PokéBase - Pokémon Q&A
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>If a Pokémon is Asleep, it cannot attack or retreat by itself. It must also be turned sideways (usually counterclockwise). After each turn, if a player's Pokémon is Asleep, the player must flip a coin: if heads, the Asleep Pokémon "wakes up" and is no longer affected by the Special Condition. However, if the coin lands on tails, the Pokémon is still asleep.

>If a Pokémon is Paralyzed, it will be unable to attack or retreat for one turn after it becomes Paralyzed. After the end of the turn, the Pokémon's condition returns to normal. A Paralyzed Pokémon is turned sideways (usually clockwise).

It says" by it self" so I guess you can use switch to get it on the bench.

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That is what I was thinking, as  the switch trainer isn't retreating, it's switching
That's correct, you can use abilities and trainers in order to pseudo-retreat your Pokemon.
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Read all about it here.

Basically, no they cannot retreat when Paralyzed or asleep.