Although in most cases sleep paralysis is entirely benign physically, it can affect sufferers mentally – sometimes so much so that it can develop into a fear of going to sleep.
If that is the case for you, the priority is managing that fear, typically through meditation or therapy such as cognitive behavioural therapy, and instilling good sleep practices.
“Do whatever it takes to make sure that you’re not sleep deprived. Ensure you’re going to bed at the same time, and waking up at the same time every day,” advises Professor Leschziner. He also recommends ensuring your bed is comfortable and there is no source of discomfort or distraction that may be interfering with sleep.
If you think medication you’re on may be part of the issue, ask your GP or specialist for a review, and if you suspect you have sleep apnoea, make sure it’s diagnosed and treated.
As for how to snap out of an episode of sleep paralysis in the moment? There are no proven techniques – but anecdotally, focussing hard on one small movement seems to be helpful.
“Sleep paralysis is usually broken quite suddenly,” says Professor Leschziner. “People who suffer it frequently will tell me that if they concentrate very hard on just trying to move their little finger, as soon as they do manage to move that little finger, the sleep paralysis dissipates from the body entirely.”