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Simple tips to say goodbye to these episodes
Good news: it’s entirely possible to reduce, or even completely eliminate, these disruptive moments. The key lies in better sleep hygiene. Here are some practical and truly effective tips to implement:
Establish a stable sleep schedule: go to bed and wake up at the same time every day, even on weekends, to regulate your internal clock.
Create a calming bedtime ritual: light reading, dim lighting, a relaxing herbal tea…
Put away screens at least an hour before bed: the blue light they emit disrupts the secretion of melatonin, the sleep hormone.
Learn to manage your stress: deep breathing, meditation, yoga… find the method that soothes you most.
Take care of your nighttime environment: a quiet, well-ventilated bedroom with quality bedding can transform your sleep.
What if the episode occurs despite everything?
Even when following these precautions, an episode may still occur unexpectedly. In this case, the most effective approach is to try to remain calm. Easier said than done, of course, but simply knowing that this phenomenon is benign and temporary can help defuse panic. Focus on your breathing, try moving a finger, then a toe. Gradually, your body will emerge from this drowsy state and you will regain full use of your muscles.