Struggling with sleep paralysis and lack of sleep: seeking coping strategies

[Aimie]

Im struggling to get more than 3 hours of sleep a night and have done since being attacked. Im running on fumes and I’m constantly exhausted. Working with therapists. Im on different sleeping meds but nothing is working. The sleep paralysis is so terrifying and I wondered if anyone had any coping skills to deal with this? Or tips for a longer sleep?

 

[Sideways]

Or tips for a longer sleep?

It may be a case of changing what’s going on during the day, rather than during the night, to get better sleep. Making sure I’ve completely physically exhausted myself is usually my best ticket to a solid sleep, so I go for a run. And to seal the deal, a half hour guided relaxation (I’ve got a couple of regulars that I use which, through trial and error, I know will help me sleep).

Other than that, all your sleep hygiene stuff: cutting out caffeine and alcohol, getting a healthier diet (including slow-burning carbs), getting obsessive amount removing foods with processed sugar, etc etc.

The sleep paralysis is so terrifying and I wondered if anyone had any coping skills to deal with this?

I’ve known people to use all sorts of things to help reduce the distress of sleep paralysis, from weighted blankets to white noise to gentle night-lights to teddies. I personally just breathe through it, because it tends to not last long before I have a good grip on what’s going on.

It may be that all the sleep meds have changed the way your body is rousing from sleep, and that when these are washed out of your system, your sleep may start to normalise.

Fingers crossed for you that you get a good night’s sleep soon.

 

[beaneeboo]

Im struggling to get more than 3 hours of sleep a night and have done since being attacked. Im running on fumes and I’m constantly exhausted. Working with therapists. Im on different sleeping meds but nothing is working. The sleep paralysis is so terrifying and I wondered if anyone had any coping skills to deal with this? Or tips for a longer sleep?

Sorry you're dealing with this. I've only had sleep paralysis on a few occasions and it is honestly one of the worst feelings for me as I'm sure it is for you.

I don't have words of wisdom about how to not go into it, or go into it less.... but the thing which got me out of it the times I have had it is by doing the only thing I could - trying to make a sound with my voice. At first it's a faint hum then I got it to sound louder. At a certain frequency it's like it hit a switch and the paralysis dissolved.

When you go into it, as hard as it is keep reminding yourself you're in charge and you'll get out of it. Just give yourself time.

Go gently

 

[katkit]

I am sorry you are suffering this. I always find I get an episode when times are bad. My go to is get up make a weak cup of tea and perhaps read a cheerful book. I am currently trying children's books!

 

[SophieBernstein]

I don't know what to do for longer sleep but for the sleep paralysis I just make myself conscious about what's happening. When I can't move and I'm feeling someone touching me or whatever (which is really creepy), I jsut tell to myself " okey, it's sleep paralysis, that's all in your mind, don't be worried" and later I just fall asleep.

 

[Aimie]

Thank you. I find it really hard to tell my brain this. Whilst it is happening I am often still unsure whether it’s reality or the sleep paralysis and I’m trying to make sense of it. Feels like it’s going on for a really long time when it’s not and then I do eventually shake myself off from it but then struggle to return to sleep.

I am sorry you are suffering this. I always find I get an episode when times are bad. My go to is get up make a weak cup of tea and perhaps read a cheerful book. I am currently trying children's books!

A children’s book or something lighthearted makes sense to recover from it. Thank you.

Sorry you're dealing with this. I've only had sleep paralysis on a few occasions and it is honestly one of the worst feelings for me as I'm sure it is for you.

I don't have words of wisdom about how to not go into it, or go into it less.... but the thing which got me out of it the times I have had it is by doing the only thing I could - trying to make a sound with my voice. At first it's a faint hum then I got it to sound louder. At a certain frequency it's like it hit a switch and the paralysis dissolved.

When you go into it, as hard as it is keep reminding yourself you're in charge and you'll get out of it. Just give yourself time.

Go gently

I really like this response. Thank you. I will try this.

It may be a case of changing what’s going on during the day, rather than during the night, to get better sleep. Making sure I’ve completely physically exhausted myself is usually my best ticket to a solid sleep, so I go for a run. And to seal the deal, a half hour guided relaxation (I’ve got a couple of regulars that I use which, through trial and error, I know will help me sleep).

Other than that, all your sleep hygiene stuff: cutting out caffeine and alcohol, getting a healthier diet (including slow-burning carbs), getting obsessive amount removing foods with processed sugar, etc etc.

I’ve known people to use all sorts of things to help reduce the distress of sleep paralysis, from weighted blankets to white noise to gentle night-lights to teddies. I personally just breathe through it, because it tends to not last long before I have a good grip on what’s going on.

It may be that all the sleep meds have changed the way your body is rousing from sleep, and that when these are washed out of your system, your sleep may start to normalise.

Fingers crossed for you that you get a good night’s sleep soon.

Thank you. Personally I have a good sleep hygiene normally. I wear an eye mask. I listen to fire crackling sounds. I do yoga before bed. Drink a Horlicks. Spray my bed with lavender all to try and have a good night sleep. So it’s more the what can I do to help myself during those attacks and after. Rather than before. But these tips will be great for all those reading! Thank you.

 

[Freddyt]

My one rule for sleep - the more you worry about sleep the less you get........

Stop worrying, stop ruminating, find a place you can sleep or not. Find a boring movie or tv show to put on, a boring book to read - things that occupy your mind so you don't worry about sleep. Get all the rest and quiet you can.

Now I know whats going on - I celebrate sleep. Sure I only usually get 3-4 hours a night but - I GET 3-4 hours a night. There are some here that would kill to get 3-4 hours a night....

 

[Alchemy11]

Im struggling to get more than 3 hours of sleep a night and have done since being attacked. Im running on fumes and I’m constantly exhausted. Working with therapists. Im on different sleeping meds but nothing is working. The sleep paralysis is so terrifying and I wondered if anyone had any coping skills to deal with this? Or tips for a longer sleep?

Hi! I am so sorry you are going through this. I used to get this too after the assault and what helped me in the end was EFT tapping (like, when I first learned it I literally tapped for several days straight) and sound healing (like, with tuning forks and Tibetan bowls... I found a Biofield tuning therapist but ended up learning it myself because it was so incredibly helpful in finally shifting out of all the flashbacks and panic etc)