Shift Work Sleep Disorder

Office workers and employees have to face tough times keeping up with their jobs. Many people have to work at night or rotating shifts. This causes a disturbance in a person’s sleeping schedule which can have bad consequences. People may stay awake at sleeping time and experience excessive sleepiness in theworking hours. This sleep disorder resulting due to working shifts is known as Shift work sleep disorder.

Sometimes, this sleep disorder is confused with Insomnia. Insomnia is a sleep disorder where people find it hard to fall asleep. It can arise due to various mental and physicalconditions. However, Shift Work Sleep Disorder specifically results due to improper working schedules. It can disturb a person’s daily life routine and he or she may find it difficult to maintain a proper sleep and work schedule.

Causes of Shift Work Sleep Disorder

One scientific explanation for this sleep disorder is that our body has an internal circadian clock that maintains a proper sleep wake schedule of our body. It does so by sensing the light and dark outside by receiving signals through the retina. Due to this alignment, our body naturally feels the urge to sleep at night times. For night shift workers, it can therefore be problematic.

One other cause for Shift Work Sleep Disorder is Microsleep. Workers may take some time off and sleep for a short period of time. It causes sleep deprivation and as a result, a person may suffer from various health issues.

Symptoms of Shift Work Sleep Disorder

There are other symptoms of Shift Work Sleep Disorder in addition to sleep urge at work time. These symptoms are widely observed especially in people who work in rotating shifts. Some of these major symptoms are given below:

  • Lack of concentration
  • Energy deficiency
  • Microsleeps during work
  • Depression and sudden mood swings
  • Relationship problems
  • Sleeplessness at night

Health Risks Related to Shift Work Sleep Disorder

Shift Work Sleep Disorder can have serious effects on a person’s physical and mental health. IN some cases it can be a life threatening disorder as cases have been reported where people suffered car accidents due to sleeping while driving. Other health risks related to this sleep disorder are sickness and irritability. Continuous bad temper can affect a person’s professional and personal reputation.

Treatment for Shift Work Sleep Disorder

There have been in-depth analysis and comprehensive research on this sleep disorder and sleep therapists suggest some measures that can reduce and thereby, eliminate the symptoms of Shift Work Sleep Disorder. Some of the common treatment methods are as follows:

  • A person should have a proper sleep of at least 8 hours every day regardless of what time it is scheduled at.
  • Make sure to minimize light exposure while sleeping especially at day time.
  • Maintain a quiet atmosphere. If present in a crowded environment, ask your colleagues or family members to keep low voices.
  • Consumption of caffeine during work can help build concentration and keep you alert.
  • Do not burden yourself with extended work hours. Prioritize sleep ahead of work.

Medications for Shift Work Sleep Disorder

There are certain medications to ensure a timely sleep as well as others which can ensure alertness and wakefulness during work hours.

Melatonin is said to alter the rest time of the circadian clock. It should be consumed with consultation of a doctor.

Hypnotics are also suggested by doctors to ensure daytime sleep.

Shift Work Sleep Disorder disturbs a person’s working schedule as it deprives them of sleep causing excessive sleepiness and lack of concentration at work, However, it is a treatable disorder and can be cured if properly treated.

REM Sleep Behavior Disorder

Rapid Eye Movement Sleep Behavior Disorder (RBD) is a sleeping disorder in which people physically act out their dreams by using their arms and legs. These dreams are normally distasteful and violent and may occur frequently. It also involves screaming, shouting, sleep talking and hitting. People normally ignore these symptoms and usually notice it once the patient gets out of bed and hurt themselves or anyone else in the surroundings. It also involves REM (Rapid Eye Movement) while sleeping. On an average, REM sleep occurs for 20 – 25% of the sleep time where vivid dreaming occurs.

As medical science investigates, researchers say that the brain’s electrical activity during an REM sleep is pretty similar to that during walking. In addition to this, the brain also initiates muscle paralysis during this activity. There is a neurological barrier between three states of sleep which are wakefulness, rapid eye movement and non-rapid eye movement. When we sleep our brain goes through a transition between these three states. RBD occurs when this neurological barrier does not function properly. What causes this barrier to malfunction is still a question that bothers sleep researchers and scientists.

