Sleep Paralysis: What It Is and How to Cope

Many people have encountered this situation in their lives: feeling completely awake but unable to move their body, accompanied by a numbing sensation. So, what exactly is going on when you experience sleep paralysis? This condition occurs when a person's blood pressure drops during sleep, leading to a lack of blood supply to the heart and brain, resulting in reduced oxygen supply to the brain. This state of consciousness is known as a nightmare in traditional Chinese medicine and is more common in individuals with poorer physical constitution.

Causes of Sleep Paralysis

During sleep, blood pressure further decreases, causing a lack of blood supply to the heart and brain, resulting in reduced oxygen supply. The motor center of the cerebral cortex enters a state of consciousness before the sensory center. Alternatively, the peripheral nervous system may enter a state of inhibition faster than the central nervous system, leading to a clear state of consciousness but paralysis of movement and meningitis. In traditional Chinese medicine, nightmares are believed to be caused by deficiencies in both qi and blood, as well as blood stasis and blockage of meridians. Therefore, the treatment of nightmares primarily focuses on improving nutrition, enhancing physical fitness, preventing excessive fatigue, suppressing anemia, and avoiding negative emotions such as depression, anger, and fury.

When to Seek Help

Statistics indicate that it is normal for 80% of adults to experience 1-2 nightmares within a year. However, only 2-6% of individuals experience frequent nightmares within a week. If you experience persistent and prolonged nightmares, it is advisable to consult a doctor to rule out the possibility of sleep behavior disorders such as nightmares.

Four Main Causes of Frequent Nightmares

1. Stress and Anxiety: Emotional issues caused by work or life pressures are one of the primary reasons for nightmares.
2. Post-Traumatic Stress Disorder (PTSD): PTSD refers to a mental illness that arises after experiencing emotionally traumatic events such as war, accidents, or earthquakes.
3. Mental Illnesses: Hallucinations caused by mental illnesses can lead to nightmares.
4. Drug Abuse: Individuals who abuse or take certain medications may also experience frequent nightmares.

How to Reduce Nightmares

To reduce the occurrence of nightmares, it is important to create a conducive sleep environment. This includes maintaining a cool and dim atmosphere, avoiding bringing work to bed, refraining from using digital devices and experiencing excessive emotional fluctuations before bedtime. Additionally, engaging in moderate aerobic exercise such as walking, jogging, or stretching in the evening can promote better sleep. It is also advisable to avoid consuming stimulating foods, caffeinated beverages, and alcohol within 6-8 hours of bedtime. Writing down dreams can help identify sources of stress and provide an outlet for expressing negative emotions. If these measures do not alleviate the problem, seeking professional medical assistance is recommended.