How I Deal with Frequent Nightmare Disorder and Sleep Paralysis

Since childhood, I’ve suffered from nightmare disorder and sleep paralysis. It sounds wild, but at this point, I’ve gotten used to it—though there are still nights when I can’t bring myself to sleep at all.

My nightmares vary, but they all share a common theme: being lost, chased, hiding, or trapped in some desolate, haunting place or forest. Sometimes, I find myself back in the same location from a previous nightmare, but this time, the situation is entirely different. When I wake up, I’m left with an unsettling thought: “Wait, I’ve been here before.”

Then, there are those intense dreams where I keep falling, endlessly, into darkness, only to wake up to sleep paralysis. It’s intense, to say the least.

One of the Most Terrifying Dreams I’ve Had

A month ago, I had a nightmare that left me shaken to my core. In the dream, I found myself lost in an abandoned town painted in shades of white and blue. For some reason, I was convinced it was a police town—maybe it was the colours. I wandered from house to house, desperately searching for someone—anyone—but the town was eerily silent, completely deserted.

Then, in one particular house, when I entered, I couldn’t find a way out. Every time I tried to leave, a white wall suddenly blocked the exit, trapping me inside. As I searched the living room in a panic, I heard an eerie elderly male voice sing in a soft yet unsettling tone:

“Assalamualaikum… tak jawab dosa.”—repeated it over and over.

The sound lured me outside, where I saw an old man in a white robe, standing at the gate with his head tilted unnaturally towards it.

I froze.

His wide eyes, grotesque smile, and featureless face—no nose, just empty skin—sent a cold shiver down my spine. He didn’t move. He just stood there, repeating:

“Assalamualaikum… tak jawab dosa.”

Suddenly, a voice in my head warned:

“Don’t answer. Run and hide.”

Panicked, I ran and hid inside the house, squeezed my eyes shut, and prayed to find a way out.

He kept repeating the same thing over and over again, and the voice became closer and closer—until it was right next to me. That sudden shock in my dream was so intense that it jolted me awake around 3:30 AM with my heart pounding, while his voice still echoed in my mind. I didn’t dare sleep after that.

The Other Half of the Battle: Sleep Paralysis

Nightmares are bad enough, but sleep paralysis takes fear to an entirely different level. If you’ve never experienced it, imagine waking up in the middle of the night, completely paralysed—unable to move or scream with the feeling of weight on the chest. The whole body has this icy sensation too. It’s hard to put into words, but it’s a terrifying experience that leaves me feeling helpless and vulnerable.

At first, I thought it was just in my head. Maybe it was just a feeling, a kind of bad dream. However, after recording myself sleeping one night, I saw something that made me realise it wasn’t just my imagination or a bad dream. The video captured my eyebrows, eyelids, and even my fingers twitching—struggling to move during an episode. I was trying to wake myself up, but my body wouldn’t respond. That’s when I understood—it wasn’t all in my head. My body was physically stuck.

It’s a terrifying experience, and coping with it isn’t easy—especially when it robs you of a good night’s sleep and leaves you drained and anxious the next day. It feels like a never-ending battle, but over time, I’ve learnt how to manage it. If you’re struggling with the same thing, here are some helpful tips that might make a difference.

How I Cope with Nightmares and Sleep Paralysis

1. Watch Horror Movies to Build Resilience

It might sound counterintuitive, but horror movies have actually helped me build resilience to fear. They’ve trained me to stay calm in scary situations—whether in real life or in my dreams. From 2018 to 2020, I even played horror video games (Outlast was my favourite), and I noticed something interesting: they gave me a sense of control over my nightmares, almost like I was living out a video game myself. Simply put, I’ve learnt not to be scared easily.

People who don’t know me well often blame my love for horror movies for my nightmares. The truth is, no matter what I watch before bed—be it a romantic comedy or a thriller—I still end up having nightmares. Nightmare disorder has been a part of my life since childhood. I don’t need horror films to make them worse. In fact, horror movies have become a way for me to confront my fears head-on. They bring me comfort in their ability to face terror and anxieties directly, teaching me bravery in the process.

2. Avoid Falling Back Asleep After Multiple Wake-Ups

I’ve noticed that falling back asleep after waking up multiple times often triggers sleep paralysis. When I start to feel that numb, tingling sensation in my body (if you’ve experienced it, you’ll know exactly what I mean), I try to move my head quickly and sit up to break the cycle. Unfortunately, more often than not, sleep paralysis catches me before I can act. Sleeping on my back or napping during the day also seems to increase the likelihood of an episode, so I do my best to avoid these triggers.

When sleep paralysis does strike, my first instinct is to try to move my toes, followed by my eyes and fingers. Sometimes, I manage to break free quickly, but other times, it can take over 2 minutes to fully wake up from the paralysis. Interestingly, some of my nightmares have also triggered sleep paralysis. For example, in one nightmare, I realised I was dreaming and tried to force myself awake, only to slip into sleep paralysis instead.

3. Practice Relaxation Techniques to Reduce Stress

Stress is a huge factor for me too. When I’m stressed, my nightmares and sleep paralysis become more frequent—sometimes even recurring nightmares in the same night. Practising deep breathing, meditation, and progressive muscle relaxation has helped me reduce the frequency of these episodes.

4. Avoid Eating Before Sleep

It’s commonly believed that eating before bed can increase the chances of having nightmares, and I’ve found this to be true for me. I avoid sweets like chocolate or cake before bed and try not to eat anything after 8:00 PM. It’s a small habit, but it makes a big difference in my sleep quality.

5. Stick to a Consistent Sleep Routine

Going to bed and waking up at the same time every day helps regulate my body’s circadian rhythm. While I sometimes mess up my sleep schedule, I always make sure to wake up between 7:30 and 8:00 AM. If I wake up later, I’m much more likely to experience sleep paralysis. Midday naps also often trigger sleep paralysis for me, so I make it a point to avoid napping whenever possible.

Final Thoughts

Dealing with frequent nightmares or sleep paralysis can feel incredibly overwhelming, but you’re not alone. These experiences can leave you feeling trapped in fear, but with the right strategies and mindset, they’re manageable. The fear may never fully go away, but over time, you’ll learn to face it head-on and reclaim control. It takes patience and resilience, but you’ll find ways to work through it.

If your symptoms significantly impact your daily life, it’s worth consulting a healthcare professional to rule out any underlying conditions. As for me, I’ve chosen to manage mine without therapy or medication—though I’m open to any researcher interested in studying my condition.

I hope this post provides some comfort and insight for those dealing with the same condition

X, Hani. ❤