RBD patients lack muscle paralysis which enables them to act out their dreams and start limb movement and talking. Such behaviors can be dangerous to their sleeping partners and even to themselves.

Causes of REM

As per medical researches, in normal circumstance, when we fall asleep our brain ceases muscle movement through nerve pathways. However, during RBD these nerves do not work efficiently and in some cases, they completely stop working. This enables a person to move their limbs and carry out physical activities. There are three major categories of causes of RBD:

  1. Physiological Causes

This involves dysfunction of the central nervous system and abnormal cortical activities.

  1. Idiopathic Causes

This is related to genetic and gene patterns that run in the family of a patient. It involves drastic increase in the percentage of slow wave sleep.

  1. Symptomatic Causes

It is deeply correlated to neurodegenerative diseases such as Parkinson’s, multiple sclerosis and many others.

Symptoms of REM

REM sleep intervals occur at a frequency of 1.5 to 2 hours in every sleep. The behavior of dreamers helps characterizing the sleep disorder. Researchers have concluded different analogies and observed various symptoms for RBD. In some cases, these symptoms occur once a week or even a month which makes it much difficult to diagnose. These symptoms include:

  • Rapid muscle movement such as kicking, punching, running and jumping etc. A person may carry out these activities in response to a violent dream where they are being chased or beaten.
  • Ability to recall the dream if their sleep is disturbed in the middle of the dream.
  • Response to an emotional dream through crying, screaming or even abusive gestures.
  • REM episodes normally occur in the later half of the sleep i.e. more towards morning hours.

Treatment for REM

People suffering from RBD can be treated in several ways depending upon the nature of their disorder. There are different medications and physical measures which can remedy the disorder the high efficiency. Some of these treatments are as follows:

Physical Measure

  • Padding the sleeping area with foam or thick cloth can reduce chances of injuries to patients.
  • Moving away unnecessary furniture and obstacles from the dreamer.
  • Barrier placing on sleeper’s sides.

Medication

Some of the medications for REM include

  • Clonazepam can help reduce the symptoms by 95%. Patients do not develop immunity from the medicine for years so it can be used for longer instances.
  • Melatonin reduces the symptoms effectively, but it has a tendency to causes grouchiness upon waking up.

Even though, REM is considered as a dangerous sleeping disorder but it can be cured through proper treatment.

Pregnancy and Sleep Apnea

Sleep apnea is a severe sleeping disorder that affects the breathing of a person while sleeping. Usually people who are overweight and obese tend to be more prone to sleep apnea but in some cases, pregnant women are also at risk.

Are Pregnant Women At Risk?

Yes, pregnant women have a high chance of suffering from sleep apnea. In fact, pregnant women are at greater risk of sleep apnea especially during the third trimester.

  • It is believed that the beginning of third trimester is when you start getting heavier and gaining weight. This extra mass you gain during pregnancy gets accumulated in your neck and throat and puts you at a greater risk of suffering from sleep apnea.
  • Increased levels of estrogen during pregnancy contribute to swelling in the membranes which line the nose and this may cause you to make more mucus.
  • During pregnancy, the amount of blood in your body increases and your blood vessels tend to expand which means that your nasal membranes could start swelling and again putting you at a higher risk of suffering from sleep apnea.

The rate of pregnant women developing sleep apnea is around ten percent. However, this is not a confirmed number because majority of women have sleep apnea without even knowing it. Women who suffer from high blood pressure during pregnancy have a chance of suffering from sleep apnea as well.

Side Effects of Sleep Apnea on the Baby

Sleep apnea can often have negative effects on the baby if not treated properly. As sleep apnea is linked with gestational diabetes, pre-eclampsia, preterm delivery and low birth weight, there is a chance of the baby suffering from birth defects and deficiencies. However, the good news is that appropriate treatment and proper precautions can greatly increase your chances of having a healthy baby.

