What exactly is it, why does it happen, and what can we do about this mysterious sleep condition?

It’s the sleep condition that comes with a lot of fear attached, but what exactly is sleep paralysis? Well, it can be identified as a brief loss of muscle control, known as ‘atonia’, which makes you feel as though you are not able to move. This tends to happen just after falling asleep, or as you begin to wake, and it can fall into two categories: isolated (when the episodes are not regular, and are not linked to another underlying diagnosis) and recurrent sleep paralysis, which involves multiple episodes over a period of time.

An estimated 75% of people who experience sleep paralysis will also have hallucinations, which might feel different to, and more intense than, typical dreams. Generally, hallucinations during sleep paralysis fall into one of three categories: intruder hallucinations, where you might perceive danger or an unwanted presence; chest pressure hallucinations, where you may feel like you are suffocating; and vestibular-motor hallucinations, which can feel like movement, or an out-of-body sensation.

But what causes sleep paralysis in the first place? We asked Dr David Oyewole, consultant psychiatrist and medical director at Nightingale Hospital. “Sleep paralysis happens more frequently than commonly thought,” he says. “Some studies have shown about 30% of people have experienced at least one episode of sleep paralysis. In the general population though, it is thought to be closer to 8% having experienced an episode.

“People experience sleep paralysis when they become ‘partially awake’ while asleep. To explain, when in a stage of sleep associated with dreaming (rapid eye movement, or REM), the brain normally switches off, or reduces the ability of the body to move.

“However, some people become awake before the brain switches the body back to normal movement. If that happens, one then experiences being awake but not being able to move, which can understandably feel quite scary.”

There is a lot of fear around sleep paralysis, not least due to the fact it crops up in horror films – which are bound to keep you up at night, anyway. But the good news is that, as long as it doesn’t cause significant health problems, sleep paralysis is usually classified as a benign condition. That said, it can still affect your overall wellbeing. You might start to develop anxiety around sleeping, which can then lead to poor quality sleep, in turn affecting your health when you don’t wake up feeling rested.

So, what can cause sleep paralysis, and what can you do to help prevent it?

“It is known that stress and emotional challenges can increase the chances of sleep paralysis, as well as eating, drinking alcohol or coffee, or exercising just before bedtime,” Dr Oyewole explains. “Good sleep hygiene (such as prioritising sleep, sticking to a routine, and staying active throughout the day) will help minimise your chances of being affected by sleep paralysis.

“Avoid drinking alcohol or caffeine, eating, or exercising for four hours before bed. There’s also evidence to suggest you should avoid sleeping on your back.”

Having said this, Dr Oyewole notes that you should speak

Hi friends! I hope that you’re having a wonderful day. The kids are officially on fall break (WAHOO!) and I’m packing us up for a little staycation at Great Wolf Lodge.

I wanted to share some of the best deals from the Prime Early Access sale that are still available. The sale ends tonight, so I’m spending an hour or so adding some home products, clothes, and holiday gifts to our cart.

Items worth adding before Prime Early Access sale is over

My faves:

Such a great price for the original Peloton bike! This is the same one we have and love!

I LOVE our Ring doorbell. It’s so nice to be able to see who’s at the door and be able to talk to them. Also, it’s very fun to see the Trick or Treaters since we’re usually not home on Halloween. (We have a bucket of candy on the porch that’s always dumped into one kids’ bag lol)

I want to try these nontoxic whitening strips.

The makeup eraser. I’m obsessed with this thing, and it really does remove so much makeup, including eye makeup. I travel with the mini versions.

The best milk frother. It’s so inexpensive and really makes a difference in your morning coffee.

This toiletry travel bag.

My favorite water bottle! I’ve used so many types and always come back to this one. It’s the water bottle the kids use and love, too.

This scalp massager for applying shampoo.

Love these fuzzy slippers!

This brow gel is a gold star.

This super cute lounge set.

Such a great deal on these claw clips.

The best detangling brush.

This is the waterpik I use every day!

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Hi friends! Hope you’re having a wonderful morning! I’ve got a new podcast episode up today and I’m chatting with Carlee Hayes, RDN, CD all about the top nutrition struggles she sees and what to do about it.

Carlee works with Nutrisense, and I’ve used their CGMs (continuous glucose monitors) a handful of times. I’ve learned so much about how my body responds to different types of food and habits; it’s been extremely helpful and insightful. This isn’t an affiliate link, but if you’d like to try Nutrisense, you can use GINA50 for $50 off.

Here’s what we talk about in today’s episode:

– Metabolic flexibility

– Common nutrition struggles and action steps

– Easy ways to balance your blood sugar and improve insulin sensitivity

– Her favorite wellness resources

and so.much.more!

