How to Induce Sleep Paralysis

Co-authored by Alex Dimitriu, MD

Last Updated: August 15, 2024 Approved

Sleep paralysis is a feeling of being conscious but unable to move. It occurs when your body is not moving smoothly through the different stages of sleep and can involve hallucinations. Sleep paralysis can be an upsetting and frightening experience, so think twice about attempting to induce it often, or at all.^{[1]
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Method 1

Method 1 of 2:

Trying to Induce Sleep Paralysis With Disrupted Sleep

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Adopt an irregular sleep cycle. Research has shown that there is a connection between irregular sleeping patterns and the likeliness of experiencing sleep paralysis, as well as a potential genetic influence.^{[2]
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Research source} People who work irregular shifts and have unusual and disrupted sleeping patterns are more prone to sleep paralysis. Generally sleep paralysis is more common among those who sleep less and are more sleep deprived.^{[3]
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- Remember that adults should aim for between six and nine hours of sleep a night, and frequently forcing yourself to have less than this is not advisable.^{[4]
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- Regular sleep deprivation increases your risk of serious health problems such as diabetes, heart disease and obesity. You will also find it harder to concentrate and will have reduced alertness which can make you more prone to accidents.^{[5]
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Break up your sleep cycle with naps. There are no guaranteed ways to induce sleep paralysis. Although it is fairly common, the exact causes of the phenomenon are still not fully understood.^{[6]
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Research source} Disrupting your sleeping cycle with shorter sleeping periods at night and naps in the evening is one way to do this. It is not precise, but is reported as one way to upset your regular sleep cycle and potentially induce sleep paralysis.
- Get out of bed earlier than usual, before carrying out your daily activities as you would normally. You should be generally active during the day even if you feel tired.
- Then have a short nap in the evening, for not more than two hours, some time between 7pm and 10pm.
- After the nap stay awake and be active for at least another hour before heading back to bed.^{[7]
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Lie in bed and relax. If you are trying to induce sleep paralysis it's important to lie down in bed in a comfortable position. Lying on your back when you sleep is one commonly reported factor that may help induce sleep paralysis. It is not really known what the causative connection is, but it is thought that a significant number of people who experience sleep paralysis sleep in a supine position.^{[8]
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Research source} Lie as still as you can and try to repeat a single word in your head, like a mantra. This will help you relax and clear your mind.
- Repeat the word again and again, and begin to imagine that somebody is speaking the word to you.
- Try not to become distracted if you sense lights and other sensations.
- Concentrate on the word, stay relaxed, and you may feel yourself moving towards the threshold of sleep paralysis.^{[9]
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Wake yourself up in the night. An alternative way to disrupt your sleep and potentially help induce sleep paralysis is to wake yourself up during the night. Set your alarm for between four and six hours after you fall asleep, and then keep yourself awake for a short period of 15 minutes to half an hour.^{[10]
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Research source} Get your mind active by reading for this period. Then as you go back to bed, close your eyes but maintain awareness.
- To do this, repeat a mantra or focus on a particular point in your visual field.
- You may then slip into sleep paralysis as you return to sleep but your mind stays aware.^{[11]
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Method 2

Method 2 of 2:

Understanding Sleep Paralysis

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Know what it is. During sleep paralysis you will feel conscious and aware but unable to move your body or speak. This phenomenon could last just a few seconds, few minutes or in very rare cases longer. It is not unusual for people experiencing sleep paralysis to feel pressure on the chest or a choking sensation, as if something were pushing down on their chest.^{[12]
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- The paralysis does not cause you any harm, but it can be a frightening situation, especially if you have not experienced it before.
- Some people will experience it a few times in their life, others more frequently, and some not at all.
- Typically, it is more frequently observed in teenagers and young adults, although it can affect anybody and is not thought to be influenced by gender.^{[13]
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Recognise the symptoms. The main symptom of sleep paralysis is the sense of consciousness without being able to move.^{[14]
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Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional

Expert Interview. 16 October 2019.} This is often coupled with a feeling of restricted breathing. It is not uncommon for someone to experience scary hallucinations and have a powerful sense that there is something threatening in the room during sleep paralysis. These hallucinations may be especially vivid because you are semi-awake when you are dreaming.^{[15]
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- These symptoms can create an anxious and disturbed feeling which can persist after you move out of sleep paralysis.^{[16]
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- Sleep paralysis itself can be a symptom of narcolepsy.^{[17]
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- If you can train yourself to recognize when you’re sleeping, you may be able to start lucid dreaming as well.^{[18]
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Know when to seek medical help. Sleep paralysis itself does not cause you any harm, but if you experience it frequently it can be upsetting and disruptive for your sleeping pattern. Most often, making adjustments to your sleep cycle so it is more regular, and trying to limit stress in your life will lower your chances of experiencing sleep paralysis. If it is having a negative impact on you, visit your doctor for advice and treatment options. In some cases the doctor may prescribe a short course of antidepressants.^{[19]
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- If you have severe symptoms, they may be connected to another sleep disorder, such as narcolepsy.
- Visit your doctor if you experience excessive sleepiness during the day and are finding it difficult to concentrate on everyday tasks.^{[20]
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Expert Q&A

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Question

How can I stop sleep paralysis?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

The main reason is likely that you aren't getting enough sleep. This may be because you're uncomfortable or you aren't setting aside enough time to sleep. Most people need eight to nine hours of sleep a night. If you're struggling to get enough sleep, start a sleep schedule! Go to bed at the same time every night and wake up at the same time every day. If the paralysis you're experiencing doesn't subside, you may need to see a sleep specialist.

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Question

What do you do if you can't sleep at night?

Alex Dimitriu, MD
Sleep Medicine & Psychiatry Professional
Alex Dimitriu, MD is the Owner of Menlo Park Psychiatry and Sleep Medicine, a clinic based in the San Francisco Bay Area with expertise in psychiatry, sleep, and transformational therapy. Alex earned his Doctor of Medicine from Stony Brook University in 2005 and graduated from the Stanford University School of Medicine's Sleep Medicine Residency Program in 2010. Professionally, Alex has dual board certification in psychiatry and sleep medicine.

Alex Dimitriu, MD

Sleep Medicine & Psychiatry Professional

Expert Answer

Try getting up from bed for a few minutes. Then, lie back down in a comfortable position to help ease you into sleep.

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Question

Is it normal to experience sleep paralysis during the day?

Chris M. Matsko, MD
Family Medicine Physician
Dr. Chris M. Matsko is a retired physician based in Pittsburgh, Pennsylvania. With over 25 years of medical research experience, Dr. Matsko was awarded the Pittsburgh Cornell University Leadership Award for Excellence. He holds a BS in Nutritional Science from Cornell University and an MD from the Temple University School of Medicine in 2007. Dr. Matsko earned a Research Writing Certification from the American Medical Writers Association (AMWA) in 2016 and a Medical Writing & Editing Certification from the University of Chicago in 2017.

Chris M. Matsko, MD

Family Medicine Physician

Expert Answer

If you are experiencing sleep paralysis during the day, I recommend going to see a sleep specialist doctor.

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Tips

If you don't feel sleepy at all after returning to bed, lay down in more comfortable position in which you usually fall asleep.^{[21]
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Alex Dimitriu, MD
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Expert Interview. 16 October 2019.}

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Sleep paralysis can be a doorway to phenomena such as an out of the body experience and lucid dreaming.

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Never be scared of anything you see, most of the time it's a call and response of your mind. One may normally experience symptoms before having sleep paralysis, such as the room literally melting around you. You can play some music to help you snap out of it and avoid anything scary.

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When you are aware of sleep paralysis, scrunch up your face as if you were smelling a bad smell. Do this 3 or 4 times in a row, and you will "wake up" immediately.

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Warnings

Please note, it's possible that sleep paralysis will cause visual or audible hallucinations. Try to stay calm if any hallucinations occur. Remember, you are safe and nothing can harm you.

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If you practice sleep paralysis induction every night you might end up being exhausted. Don't make this method your every-day practice. Your body needs at least eight hours of healthy sleep with no breaks most of the time.

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