Make sure you get enough sleep each night according to recommended guidelines.
Limit screen exposure before bedtime and create a dark, quiet sleeping environment.
Maintain consistent sleep and wake times every day, including weekends.
Engage in regular physical activity, but avoid exercising within four hours of bedtime.
Steer clear of caffeine and heavy meals in the evening hours.
Techniques for Escaping Sleep Paralysis
Although sleep paralysis usually lasts only a short time, it can be a frightening experience. Many who have experienced it suggest these techniques to help shorten the episode while it’s happening:
Focus on a physical sensation: Concentrate on the spot where the back of your head meets the pillow. Anchoring your attention to this real-world sensation can help pull you out of the dream state.
Try irregular breathing: If possible, breathe in an uneven pattern (like two breaths out, one breath in). This can help disrupt the paralysis.
Avoid trying to speak: Attempting to talk may increase anxiety when you find you can’t. Instead, try tensing and releasing different muscle groups to regain control.
Practice lucid dreaming: Learning to control your dreams can help you manage or stop hallucinations during sleep paralysis.
Remember it’s temporary: Remind yourself that this is a dream-like state that will pass, no matter how unsettling it feels