Here’s a bit more about Carlee and her background:

Carlee is a Registered Dietitian Nutritionist (RDN) and the Senior Nutrition Manager for NutriSense, a company utilizing continuous glucose monitors (CGMs) to build personalized diet and lifestyle plans. NutriSense is on a mission to help anyone understand and reach their health potential, and Carlee is passionate about translating complex glucose data into actionable changes anyone can implement into their everyday lives.

You can connect with Nutrisense on IG here and Carlee can be found on LinkedIn.

Resources from this episode:

I love love love the meals from Sakara Life! Use this link and the code XOGINAH for 20% off their meal delivery and clean boutique items. This is something I do once a month as a lil treat to myself and the meals are always showstoppers.

Get 15% off Organifi with the code FITNESSISTA. I drink the green juice, red juice, gold, and Harmony! (Each day I might have something different, or have two different things. Everything I’ve tried is amazing.)

The weather is cooling down, and I’m still obsessed with my sauna blanket. It feels even BETTER when it’s chilly outside and you can use the code FITNESSISTA15 for 15% off! This is one of my favorite ways to relax and sweat it out. I find that it energizes me, helps with aches and pains

In need of some career guidance? Here we look at some of the options available so you can find the right support for you

For many of us, we spend a great deal of our lives at work. For some it’s a calling they feel passionately about, for others it’s simply a way to fund their time away from work. Whichever camp you fall into, being unhappy at work can take its toll.

Feeling that sense of dread in the pit of your stomach as you think about the day ahead, knowing you’re either going to be bored, stressed or anxious at work, is a tough thing to experience. Perhaps you know what’s at the root of it and what needs to change, perhaps you don’t.

Maybe you don’t have that sense of dread, instead you feel restless. You don’t know what you want out of your career, you just know it’s… not this.

You may have started exploring your options already. Looking on job sites to see if anything jumps out at you or speaking to your manager about your unhappiness. Maybe you know you need to do some work on yourself to improve things at work, or maybe you’re fully aware you are not the problem.

Wherever you are, if you’re feeling stuck, lost and unsure how to move forward, you could benefit from professional support. Sometimes we need a guide to show us the way, and that’s nothing to be ashamed of. Let’s look at some options you could explore here.

Career counselling - could a counsellor help with your career?

Typically we think of counsellors and therapists as people we go to when we’re struggling with our mental health, perhaps after a diagnosis of a condition like depression, for example. While this is of course true, counsellors can support in a range of different areas, including your career.

In this video BACP accredited therapist Caroline Plumer explains more about career counselling, the common reasons you may seek support and how to find a therapist who can help you.

If your mental health has been affected by work, or your mental health is affecting work, speaking to a counsellor could be beneficial. They can help you better understand what’s happening and help you manage the situation. This may mean making changes in your work life, or even discussing what’s happening with colleagues, if you feel comfortable doing so. It could also mean making a decision to leave your role and finding something that better supports your mental health.

Career counsellors can also help you to build resilience, navigate difficult conversations and relationships at work, and build confidence. They may also be able to support you with workplace bullying, work-related stress and low self-esteem, making work an easier place to be.

Career coaching - how can coaching support your career?

Career coaching is another option you may want to consider. The

Boiled Baby Red Potatoes are beyond easy and simple to make. Served with an easy slow cooker roast beef and these roasted green beans, this is a company-worthy meal that only requires a few minutes hands-on effort.

Little round red potatoes are a side dish that’ll never steer you wrong. This delicious and easy side dish can complete a meal any night of the week; we rarely get tired of potatoes!

I love potatoes in just about all their forms. From Crispy Cheese and Bacon Potatoes to fancy tasting Vanilla Bean Whipped Sweet Potatoes, there are potatoes on my dinner menu more often than not.

Typically, I find myself veering toward roasted or baked potato recipes like  Rosemary Roasted Potatoes and BBQ Chicken Stuffed Baked Potatoes. When boiled potatoes aren’t done right they can be grainy and flavorless.

These potatoes, I’m happy to report, are neither of the above. Each baby red potato is tender, salty and melts in your mouth.

For a real treat, put a smear of butter on your plate and use your fork to break each potato in half as your eat them. Dip the halves in the butter as you devour them.

What are baby red potatoes?

Baby red potatoes are small round potatoes with pinkish-red or brownish-red skin. They have a light and creamy flavor that makes them perfect for roasting and boiling. Red potatoes can also be mashed like in this Garlic Parmesan Mashed Red Potatoes recipe from Big Bear’s Wife.

Red potato skins are thinner and milder flavored than Russets so they’re typically eaten with the skin on. As a bonus, the skin is full of lots of beneficial nutrients! My favorite thing, though, is that cooking with red potatoes saves me the extra step of peeling.

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