How to prevent sleep paralysis?
Sleep paralysis is a common sleep disorder that falls under the umbrella of parasomnias. The episode can leave a person temporarily unable to move, sometimes with hallucinations, which can be very frightening. Fortunately, it usually lasts a short time.
What are the symptoms of sleep paralysis?
In the middle of sleep, the person wakes up but is unable to move their muscles: this is a temporary "disconnection" between the brain and muscle control. In most cases, the episode lasts only a few seconds to a few minutes.
Typically, this disorder occurs during REM sleep , a cycle of approximately 90 minutes that follows falling asleep and entering slow-wave sleep.
Sleep paralysis therefore occurs when waking up from REM sleep, but can also appear shortly after falling asleep. The person may feel chest tightness, a feeling of suffocation, perceive visual or auditory hallucinations, while remaining aware of their surroundings (conserved breathing, perception of ambient noises, vision of the room).
What causes sleep paralysis?
Sleep paralysis can affect anyone. It doesn't particularly spare people who already suffer from insomnia, sleep apnea, or hypersomnia.
The most common contributing factors are: insomnia, lying on your back, stress , overwork, changes in rhythm or lifestyle.
Although benign, if the paralysis becomes frequent and is accompanied by marked hallucinations, it is recommended to speak to a doctor to identify possible underlying causes and adapt the treatment.
How to prevent sleep paralysis?
Because it occurs between waking and sleeping, paralysis can be a life-threatening condition. The good news is that simple actions can significantly reduce its occurrence.
- Have an environment conducive to sleep: a quiet, dark, and cool bedroom limits micro-awakenings during REM sleep. Take care of your bedding : suitable mattress and pillows, seasonal duvet (excessive heat delays falling asleep and breaks up the night).
- Change your position in bed: Lying on your back is often the culprit. Sleeping on your side can help prevent episodes.
- Relax before bed: reading, soft music, warm bath, breathing, self-massage or light stretching promote relaxation and facilitate the transition to sleep.
- Limit stimulants in the evening: Coffee, tea, energy drinks, alcohol, or soda can disrupt sleep. Instead, drink a relaxing herbal tea 30 to 60 minutes before bed.
- Take targeted natural supplements: relaxing plants (passionflower, linden, chamomile, valerian) and melatonin help to relax body and mind, and to stabilize sleep-wake cycles.
Delicure's Sleep Gummies
Délicure offers a sleep supplement in the form of apple-flavored gummies . A natural, vegan, gluten-free product made in France, it easily fits into a nighttime routine.
They are aimed at people who experience difficulty falling asleep, night waking, insomnia — and can help those who experience episodes of sleep paralysis.
Sleep Gummies Formulation
Sleep gummies combine passionflower, linden and poppy (relaxation, calming), melatonin (a key hormone in the biological clock) to reduce the time it takes to fall asleep and limit waking, as well as vitamins B5 and B6, involved in the conversion of tryptophan into serotonin and melatonin.
Natural and well-tolerated, they are a gentle option in the arsenal of sleep hygiene solutions.
Tips for using Sleep Gummies
Take two gummies 30 minutes before bedtime. Like any supplement, they should be used as part of a healthy lifestyle and balanced diet.
Contraindications of Sleep Gummies
As a precaution, pregnant or breastfeeding women, children and people undergoing medical treatment should seek the advice of a healthcare professional.
Additional tip: CBD oil for a more peaceful bedtime
For those prone to stress or tension in the evening, CBD Sleep Oil can effectively complement their routine. Taken sublingually before bed, it helps promote relaxation and reduce nighttime awakenings, for deeper, more restorative nights—without becoming addictive. It can be used alone or in synergy with gummies, as needed.
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