Sleep Paralysis Europe

Cope & Handle

A three-phase walkthrough you can rehearse while awake, so it runs automatically at night.

Phase 1 — The Trigger

What you notice

  • A rising ringing, buzzing or static sound
  • A sense that the room 'switches on'
  • Your body suddenly feels heavier

What to do

  • Name it silently: 'This is REM atonia. It ends by itself.'
  • Let the sound be loud. It cannot harm you.
  • Lengthen your exhale slightly - the one muscle system still under your control.

What not to do

  • Do not fight the sound
  • Do not try to sit up with force

Partner Code Card

Print or save this card for the person sleeping next to you, so they know the signal and how to wake you gently.

Sleep Paralysis Europe · Partner Code Card

My signal

Repeated toe or finger wiggling, tense jaw, fast shallow breathing while apparently asleep.

Please do

Say my name softly, then touch my shoulder or hand. Stay until I speak.

Please avoid

Shouting, bright ceiling light, or shaking me hard.

Name / Nom / Naam

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