That is almost certainly a horrible case of hypnagogic Hallucinations and Sleep Paralysis.
I'd really recommend going to a doctor that specializes in sleep, since there are very few people on here who are that well versed in the subject.
Still, here goes my advice.
The reason people experience Sleep Paralysis is because their mind stays awake while your body falls asleep, basically you're not falling asleep fast enough.
So number one is a consistent sleep schedule that doesn't change even on weekends and offdays.
You should sleep between 7 and 10 hours a day (that counts naps) and it might be beneficial for you to sleep a little less so that you really are tired in the evening.
You also have to disconnect yourself from the idea that sleep will be horrible, a short Meditation before bed might help.
Though basically nobody does it, a winddown period can improve sleep manyfold. This just means that you turn off all your electronics and blue light sources 1 hour before bed and engage in some relaxing activities. Common ones are showering, reading, drawing, light stretches and listening to music or ASMR.
For deep sleep your room should be pitch black, 60 - 70 °F (15 - 21 °C) and quiet during the night. It may also be beneficial to play music while you sleep.
Don't consume any stimulants or drugs like caffeine (which is found in many things), alcohol or nicotine.
Eat your last meal 2 - 3 hours and your last snack 1 hour before bed, digestion really messes with some people's sleep.
Eat diversely, get out into the sun during the day and do any exercise. This is general advice but it's incredible how much good levels of vitamins and minerals help you.
And on the topic of nightmares, make them a dream sign. RC every time you're anxious or scared IRL. Once you can do that, nightmares will turn into lucid dreams.
If you're stressed IRL then that may reflect in your dreams, so practice remaining calm if that's the case.
If you're scared of being unable to distinguish between sleep and reality, start doing reality checks. They're quick and easy ways to definitely determine if you're dreaming. Trying to breathe through your pinched nose and checking the time or written passages twice are two of the most reliable RCs.
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