While specific sleep disorders are treated differently, good sleep hygiene can improve anyone’s sleep (even people without a sleep disorder). Reduce the light in your room with blackout curtains, removing sources of ambient light and possibly wearing a sleep mask. Keep your room at a comfortable temperature. It is recommended you keep your room at about 65°F (18. 3°C) when sleeping. [3] X Research source Use a fan, earplugs, or a sound machine to neutralize any disruptive sounds that might wake you up. Keep the use of electronic devices, such as smartphones, tablets, laptops, and TV, to a minimum in the evening. These devices emit something called blue light, which can make it difficult for you to fall asleep.
Always tell your physician if you’re using herbs and supplements. These can interact with prescription medicines. Instead of strenuous evening exercise, go for walks, do weight training, or simply stretch. Save the strenuous activity for the morning or afternoon. Try not to go to bed when you’re stressed out. [5] X Expert Source Marc Kayem, MDSleep Specialist Expert Interview. 24 October 2019. Try writing out your thoughts in a journal and tell yourself you’ll deal with the issue in the morning.
You can be a little flexible, but try not to deviate from your bedtimes and wake times by more than 30 minutes. For example, you may allow yourself to sleep in half an hour on the weekend. You should also try to wake up at the same time every day.
Research has shown that relaxation techniques can reduce the frequency of sleep paralysis. [9] X Research source Walther, BW. et al. ,Recurrent isolated sleep paralysis: polysomnographic and clinical findings, Somnologie - Schlafforschung und Schlafmedizin, 2004 You might also relax by doing Tai Chi, Qigong, or yoga.
For example, if your memory or visualization is at the beach, you may want to play sounds of the ocean and hold a handful of sand. After some practice, you won’t need the extra sounds or that sand, but to begin with, these “props” can be helpful.
Strain if the tea if you used loose herbs and flavor it with honey or lemon if you like.
Always follow the manufacturer’s instructions when taking supplements. You should also inform your doctor of any supplements you’re taking. Buy only fresh supplements (check the expiration date).
You may want to add honey, cinnamon, cloves, or lemon to valerian tea to improve the flavor. Valerian root may interact with prescription medications like antidepressants and antianxiety medications.
Do not use passionflower if you’re pregnant. It may induce uterine contractions. Since passionflower hasn’t been studied in children, talk with a qualified healthcare professional to determine a safe dose to give your child.
Chamomile is safe for children, but dilute the tea with warm water (use ½ cup of tea and add ½ cup of water). Chamomile can interact with a number of prescription medications, so talk to a knowledgeable healthcare professional (your doctor or pharmacist) before using it.
Lemon balm may interact with certain medications for thyroidism, HIV, and sleep issues like anxiety or insomnia. Talk with your doctor before supplementing.
Melatonin may interact with prescription medications and should not be taken when pregnant or when nursing. Talk to your doctor or pharmacist before use.
5-HTP is not recommended for pregnant or nursing women.
1/2 cup hops 1/2 cup chamomile flowers 1/2 cup lavender flowers 1/2 cup lemon balm (melissa)
Avoid using essential oils for infants under three months old.
Massage can be useful in calming your child and relaxing sore muscles.
Inability to move: This may feel as if some outside force is causing the paralysis. Feeling fear, dread, or anxiety because of the paralysis Being consciously awake during the paralysis Clear perception of surroundings: You may notice the time, the moonlight coming in through the window, what your partner is wearing and so on.
A sense of overwhelming fear and dread A sense of another presence Pressure on the chest Difficulty breathing Laying on your back even if that is not your preferred position Visual, olfactory (smell) or auditory (sound) hallucinations. These may be combined with the sense of another presence. A feeling of impending doom or death
A family history of sleep paralysis Changing sleep schedules The existence of another sleep disorder like insomnia; narcolepsy; parasomnias such as sleepwalking or sleep talking, confusional arousals, bedwetting and sleep terrors; hypersomnias (excessive sleepiness) A history of depression, anxiety, panic disorder, post-traumatic stress disorder (PTSD) and bipolar disorder. These mental disorders were also associated with some of the more disturbing hallucinations. Sleep related leg cramps and Restless Leg Syndrome (RLS) Medications, including those used to treat anxiety and ADHD Drug and alcohol abuse
For example, sleep paralysis can actually be a symptom of narcolepsy, a condition with daytime drowsiness and sudden “attacks” of sleep.
