If you ever felt like you couldn't move or speak after waking up, you might have experienced sleep paralysis, which affects many people around the world. You might have experienced the terrifying sensation of being choked, crushed, or attacked by an invisible force if you have.
During sleep paralysis, you are conscious but unable to move or speak. It usually lasts for a few seconds to a few minutes, but may feel much longer. Some people also report hallucinations, in which they see, hear, or feel things that are not there. You might feel a presence in the room, hear a voice, see a figure or shadow, or feel pressure or pain in the body.
If it occurs frequently or interferes with your sleep, sleep paralysis can affect your quality of life as well as your health.
There are two types of sleep: non-rapid eye movement (NREM) and rapid eye movement (REM). Sleep paralysis is caused by a disruption in the normal transition between sleep stages. During NREM, your body relaxes and your brain is less active. During REM, your eyes move rapidly and you have vivid dreams. The brain also paralyzes your muscles so you don't act out your dreams during REM.
A sleep paralysis occurs when you become aware of your surroundings before your muscles have fully released from REM. This happens when you are falling asleep (hypnagogic sleep paralysis) or when you are waking up (hypnopompic sleep paralysis).
There are many factors that can increase the risk of sleep paralysis, such as:
Narcolepsy, a disorder that causes excessive daytime sleepiness and sudden attacks of sleep.
Insomnia, a difficulty in falling or staying asleep.
Irregular sleep patterns, such as working night shifts, traveling across time zones, or staying up late.
Stress, anxiety, depression, or other mental health issues.
Certain medications, substances, or medical conditions that affect your sleep.
Your doctor may ask you about your sleep habits, lifestyle, and any other health problems to diagnose sleep paralysis. Your symptoms and medical history are usually used to diagnose sleep paralysis. During sleep, your brain waves, breathing, heart rate, and muscle activity can be recorded in a sleep study.
There are a number of possible treatments for sleep paralysis, depending on the underlying cause and the severity of your symptoms.
Improving your sleep hygiene, which means following healthy habits that promote good sleep, such as keeping a regular schedule, avoiding caffeine, alcohol, and nicotine, and creating a comfortable and quiet sleeping environment.
Treating any underlying sleep disorders, such as narcolepsy, sleep apnea, or insomnia, with medication, therapy, or devices.
Treating any underlying mental health issues, such as stress, anxiety, or depression, with medication, therapy, or relaxation techniques.
Taking medication that can help prevent or reduce sleep paralysis, such as antidepressants, anticonvulsants, or benzodiazepines. However, these drugs may have side effects and should be used with caution and under medical supervision.
Seeking professional help if you have frequent or severe episodes of sleep paralysis that affect your daily functioning or cause you significant distress.
There is no sure way to prevent sleep paralysis, but you can reduce the chances of having it by following these tips:
Get enough sleep, preferably seven to nine hours per night for adults.
Stick to a regular sleep schedule, and avoid napping during the day.
Avoid sleeping on your back, as this position may increase the likelihood of sleep paralysis.
Avoid stimulants, such as caffeine, nicotine, or energy drinks, especially before bedtime.
Avoid alcohol and drugs, as they can disrupt your sleep quality and cause sleep paralysis.
Practice relaxation techniques, such as meditation, yoga, or breathing exercises, before going to bed or when you experience sleep paralysis.
Educate yourself about sleep paralysis, and remind yourself that it is not dangerous or harmful. Try to stay calm and rational during an episode, and focus on moving your eyes or fingers until you regain control of your body.
There is a common and harmless phenomenon known as sleep paralysis that can affect anyone. However, if it interferes with your sleep or daily life, you should seek medical attention. It is possible to overcome your fear of sleep paralysis and enjoy a better night's sleep if you understand what sleep paralysis is.