To stop sleep paralysis in the moment, the most effective strategies are to stay calm, remind yourself that the experience is harmless and temporary, and try to move small body parts like a finger, toe, or blink your eyes. These small movements can help break the paralysis and allow you to regain control of your body. Additionally, focusing on relaxing your body rather than struggling against the paralysis can reduce fear and help the episode end more quickly. Thinking about positive or calming thoughts or memories may also help shift attention away from fear during the episode.
Key strategies to stop sleep paralysis in the moment:
- Stay calm and remind yourself the experience is temporary and harmless.
- Focus on moving a small part of your body, such as wiggling a finger or toe or blinking your eyes.
- Relax your body instead of fighting the paralysis to reduce anxiety.
- Meditate on a positive thought, memory, or prayer to shift focus from fear.
- If able, try making a larger movement, like rolling over, if small movements don't work.
These techniques won't always immediately stop an episode but can help reduce its duration and emotional distress. If sleep paralysis is frequent or severely disturbing, improving overall sleep hygiene and consulting a healthcare professional are recommended.
