Sleep Paralysis: What Is Sleep Paralysis and How Can Ayurveda Help in Managing It?

Question

I’ve been dealing with sleep paralysis for the past few months, and it’s become a really frightening experience. Sometimes, I wake up in the middle of the night, unable to move or speak, even though I’m fully awake. I can see and hear everything around me, but I feel completely paralyzed. This has been happening more often, and I’m starting to get anxious about going to sleep because I fear it will happen again.

From what I understand, sleep paralysis occurs during transitions between sleep stages, particularly between REM (rapid eye movement) sleep and wakefulness. But I’m still not sure what causes it. Is it related to stress, sleep deprivation, or maybe an underlying health condition? Could it be linked to my mental health, such as anxiety or depression?

I’ve also read that sleep paralysis can have some spiritual or supernatural explanations in certain cultures, but I’m not sure what to believe. Could it be something related to my energy, and is there any Ayurvedic perspective on this?

Since I’ve been trying to focus more on my health, I want to know if Ayurveda offers any natural remedies to address sleep paralysis. Are there any herbs or oils that could help calm my nervous system or improve my sleep quality? I’m also wondering if certain dietary changes could improve my sleep and reduce the occurrence of sleep paralysis episodes.

Lastly, what lifestyle practices or habits should I adopt to prevent sleep paralysis from happening in the future? Are there any specific yoga poses, breathing techniques, or relaxation practices that can promote deeper and more restful sleep?

Dr Sujal Patil · Answer

Sleep paralysis occurs when the body temporarily remains in REM sleep while the mind wakes up, leading to a sensation of being awake but unable to move. Stress, irregular sleep schedules, sleep deprivation, and anxiety are common triggers. From an Ayurvedic perspective, sleep disturbances, including sleep paralysis, are linked to an imbalance in Vata dosha, which governs the nervous system. When aggravated, Vata can cause restlessness, fear, and disrupted sleep cycles. Ayurveda emphasizes calming the nervous system, grounding the body, and reducing mental agitation to prevent such episodes.

To improve sleep quality and reduce sleep paralysis, Ayurveda recommends herbs like Ashwagandha, Brahmi, Jatamansi, and Shankhpushpi, which help calm the nervous system and promote deep, restorative sleep. Drinking warm milk with nutmeg or turmeric before bed can have a relaxing effect. Sesame oil or Brahmi oil head massages before sleep can also help soothe Vata and induce restful sleep. Avoiding caffeine, heavy meals, and screens before bedtime ensures the body transitions smoothly into sleep without disturbances.

Lifestyle adjustments such as a consistent sleep schedule, yoga, and breathing exercises can be highly effective. Pranayama techniques like Anulom Vilom (alternate nostril breathing) and Bhramari (humming bee breath) can calm the mind before bed. Practicing grounding yoga poses like Child’s Pose (Balasana) and Legs-Up-The-Wall (Viparita Karani) helps relax the nervous system. Additionally, meditation and chanting mantras before sleep can reduce fear and anxiety, preventing sleep paralysis. By balancing Vata and promoting relaxation, Ayurveda provides holistic solutions for a peaceful and uninterrupted sleep.

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