UK faces 'sleep crisis' as terrifying condition one in three will suffer from on the rise

An expert has offered advice to Brits on how to avoid a frightening condition that nearly one in three people globally will experience at some point. Almost one in three individuals will suffer from sleep paralysis at some stage in their lives.

This temporary loss of muscle control, which leaves you unable to move or speak while sleeping or just before waking, can be terrifying. In the UK, searches for sleep paralysis have surged by 90 per cent in the past year, and NHS admissions for sleep-related conditions have skyrocketed by 1,628 per cent.

Rex Isap, a sleep expert at Happy Beds, explains why sleep paralysis occurs, its connection to the UK's escalating sleep crisis, and provides crucial tips to overcome it. The UK is currently experiencing what has been termed a 'sleep crisis', with NHS admissions for 'sleep medicine service' increasing by a staggering 1,628 per cent from 2021/22 to 2022/23.

Some sleep disorders included in this category include sleep apnea, insomnia, and restless leg syndrome. This rise can be attributed to several factors including the cost of living crisis, conflict with family and friends, work, and other secondary health issues.

While sleep paralysis often requires no treatment, treatment may be provided if it is expected that an underlying condition could be triggering sleep paralysis such as insomnia or PTSD. But what can you do at home to help prevent sleep paralysis?

Rex's tips to help overcome sleep paralysis include not sleeping on your back.

While it might feel comfortable, research has shown that people can experience sleep paralysis while sleeping on their back. This could be due to the fact that in this position, you can affect your airways and wake yourself up during the REM cycle when you are most likely to dream and experience sleep paralysis.

It is advised to avoid this position if you snore or suffer from sleep apnea, as it can exacerbate symptoms and disrupt your sleep.

If you find yourself awake during sleep paralysis, focusing on your breathing is key to easing out of this episode. The more you relax and centre your attention on deep, steady breaths, the faster your body will return to its normal waking state. Remember, sleep paralysis episodes typically only last six minutes – often much less.

Rather than trying to force yourself out of bed, try to focus on moving one part of your body. That could be focusing on moving your finger or even trying to clench your fist.

By concentrating on smaller movements, you're not overwhelming your brain with too much stimulus at once, which helps to gradually bring you out of the paralysis. This process helps to break the hold that muscle atonia has over your body, allowing you to wake fully without panic.

Lastly, remove any exposure to blue light. The blue light emitted from screens and electronic devices can trick your brain into believing it's still daytime, thus delaying the production of melatonin – the hormone that aids relaxation and prepares you for sleep. Instead, it prompts the release of cortisol, the hormone that keeps you alert and awake.

This interference with your natural circadian rhythm can make falling asleep more difficult and lead to more broken sleep cycles, increasing your risk of sleep disorders like sleep paralysis. Over time, this repeated exposure to blue light can result in chronic sleep deprivation.

To enhance sleep quality, steer clear of screens at least one hour before bedtime, and consider using blue light filters or switching to dim, warm lighting in the evening to aid your body's transition to sleep.

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