From the Research
The treatment for sleep paralysis primarily involves improving sleep habits and addressing underlying conditions, with a focus on establishing a regular sleep schedule, creating a relaxing bedtime routine, and avoiding triggers such as caffeine, alcohol, and large meals before bedtime. This approach is supported by the most recent and highest quality study available, which highlights the importance of lifestyle adjustments in managing sleep paralysis 1.
Key Lifestyle Adjustments
- Establish a regular sleep schedule, aiming for 7-8 hours of sleep per night
- Create a relaxing bedtime routine to improve sleep quality
- Avoid caffeine, alcohol, and large meals before bedtime
- Sleep in a comfortable position, preferably on your side rather than your back, as back-sleeping can trigger episodes
- During an episode, focus on controlling your breathing and making small movements in your fingers or toes to help break the paralysis
Medications and Underlying Conditions
For recurring or severe cases, medications may be prescribed, including certain antidepressants like clomipramine or selective serotonin reuptake inhibitors (SSRIs) that suppress REM sleep, where sleep paralysis occurs 2. Treating underlying conditions such as narcolepsy, sleep apnea, or anxiety disorders is also important, as these can contribute to the development of sleep paralysis 3, 4.
Importance of Addressing Underlying Conditions
- Narcolepsy: a chronic sleep disorder characterized by excessive daytime sleepiness, cataplexy, sleep paralysis, and hypnagogic hallucinations
- Sleep apnea: a sleep disorder that can increase the risk of sleep paralysis
- Anxiety disorders: can contribute to the development of sleep paralysis, and addressing these conditions can help improve sleep quality and reduce the frequency of sleep paralysis episodes 1