vivid because the dream occurs when you are half-asleep. [14] X Trusted Source Mayo Clinic Go to Source
- Sleep paralysis can create feelings of discomfort and anxiety, and will last long after you come out of the paralysis. [15] X Trusted Source National Health Service (UK) Go to Source
- Sleep paralysis itself can be a symptom of narcolepsy. [16] X Trusted Source Mayo Clinic Go to Source
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Know when to see a doctor. Sleep paralysis doesn’t cause any harm, but if you experience it regularly, your sleep hours will be disrupted. Adjusting your sleep cycles to be more regular and trying to limit stress in your life are ways to reduce your chances of experiencing sleep paralysis. You should consult a doctor if sleep paralysis is adversely affecting your life. In some cases, doctors have to prescribe antidepressants for short-term use. [17] X Trusted Source National Health Service (UK) Go to Source
- If severe symptoms are present, it may be due to a sleep disorder, such as narcolepsy.
- See your doctor if you feel very sleepy during the day and have trouble concentrating on work. [18] X Trusted Source Mayo Clinic Go to Source
Advice
- If you no longer feel drowsy after returning to bed, find a more comfortable position that often helps you fall asleep.
- Try to count numbers in your head to keep your mind clear.
- Sleep paralysis can be a gateway to other phenomena such as out-of-body experiences and lucid dreaming.
Warning
- Note that sleep paralysis has the potential to produce visual or auditory hallucinations. Try to stay calm if hallucinations occur. Remember that you are in a safe environment so there is nothing to worry about.
- If you deliberately create sleep paralysis, you will gradually become exhausted, so you must not practice this method every day. Your body needs at least eight hours of sleep a day without interruption.
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This article was co-written by Alex Dimitriu, MD. Alex Dimitriu, MD, is the owner of Menlo Park Psychiatry & Sleep Medicine, a clinic in the San Francisco Bay area that specializes in psychiatry, sleep, and transformation therapy. Alex received his medical doctorate from Stony Brook University in 2005 and graduated from Stanford Medical School’s Sleep Medicine Residency Program in 2010. Professionally, Alex is certified in both psychiatry specialties. and sleep medicine.
There are 14 references cited in this article that you can view at the bottom of the page.
This article has been viewed 17,223 times.
First you must understand that there is no sure way to induce sleep paralysis (also known as “sleep paralysis”). Start with irregular sleep hours. Lie down, relax, and repeat a word in your head over and over. Another way is to set the alarm clock 4-6 hours after falling asleep, then wake up for 15-30 minutes.
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