How To Induce Sleep Paralysis: 7 Steps (with Pictures) - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Induce Sleep Paralysis PDF download Download Article Explore this Article methods 1 Trying to Induce Sleep Paralysis With Disrupted Sleep 2 Understanding Sleep Paralysis Other Sections Expert Q&A Video Tips and Warnings Related Articles References Article Summary Co-authored by Alex Dimitriu, MD

Last Updated: December 30, 2025 Fact Checked

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This article was co-authored by Alex Dimitriu, MD. 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. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 759,126 times.

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]

Steps

Method 1 Method 1 of 2:

Trying to Induce Sleep Paralysis With Disrupted Sleep

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  1. Step 1 Adopt an irregular sleep cycle. 1 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] 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.
    • 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.
    • 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.
  2. Step 2 Break up your sleep cycle with naps. 2 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.[3] 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.[4]
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  3. Step 3 Lie in bed and relax. 3 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.[5] 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.[6]
  4. Step 4 Wake yourself up in the night. 4 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.[7] 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.[8]
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Method 2 Method 2 of 2:

Understanding Sleep Paralysis

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  1. Step 1 Know what it is. 1 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.[9]
    • 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.[10]
  2. Step 2 Recognise the symptoms. 2 Recognise the symptoms. The main symptom of sleep paralysis is the sense of consciousness without being able to move.[11] 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.[12] These hallucinations may be especially vivid because you are semi-awake when you are dreaming.[13]
    • These symptoms can create an anxious and disturbed feeling which can persist after you move out of sleep paralysis.
    • Sleep paralysis itself can be a symptom of narcolepsy.[14]
    • If you can train yourself to recognize when you’re sleeping, you may be able to start lucid dreaming as well.[15]
  3. Step 3 Know when to seek medical help. 3 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.[16]
    • 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.[17]
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Expert Q&A

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  • Question How can I stop sleep paralysis? Alex Dimitriu, MD 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 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. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 31 Helpful 25
  • Question What do you do if you can't sleep at night? Alex Dimitriu, MD 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 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. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 29 Helpful 18
  • Question Is it normal to experience sleep paralysis during the day? Chris M. Matsko, MD 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 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. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 42 Helpful 116
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Video

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.[18] Thanks Helpful 0 Not Helpful 0
  • 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. Thanks Helpful 22 Not Helpful 8
  • Try counting in your head to keep your mind awake Thanks Helpful 4 Not Helpful 3
Show More Tips

Tips from our Readers

The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
  • 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.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

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. Thanks Helpful 543 Not Helpful 82
  • 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. Thanks Helpful 75 Not Helpful 26
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References

  1. ↑ https://www.webmd.com/sleep-disorders/sleep-paralysis
  2. ↑ https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12282
  3. ↑ https://www.livescience.com/49818-sleep-paralysis-genetic-basis.html
  4. ↑ https://dreamstudies.org/sleep-paralysis-extraordinary-lucid-dreaming/
  5. ↑ https://www.scientificamerican.com/article/ask-the-brains-sleep-paralysis/
  6. ↑ https://dreamstudies.org/sleep-paralysis-extraordinary-lucid-dreaming/
  7. ↑ https://www.world-of-lucid-dreaming.com/wake-induced-lucid-dreams.html
  8. ↑ https://dreamstudies.org/sleep-paralysis-extraordinary-lucid-dreaming/
  9. ↑ https://www.webmd.com/sleep-disorders/sleep-paralysis
More References (9)
  1. ↑ https://www.nhs.uk/conditions/sleep-paralysis/
  2. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview
  3. ↑ https://my.clevelandclinic.org/health/diseases/21974-sleep-paralysis
  4. ↑ https://www.mayoclinic.org/diseases-conditions/narcolepsy/symptoms-causes/syc-20375497
  5. ↑ https://www.mayoclinic.org/diseases-conditions/narcolepsy/symptoms-causes/syc-20375497
  6. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview
  7. ↑ https://www.nhs.uk/conditions/sleep-paralysis/
  8. ↑ https://www.mayoclinic.org/diseases-conditions/narcolepsy/symptoms-causes/syc-20375497
  9. ↑ Alex Dimitriu, MD. Sleep Medicine & Psychiatry Professional. Expert Interview

About This Article

Alex Dimitriu, MD Co-authored by: Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional This article was co-authored by Alex Dimitriu, MD. 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. This article has been viewed 759,126 times. 143 votes - 78% Co-authors: 34 Updated: December 30, 2025 Views: 759,126 Categories: Sleep Disorders

Medical Disclaimer

The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.

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Article SummaryX

The most effective way to induce sleep paralysis is to disrupt your regular sleep cycle. One way you can do this is by sleeping shorter periods at night and napping during the day rather than getting a full 7-9 hours of sleep every night. You can also try setting your alarm for 4-6 hours after you go to bed. Then, force yourself to stay awake for 15-30 minutes before going back to sleep. If you think that you're on the verge of sleep paralysis, lay on your back, stay as still as possible, and try to relax. For tips on when you should see a sleep specialist, read on! Did this summary help you?YesNo

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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Alex Dimitriu, MD Co-authored by: Alex Dimitriu, MD Sleep Medicine & Psychiatry Professional 143 votes - 78% Click a star to vote Co-authors: 34 Updated: December 30, 2025 Views: 759,126 Anonymous

Anonymous

Jan 31, 2017

"Understanding what it is helped me. Plus no harm done by these helped a lot to conjure up courage. Now it's..." more Pratyush Kumar Singh

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Apr 5, 2016

"The first method was very good and helpful. Trying to induce sleep paralysis with disturbed sleep is very helpful,..." more Christina Marion

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"It helped because I was struggling. I wanted to experience what sleep paralysis is, and this article really helped..." more Rated this article: Juliette Rushforth

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"Reading it and knowing that it does happen to other people, knowing the knowledge a little more in depth helped me..." more Satyaban Pradhan

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