What the hell is going on here? How to wake up quickly when you are "pressed"?
1 What is a "ghost press"?
The so-called "ghost press bed", also known as sleep paralysis in medicine, is a common sleep disorder, which occurs in the rapid eye movement stage of sleep.
During the rapid eye movement (REM) period, the muscles of the whole body will relax and the brain will dream all the time. If the brain is gradually out of the dream, but the muscles are still paralyzed and the brain is awake, there will be a phenomenon of "ghost pressing the bed". In fact, to put it bluntly, it is "paralyzed" when sleeping!
2 Why is there a "ghost press bed"?
This is about to start from the sleep stage of people!
People's sleep can be divided into rapid eye movement stage (REM) and non-rapid eye movement stage (NREM), which change alternately. When people fall asleep, they go through all stages of NREM sleep in turn, and then go into REM sleep. This cycle will be repeated many times. During REM sleep, that is, when we enter the stage of sleep and dreaming, the activity of the brain is similar to that of waking, but other systems of the whole body are very different from that of waking.
At this time, the body is paralyzed, which can ensure that our body will not make large-scale actions and behaviors under the control of dreams, hurting ourselves or the people on the pillow. If you suddenly wake up in a dream during REM and your brain can't reconnect with your body, your brain will be awake, but the muscles of your limbs will remain still, causing you not to listen to the "ghost bed" of your brain.
According to foreign research, 30-50% people have had sleep paralysis in their lives; Among young people, "sometimes" occurs in 7-8%, so there is no need to make a fuss.
3 "Ghost Press" likes to pester 6 kinds of people.
Patients with special diseases, such as narcolepsy, are prone to "ghost pressing the bed"
People with high pressure and irregular schedules. Fatigue, staying up late, insomnia, anxiety and other factors may cause sleep paralysis.
People who sleep badly. A study in 2002 found that when 58% of sleep paralysis happened, journalists were lying on their backs (8% were prone, 17% were lying on their sides). For example, sleeping with your hands on your chest, sleeping with your head covered, sleeping on your stomach and other habits will lead to poor breathing and blood circulation, resulting in the phenomenon of "ghost pressing the bed."
People with sleep disorders. Such as narcolepsy and sleep apnea syndrome. If drowsiness, sleep paralysis and hallucinations occur during the day, it is probably narcolepsy.
Genetic factors. Research shows that among 862 identical or fraternal twins/siblings aged 22-32, 29.7% have experienced sleep paralysis at least 1 time, and 7.9% have experienced it several times a year.
Drug abuse, alcoholism, etc.
4. Will "ghost pressing the bed" affect health?
Occasional appearance will not affect your health, don't worry!
If "ghosts press the bed" frequently, vigilance is an early warning signal of disease. If this happens too frequently, or has reached a stage that affects life, please seek medical advice in time.
In addition, if you let the "ghost press the bed" let nature take its course, will you not wake up?
Don't worry, letting nature take its course is to give muscles a time to relax. Most of the feedback will return to normal sleep and wake up naturally. A few cases will be paralyzed again, but they will not wake up!
5, 6 small moves to quickly crack the "ghost press"
So, how to quickly crack the "ghost press bed"? You can try the following six tricks:
1, twist your neck. Try to twist your neck when you have sleep paralysis again. If you can twist your neck, you can wake up soon.
2. Twist your fingers. Finger is a very small part, so it doesn't take much effort to twist it. Concentrate on your fingers and you can get rid of sleep paralysis with a little effort.
3. Turn your eyes. When sleep paralysis occurs, try to rotate the left and right eyeballs as quickly as possible, up and down, left and right, and do several more cycles. Then, when you blink, let the muscles around your mouth move slightly, and then let your chin and tongue move. When muscle tension begins to recover, move your neck, shoulders, hands, fingers and legs. Ankle and toe. Finally, sit up and move all your muscles.
4. cough. Wake yourself up with a strong sense of sound, such as breathing and coughing. Because this behavior is controlled by autonomic nerves, it can be consciously regulated even during sleep.
Step 5 rub your face. When you realize that you are going to fall into sleep paralysis, you should rub your face quickly, usually two or three times.
6. Finally, sit up slowly and exercise all your muscles.
6 7 suggestions to avoid "ghost pressing the bed"
① Regular life, normal work and rest, avoiding staying up late and getting enough sleep;
Don't use your brain too much or get too excited before going to bed, listen to soothing music and take a hot bath.
3 It is best to choose a lateral position for sleeping posture, and you can change your posture frequently;
4 Exercise moderately every day, but don't do strenuous activities before going to bed;
Find yourself a way to relax and release stress, such as painting, planting flowers or going for an outing on weekends;
6. The bedroom air should be relatively circulated, not too stuffy;
7 avoid drinking strong tea and coffee before going to bed: strong tea and coffee are both stimulating drinks, which contain substances that can make people feel excited, such as caffeine. Drinking before going to bed can easily lead to difficulty in falling asleep.