Precautions and Treatments – Ensure the Baby’s Health

There are various treatments which help cure sleep apnea without causing harm to a pregnant woman and her baby.

  • Continuous Positive Airway Pressure (CPAP): It is a machine which consists of a mask which regulates the required air pressure to the patient. CPAP treatment is highly effective for obstructive sleep apnea and does not have any side effects for pregnant women.
  • Oral Devices: Oral/Dental devices such as tongue retainers and mandibular repositioning devices can help keep the airways open while you are sleeping. In order to be effective and efficient, these appliances are customized according to the shape of your jaw and face.
  • Surgery: Surgeries are an effective way to cure sleep apnea but they are to be performed on pregnant women only if absolutely necessary. Most doctors and physicians advice to undergo surgery only after the pregnancy meets full term.
  • Sleeping Position and Exercises: Make sure your sleeping position is well and comfortable and that you are not lying on your back. Try to keep your neck at a natural angle this way your airway will not be blocked. Advice about various exercises can also be taken from your physician which might help in relieving a patient of sleep apnea. They also help in keeping the patient’s weight under control as well ensure an active and healthy lifestyle.

Sleep apnea can be dangerous for both baby and the mother. It is recommended to follow the precautions mentioned in the article or visit a physician in severe condition.s

Obstructive Sleep Apnea – More about the Disorder

Obstructive Sleep Apnea – What Is It?

Obstructive Sleep Apnea is a type of sleep apnea and often the most dangerous one which is caused due to an obstruction in the patient’s airways. Patients often experience repetitive breaths while undergoing obstructive sleep apnea because of the rapid decrease in the saturation level oxygen. Another major characteristic of OSA is that the patient has trouble breathing despite having woken up.

Causes of Obstructed Sleep Apnea

There are some notable and persistent causes of Obstructed Sleep Apnea. These causes include:

  • Natural conditions such as recurrent tonsillitis, old age and increased soft tissue and decreased muscle tone. These conditions cause damage to the airways, hence causing an obstruction for the passageway of breath.
  • Craniofacial syndromes which lead to deformation of the facial and cranial structure are often the causes of OSA. These deformities can prove to be a hindrance for the passage of air for the patient. These might include pharyngeal airspace, cleft palate deformities and nasopharyngeal deformities.
  • The biggest and most obvious cause of OSA is obesity. Overweight people tend to suffer from sleep apnea especially Obstructed Sleep Apnea. The main reason behind this is the fact that excess weight causes fat and cholesterol to accumulate in their airways, hence constricting the passage required for air to pass.

Deviated Septum – A Cause of OSA?

Deviated Septum while being a significantly uncomfortable condition can often be a cause of OSA. The main reason for this is the fact that a deviated septum on its own causes a lot of trouble for nasal breathing. While a person sleeps, this disruption in breath becomes more rapid which leads to OSA. Nasal allergies which might arise out of a deviated septum might also lead to OSA.

Risk Factors – Can OSA Effect A Healthy Person?

OSA can in fact affect a seemingly healthy person if they have certain risk factors. There are various risk factors involved which make a patient prone to Obstructive Sleep Apnea. These risk factors range up use of slow toxins such as alcohol and sedatives to decrease in muscular tone due to old age. Let’s take a closer look at all the risk factors of Obstructed Sleep Apnea.

  • Premature Decrease in Muscular Tone
  • Traumatic Injuries
  • Obesity
  • Men are more prone to OSA due to differential levels of Progesterone than women.
  • Women after menopause and during pregnancy are at a risk of developing OSA.
  • Frequent use of alcohol and tobacco in the form of smoking can put patients at risk.

Side Effects of Obstructive Sleep Apnea

There are various side effects which might arise out of suffering from sleep apnea. These side effects while might seem insignificant, can cause to cause lasting damage.

  • Patients who suffer from sleep apnea often find themselves snoring at night. This is mainly due to the fact that the obstructions in breath cause them to struggle for breath hence causing the emittance of snoring sounds.
  • Patients who suffer from sleep apnea might also suffer from day time fatigue, laziness and drowsiness from having a disturbed sleep.

