Have you ever been lying in bed, just about to drift off to sleep, when suddenly you feel a weight on top of you? You can’t move, you can’t speak, and worst of all, you can’t scream.
This is sleep paralysis, and up to 40% of people worldwide is experiencing this. What can be done to help ease the symptoms and make sure that dreaded sleep paralysis doesn’t keep happening?
Weighted blankets can help with sleep paralysis. Read this article to find out why you should use a weighted blanket for sleep paralysis.
What Is Sleep Paralysis ?
Sleep paralysis is a condition that affects around many people at some point in their lives. It occurs when your body goes into REM (rapid eye movement) sleep, but you remain conscious and can therefore see and hear things while still being unable to move or speak.
This lasts for about one minute before it either goes away on its own or you fall back asleep. Sleep paralysis is not caused by a medical or psychological condition, but it might be a sign of narcolepsy.
People suffering from sleep paralysis are often anxious about what’s happening, which can make it worse. They might also have underlying mental health conditions such as depression or anxiety disorders, but this isn’t always the case.
What Causes Sleep Paralysis
There are a few different theories about what causes sleep paralysis. One theory is that it’s caused by REM (rapid eye movement) atonia, which is the state of paralysis that your body goes into during REM sleep. This usually happens when you’re dreaming, and it’s thought to be a mechanism that stops you from acting out your dreams.
During a normal night of sleep, it’s thought that people experience between four and six periods of REM atonia lasting about 90 seconds each. When this happens you usually become conscious again after around five minutes or so. In some cases though, the paralysis can persist for longer than this which causes sleep paralysis. This is what leaves people unable to move or talk.
Another theory is that sleep paralysis occurs when your brain wakes up before the rest of your body and you become conscious in an “awake but paralyzed” state. This can happen due to a lack of sleep, stress , anxiety and depression. It might also be more common during times of transition from one stage of sleep to another, such as when you go from deep sleep to lighter stages.
Symptoms of Sleep Paralysis
You might experience some or all of the following symptoms during sleep paralysis:
- Temporary inability to talk, move, breathe properly or cry out
- A sense that there is a presence in the room with you and/or an evil intention towards you
- Intense fear and anxiety
- Tingling or pins and needles
- Hallucinations, which are usually auditory but can also be visual
- Floating or flying sensation
Treatment of Sleep Paralysis
If you have sleep paralysis on a regular basis, it might be worth seeing your doctor to rule out any underlying medical conditions. In some cases this can cause other symptoms too such as hallucinations and muscle pain .
In addition to this, there are also several things that you can do yourself which could help with both the frequency of episodes and how severe they are. These include:
- Getting regular exercise
- Practicing relaxation techniques such as yoga or meditation
- Avoiding caffeine and alcohol before bedtime
- Establishing a regular sleep schedule
- Avoiding large meals in the hours before bedtime
- Sleeping on your side rather than your back or stomach, using a pillow to support your neck and head when sleeping on your side
What about weighted blankets in sleep paralysis?
Weighted Blanket For Sleep Paralysis?
There are no current research papers that have studied the role of weighted blankets in sleep paralysis, so any claims about weighted blankets and sleep paralysis are purely anecdotal. However, many people who suffer from sleep paralysis have reported that using a weighted blanket helps to relieve some of the symptoms.
Weighted blankets have been found to help people who suffer from conditions such as anxiety, stress and PTSD. It’s thought that the weighted pressure might help to release serotonin and dopamine in the brain, which can have a calming effect.
The weighted pressure might also help to relax the nervous system, which can have a knock-on effect of reducing muscle tension. This is thought to be helpful for people with sleep paralysis because it could reduce their anxiety and fear about what’s happening during an episode.
Note, weighted blankets are not suitable for everyone. Some people have reported worsening symptoms, others no change at all, so it’s important that you try a weighted blanket for yourself to see if it helps.
Conclusion
Weighted blankets are not a cure for sleep paralysis, but they might help you to manage the condition better. It’s up to you to give them a go and see how they work for you.
FAQs
Can weighted blankets cause sleep paralysis?
Weighted blankets do not cause sleep paralysis. However, if you are prone to atonia or sleep paralysis, it’s possible for them to exacerbate existing conditions.
If you are not used to sleeping with a weighted blanket, it may take some time to get used to the extra weight and you may find that you feel trapped or like you can’t move. In this case, it is best to remove the blanket and try again another night.
Can weighted blankets cause nightmares?
No, it is unlikely that a weighted blanket will cause nightmares. The pressure of the blanket on your body should not be enough to disrupt sleep, and some people find them very helpful for getting better rest.
However, if you have any pre-existing conditions like PTSD or severe anxiety, talk to your doctor before using one.
What are the side effects of a weighted blanket?
While there haven’t been any extensive studies on the long-term effects of weighted blankets, there are a few potential side effects to be aware of, including: feeling too constricted, overheating, and difficulty breathing.
It’s important to make sure that the weight of the blanket isn’t too heavy for you, and to take breaks as needed. If you experience any of the above side effects, or any other discomfort while using a weighted blanket, be sure to stop using it and consult with a healthcare professional.
How to wake up from sleep paralysis?
While it’s impossible to give a one-size-fits-all answer, here are some tips that may help you to wake up from sleep paralysis:
- Focus on your breathing and try to relax your body as much as possible.
- Visualize yourself calmly waking up in a safe and comfortable place.
- Try to move your fingers or toes very slowly and gently.
- Imagine someone or something coming to help you wake up from sleep paralysis.
