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Don’t Panic Next Time When You Shake/Can’t Move During Sleep, Remember This

Don’t Panic Next Time When You Shake/Can’t Move During Sleep, Remember This

Have you found your body shake when you are falling asleep? Have you ever had the unsettling experience of waking up in the middle of the night and finding that you are unable to move? Has this elicited feelings of fear and panic? Let’s take a closer look at what this is, why it happens and how to deal with it without panicking.

First, why your body shakes when you nearly fall asleep?

Neurologists explained when we start to enter the “Slow wave sleep” stage, we experience a separation between brains and muscles so that we won’t move when we dream. So it’s a normal situation that most of us would experience and it’s just like a disconnection performed in our bodies. It doesn’t imply that we have any hidden diseases.

Before we wake up, our minds and muscles will reconnect so it’s also common for us to shake before we wake up.

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Some people would experience an exceptional case where the disconnection occurs earlier than the brain actually falling asleep completely. Then they would panic as they’re conscious but can’t move our bodies. This is called sleep paralysis.

What is sleep paralysis?

Sleep paralysis (SP) may be described as a period of time during which voluntary muscle movement is inhibited, yet you can see, breath and sense as in a waking state. SP can occur when you fall asleep or when you are about to wake up. A characteristic of SP is vivid hallucinations. These can be frightening experiences that have been interpreted and explained as, for example, the results of witchcraft, malevolent spirits and extra-terrestrial visitations.

How does sleep paralysis happen?

Deep sleep or REM sleep is at times suppressed; this can occur for a variety of reasons such as anxiety, trauma, jetlag, unusual sleep patterns or alcohol. When REM sleep is suppressed instead of occurring at the beginning of the night it takes place at the end of the night and this can elicit strange occurrences.

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During REM we experience vivid dreams and, during this period of sleep the body is put into a state of complete paralysis. This is believed to prevent us from performing our dreams and is a completely normal occurrence. Sometimes, however, things don’t go according to plan and you can wake up during the REM period while your body is still paralyzed.

Who suffers from sleep paralysis?

Around 8% of the general population, 28% of students and 32% of psychiatric patients have experienced SP at least once, according to various studies. The reason that SP occurs at a higher rate in psychiatric patients and students is somewhat unclear but it is thought that it may be because both groups experience regular sleep disturbances; an occurrence that makes SP more likely.

SP has been linked with conditions such as narcolepsy, hypertension and seizure disorders, but it is also associated with sleep disturbances, a general lack of sleep, jet lag and shift work.

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Why some people see strange things during sleep paralysis?

SP experiences can be very frightening. Cheyne et al. discovered that 90% of a student sample and 98% of a web-based sample said that they felt fear. Clinically significant levels of fear were found in 69% of a psychiatric sample taken by Sharpless et al. These high levels of fear sharply contrast the fear felt by people when they experience regular dreams. During normal dreaming fear occurs 30% of the time.

Brian Sharpless, a clinical psychologist at Washington State University and author of the book, Sleep Paralysis: Historical, Psychological, and Medical Perspectives says: “I had one patient who was lying in bed and woke up to see a little vampire girl with blood coming out of her mouth,” he continues by saying “This is an example of a really vivid, multi-sensory hallucination. She could feel this vampire figure grabbing onto her arms, pulling her, and saying she was going to drag her to hell and do all these terrible things to her.”

Anxiety levels are high when people experience SP. Sharpless explains: “You have this vague sense that there’s something in the room with you.” Often people have the unnerving feeling that someone is watching them.

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The brain is confused and urgently tries to make sense of the different signals it is getting. It uses cultural beliefs and memories and applies them to the situation of SP. Baland Jalal, a neuroscientist at the University of California says  “Adding original features, scenarios or stories to try and make sense of what you’re experiencing is a very human thing to do”. He explains that “this is why people see ghosts, demons, aliens or even figments from their past appearing to attack them.”

The fear that comes with SP is not only derived from the fact that one feels paralyzed but also from the hallucinatory content that accompanies the paralysis. Unnatural involuntary movements, the presence of malevolent intruders and psychical or sexual assaults are frequently experienced during an SP episode.

How to avoid sleep paralysis

Psychologists offer some suggestions that may help deal with SP. These tips include trying to establish a more regular sleep cycle and not sleeping on your back or stomach. “People are statistically less likely to have it, if they sleep on their side,” Sharpless says. “We think there’s something about the extra weight when we’re in a supine position that makes it more likely.”

Summation

Next time you experience SP try to remember why it is happening. Thinking about the physical reasons for this phenomena may help you manage your SP experience better and stop you from becoming too frightened by it.

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Rebecca Beris

Rebecca is a wellness and lifestyle writer at Lifehack.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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