What Causes Obstructive Sleep Apnea?

Obstructive Sleep Apnea – What Is It?

Obstructive Sleep Apnea is a type of sleep apnea and often the most dangerous one which is caused due to an obstruction in the patient’s airways. Patients often experience repetitive breaths while undergoing obstructive sleep apnea because of the rapid decrease in the saturation level oxygen. Another major characteristic of OSA is that the patient has trouble breathing despite having woken up.

Causes of Obstructed Sleep Apnea

There are some notable and persistent causes of Obstructed Sleep Apnea. These causes include:

  • Natural conditions such as recurrent tonsillitis, old age and increased soft tissue and decreased muscle tone. These conditions cause damage to the airways, hence causing an obstruction for the passageway of breath.
  • Craniofacial syndromes which lead to deformation of the facial and cranial structure are often the causes of OSA. These deformities can prove to be a hindrance for the passage of air for the patient. These might include pharyngeal airspace, cleft palate deformities and nasopharyngeal deformities.
  • The biggest and most obvious cause of OSA is obesity. Overweight people tend to suffer from sleep apnea especially Obstructed Sleep Apnea. The main reason behind this is the fact that excess weight causes fat and cholesterol to accumulate in their airways, hence constricting the passage required for air to pass.

Deviated Septum – A Cause of OSA?

Deviated Septum while being a significantly uncomfortable condition can often be a cause of OSA. The main reason for this is the fact that a deviated septum on its own causes a lot of trouble for nasal breathing. While a person sleeps, this disruption in breath becomes more rapid which leads to OSA. Nasal allergies which might arise out of a deviated septum might also lead to OSA.

Risk Factors – Can OSA Effect A Healthy Person?

OSA can in fact affect a seemingly healthy person if they have certain risk factors. There are various risk factors involved which make a patient prone to Obstructive Sleep Apnea. These risk factors range up use of slow toxins such as alcohol and sedatives to decrease in muscular tone due to old age. Let’s take a closer look at all the risk factors of Obstructed Sleep Apnea.

  • Premature Decrease in Muscular Tone
  • Traumatic Injuries
  • Obesity
  • Men are more prone to OSA due to differential levels of Progesterone than women.
  • Women after menopause and during pregnancy are at a risk of developing OSA.
  • Frequent use of alcohol and tobacco in the form of smoking can put patients at risk.

Side Effects of Obstructive Sleep Apnea

There are various side effects which might arise out of suffering from sleep apnea. These side effects while might seem insignificant, can cause to cause lasting damage.

  • Patients who suffer from sleep apnea often find themselves snoring at night. This is mainly due to the fact that the obstructions in breath cause them to struggle for breath hence causing the emittance of snoring sounds.
  • Patients who suffer from sleep apnea might also suffer from day time fatigue, laziness and drowsiness from having a disturbed sleep.

Non 24 Hour Sleep Wake Syndrome

It is always good to have a sleeping schedule. It helps in focusing on work studies and social life. Keeping a track of sleep time also has various health benefits. Having said that, what if a person cannot follow a sleeping schedule even if he or she wants to? There are people who face difficulties while sleeping at a fixed time. Some of them may have reasons such as work or study load while others may have fallen victim to Non 24 Hour Sleep Wake Syndrome.

Non 24 Hour Sleep Wake Syndrome, a neurological disorder where a person cannot follow a constant sleep cycle. The sleep wake cycle extends beyond 24 hours and a patient is unable to limit or sleep within 24 hours of their previous nap. A person experiencing the disorder may not be able to predict their next sleeping time. In some cases, people may find themselves sleepless for as long as a day and a half and in extreme cases, even more.

Causes of Non 24 Hour Sleep Wake Syndrome

Although Non 24 Hour Sleep Wake Syndrome often affects blind people, it can also affect sighted people. In some reported cases, the syndrome was said to result due to a head injury or a previous neurological disorder.

Several experiments suggested that the syndrome is somehow linked to the functioning of Retina. People having light sensitivity issues were found more vulnerable to Non 24 Hour Sleep Wake Syndrome. It was concluded that the brain does not react well to intense light.

Interestingly, light is said to synchronize the body clock and hence people with even the minimal visibility are seldom subjected to the syndrome. However, for blind people, as there are no photic signals that reach the brain, the body clock does not sync and hence the sleeping schedule is expected to be disrupted.

Symptoms of Non 24 Hour Sleep Wake Syndrome

Non 24 Hour Sleep Wake Syndrome may result due to other physical and mental problems in a host. Some of the major symptoms include physical, neurological and sleep disorders. They are mentioned below:

  • Digestive issues such as Diarrhea and Nausea.
  • Mental problems such as Suicide thoughts, confusion and depression.
  • Neurological and motoring issues such as Ideomotor apraxia and Kinetic apraxia etc.
  • Women’s health problems such as irregular menstrual cycles.
  • Headaches and muscle fatigue.

Treatment for Non 24 Hour Sleep Wake Syndrome

The sleep syndrome has different treatment methods for blind and sighted people. For sighted people, exposure to intense light upon awakening has been very effective. Therapists focus on exposing the retina to more light. For this purpose, doctors recommend going out on a sunny day. In some extreme cases, hypnotism and sleep stimulant were also used and were found effective against this syndrome.

In case of blind people, drugs and medicines are also prescribed. Several researches also indicate that use of melatonin is also effective in reducing the effects of Non 24 Hour Sleep Wake Syndrome.

As to conclude, Non 24 Hour Sleep Wake Syndrome is neurological sleeping disorder where a person fails to maintain a sleep cycle within 24 hours. Even in case of extreme tiredness, sleeping becomes too difficult. It has mainly to do with retina malfunctioning. The disease is curable thanks to the sleep researchers.

Interesting Facts about Sleepwalking

There are many interesting facts about sleepwalking which a lot of people are not aware of. Here are some of the most interesting facts about sleepwalking:

  • Children and teens who tend to sleepwalk often do not remember them due to Neurophysiologic reasons. Sleepwalkers appear to be partially awake and partially asleep, which explains why some people remember and most do not. It also means that the brain does not fall asleep all at once; instead, certain areas fall asleep before others.
  • Another sleepwalking myth is that it is automatic, which means you don’t have any motivation or rationale for doing it, you just do it. However, a recent study has found that many people remember what they did and why, and are even able to determine that their actions were illogical, but made sense in the moment.
  • Teen sleepwalkers are better able to hide their sleepiness but when compared to teens who did not sleepwalk, they performed worse on vigilance tests. If they were allowed to take a nap, the sleepwalking teens also fell asleep more quickly than teens that had not been sleepwalking.
  • The reason sleepwalking is more common in kids is because transitioning from sleep to wakefulness requires maturation of the brain, which can be a difficult task for children in this age. Usually, what happens is that sleepwalking will go away after puberty, but in 25 percent of cases it continues through adolescence.
  • Usually sleepwalking is found to be harmless because episodes are short. Sleepwalking occurs when a person who is sleeping deeply is disturbed. In rare instances, longer episodes can take place which put the sleepwalker or others at risk, such as driving a car while asleep.
  • Almost eighty percent of sleepwalkers have a family history. Sleep walking is found to be genetically transferred down the family tree. In fact, according to a study, an identical twin is five times more likely to sleepwalk if their twin is a sleepwalker.
  • Some new data also reports that stress and tiredness can cause sleepwalking. In people who are prone to sleepwalking, any kind of sleep disruption can trigger sleepwalking to occur. Usually, sleepwalking occurs when a person has gone through some troubled life stage or encountered something traumatic that haunts their nights and results in sleepwalking.
  • According to a study it has been found out that sleepwalkers tend to experience daytime sleepiness, fatigue, insomnia, depression and anxiety more often than people who do not sleepwalk. Another recent study found that sleepwalking could potentially trigger violent behavior and affect overall health.

Can A Person Kill Someone While Sleepwalking?

Yes, there have been many cases in which a sleepwalker has been known to attempt to murder someone. This is known as Homicidal Somnambulism or Sleepwalking Murder. It is the act of killing or murdering someone while sleepwalking. Sleepwalkers usually end up killing their own family members. However, they do not even remember their brutal act. Although it is rare and it is heard often but according to the statistics, there have been around sixty eight homicidal sleepwalking cases reported in literature till 2005.

How To Sleep With Anxiety?

We all know how difficult it can get when you are suffering from anxiety. You try to sleep but you simply can’t get the thoughts out of your head. The over thinking easily leads to depression. Anxiety can impact our everyday life a great deal. It can shatter our confidence and bring us down mentally. Besides that, lack of sleep can create a lot of problems. It has a major influence on or mood and our ability to carry out everyday tasks. This is the reason why getting adequate sleep is extremely important. If you are suffering from anxiety yourself and having trouble sleeping, here is what you need to do.

In order for you to make sure that you are sleeping well with anxiety, it is extremely important you set a proper schedule. Not sleeping on time can add the problem, which will make things worse for you. Make sure you have set bedtime. Schedule your work and daily activities in a way that it does not effect your bedtime. Whatever you do, just make sure you do it before the hour you have set to hit the bed.

When you are suffering from anxiety, sleeping at night could become a challenge. You think so much that your mind just don’t shut down and remains active, To make sure that doesn’t happen, you need to tire yourself so much that the moment you hit the bed, you fall asleep. Now, you can engage yourself in different physical activities throughout the day but what you really need to do is take all the energy out from your body, and the best way to do that is by exercising. It won’t be wrong to say that working out is one of the best remedies to treat anxiety. This is because, it does not only help you seep well, it keeps you fit and it is the best natural anti depressant. So you get the best of both worlds.

One important thing to make sure is that you are not consuming too much caffeine. When you are suffering from anxiety, sleeping can become extremely difficult and with the consumption of caffeine, things can get a lot wore. This is because it is a natural energy booster and consuming it too much makes you feel like you are not tired, making it difficult for you to sleep. Therefore, to sleep better you really need to stop drinking caffeinated drinks.

All those suffering from anxiety need to realize that making little adjustments in the daily routine can really help you sleep better. For example, turning off the lights a couple of hours before bedtime creates an ambiance, which can really help you, sleep on time and well. Also, phones and computers can be a big distraction, therefore you need to make sure that you turn them all off before you hit the bed.

It is indeed difficult to sleep with anxiety but by following the tips mentioned above, you will certainly sleep a lot better.

How to Manage Sleeping With a Snorer?

The above asked question has been the long felt dilemma of partners and spouses all over the world since the beginning of time. Snoring occurs when a person is sleeping and is usually emitted when a person is in the deep stages of sleeping. It occurs when the airways are completely relaxed and get narrowed down, allowing the air to get blocked while inhaling and exhaling. This causes vibration in the throat tissues which emits the snoring sound.

Snoring leads to lethargic behavior and overtired feelings because at night the person cannot sleep blissfully or comfortably enough. Snoring caused by many factors such as:

  • Age
  • Body Weight and Height
  • Nasal Problems
  • Obesity
  • Poor Lifestyle
  • Irregular Sleeping Patterns
  • Consumption Of Alcohol
  • Smoking Regularly
  • Taking Sedatives and Sleeping Pills
  • Uncomfortable Sleeping Position

Sleeping with a Partner Who Snores

If your partner is snoring constantly, there is bound to be a time when you start to feel very annoyed and irritated. This then affects a person’s work input/output as well as their behavior in the normal routine. When a person is sleepy and lethargic they obviously fail to put a lot of effort in their personal as well as professional dealings.

One might love their partner unconditionally and might share a strong emotional attachment; however, there always comes a point when there is a need to let your partner know how their snoring is affecting you individually. If you try to put this off it can lead to a lot of bottled up sentiments which causes fights and unpleasant encounters.

 

How Sleeping with a Snorer Affects Relationships

Following are the ways in which snoring can damage your ongoing relationship:

  1. Sleeping in Separate Beds: This gets difficult because both partners have physical and emotional intimacy with each other. The option to sleep on a separate bed makes one or both the people in a relationship feel lonely, isolated and abandoned.
  2. IrritabilityDue To Sleep Loss: When a person does not sleep well, obviously they tend to get grouchy and moody. This can often lead to severe fights and arguments.
  3. Resentment: When one partner tries everything to remove the effects of snoring such as use ear plugs, sound machines and everything possible and still the snoring persists without any efforts from the snoring partner, things can get pretty nasty. This often leads to partner resentment. It leaves both people in a relationship hurt, resentful and somewhat guilty at resenting each other.

What Can Help?

When you feel that your relationship is in danger, it is imperative that action be taken. The best way to tackle this issue is to talk it out between with your partner. Eloquent communication is one of the key elements in making a relationship work. Make sure that you are not harsh or rude because your partner is bound to be already feeling embarrassed and vulnerable. Hence, sweet talking and cajoling is highly advised. Here are a few ways of how to talk to your partner in a loving and a comfortable manner:

  • Carefully Time Your Talk: Try not to say anything at inappropriate time. Make sure you talk to your partner or spouse step by step and ease them into the conversation rather than attacking them.
  • Assure them that you do not hold them responsible and understand that it is not in their control.
  • Refrain from lashing out.

UseHumor and Playfulness.

How to Induce Sleep Paralysis

Sleep Paralysis is a condition in which a person loses the ability to talk or move temporarily right after waking up. In a Sleep Paralysis episode, the person is wide awake and is aware of what is happening around him or her but is temporarily paralyzed. An episode usually lasts for around thirty seconds to two minutes.

This sleeping disorder is not harmful and or fatal. However, it can be quite a discomforting feeling. Sleep Paralysis can indicate serious neurological disorders for instance, narcolepsy and sleep apnea. Sleep Paralysis is found to be very common among teenagers and young adult which could be attributed to the intake of high amounts caffeine in their everyday lives in the form of coffee or tea or up to some extent energy drinks.

Moreover, genetics and hereditary are somewhat to be blamed for Sleep Paralysis also. According to a study, researchers have found out that although the genetic cases are less relatively to those that are caused by stress or anxiety attacks, there have been such cases in which sleep paralysis was passed down a family tree.

Is It Possible To Induce Sleep Paralysis?

Yes, it is very much possible to induce Sleep Paralysis. In fact, a large majority of people have beenkeen on experiencing the effects of Sleep Paralysis recently.

How Can Sleep Paralysis Be Induced?

These are the following steps which can be used to induce Sleep Paralysis:

  1. Set an alarm that will go off every four hours.
  2. Sleep as you usually do.
  3. When the alarm goes off, get out of the bed and occupy yourself by doing something productive such as reading a book.
  4. After 30 minutes, go to bed and lay down. Make sure the position that you are sleeping in is uncomfortable and different from how you usually sleep.
  5. Refrain from moving your body, there will be an urge to roll over or scratch parts of your body but the trick here is not to move. This gives a signal to your brain to go into a state of paralysis.
  6. Be wary of rolling or moving your eyes. When a person’s brain is trying to sleep but not actually sleeping, the brain tends to usually follow the movement happening around with the help of eye movement. Once a person tries to control this and stop it, it gives a signal to your brain that the person is sleeping and they slowly fall in to a state of paralysis.

What most people who try to induce Sleep Paralysis do not know is that it can be a very discomforting feeling and they should not take it lightly.

Causes of Sleep Paralysis:

Sleep Paralysis is caused due to following reasons:

  • Sleep Deprivation
  • High Intake Of Caffeine
  • Irregular Sleeping Patterns
  • Stress or Anxiety
  • Hereditary

What Is Experienced When In Sleep Paralysis?

The effects of sleep paralysis are associated with ghosts, demons and supernatural activity. This is mostly due to the discomforting feeling Sleep Paralysis brings with it. It makes a person feel that they are being suffocated due to a presence weighing down upon their chest. A person suffering from a Sleep Paralysis episode feels like someone has gripped them which is causing their immobility.