Evie Summers
Sleep paralysis is a temporary condition where a person is conscious but unable to move or speak while falling asleep or upon waking up. It is a type of parasomnia, or abnormal behaviour during sleep, and is linked to the rapid eye movement (REM) stage of the sleep cycle. Sleep paralysis can be a frightening experience and may cause emotional distress, but it is not usually dangerous. It is often accompanied by hallucinations, and around 10% of people experience recurrent episodes.
| Characteristics | Values |
|---|---|
| Name of the condition | Sleep paralysis |
| Prevalence | Between 8% to 50% of people experience sleep paralysis at some point during their lifetime. About 5% of people have regular episodes. |
| Causes | Sleep paralysis is caused by a disturbed rapid eye movement (REM) cycle because it mostly happens as people are falling into or coming out of REM sleep. During that stage, your brain normally paralyzes your muscles anyway – so they don't act out your dreams. But during sleep paralysis, your mind is awake, or half awake, and so you are aware you can't move. |
| Symptoms | Inability to move or speak, hallucinations, sensations of pressure or choking, intense emotions such as fear and panic, sensations of drowning or sinking, numbness, feelings of electric tingles or vibrations running through the body. |
| Treatment | No treatment is available to stop an episode of sleep paralysis. However, treatment is available to reduce its frequency. |
| Prevention | Adopting healthier sleeping habits, such as getting seven to nine hours of sleep per night, turning off lights and electronic devices, keeping the room temperature cool, avoiding caffeine and strenuous exercise near bedtime, etc. |
| Associated conditions | Sleep paralysis may come with other sleep disorders such as narcolepsy, panic disorder, and other parasomnias such as sleep terrors and sleepwalking. |
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What You'll Learn
This is known as sleep paralysis, a parasomnia
Sleep paralysis is often accompanied by hallucinations, occurring in about 75% of episodes. These hallucinations are different from dreams and can include sensing a dangerous presence, feeling like your body is moving, or feeling suffocated. Other symptoms include imagined sounds like humming, hissing, static, or buzzing, as well as voices, whispers, and roars. Some people may also experience pressure on their chest, intense head pain, paranoia, and feelings of drowning or flying. These symptoms are usually accompanied by intense emotions such as fear and panic.
The exact cause of sleep paralysis is not fully understood, but it is believed to be linked to the REM stage of the sleep cycle. Research has also associated certain sleep habits with sleep paralysis, such as irregular sleep schedules or frequently changing sleep patterns, which are common among shift workers. Additionally, there appears to be a genetic component, as twin studies have shown that if one identical twin experiences sleep paralysis, the other twin is very likely to experience it as well.
While there is no cure for sleep paralysis, treatment is available to help manage symptoms. Sleep studies, such as polysomnography, can be conducted to monitor an individual's brain waves, heart rate, eye movements, and breathing during sleep. Adopting healthier sleeping habits and improving sleep hygiene can also help reduce the occurrence of sleep paralysis episodes. This includes getting seven to nine hours of sleep, turning off lights and electronic devices, maintaining a cool room temperature, and avoiding caffeine and strenuous exercise close to bedtime.
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It happens when you're conscious but unable to move
Sleep paralysis is a parasomnia, or a sleep disorder characterised by behaviours or events that disrupt sleep. It occurs when you are conscious but unable to move right before falling asleep or upon waking up. This is because, during sleep paralysis, you wake up suddenly from the REM stage of sleep, during which the eyes move quickly and vivid dreaming occurs, but the muscles of the body are relaxed to prevent movement. This muscle relaxation is referred to as atonia, and it typically ends when you wake up. However, during sleep paralysis, you regain awareness while your muscles are still relaxed. Sleep paralysis can also be accompanied by hallucinations, such as the feeling of a dangerous person in your room, or out-of-body sensations. Episodes can last from a few seconds to a few minutes, and may occur once in a person's life or repeatedly.
While sleep paralysis is not a serious medical risk on its own, it can be a frightening experience that causes emotional distress. It is also important to note that sleep paralysis can be linked to other sleep disorders, so it is recommended to consult a healthcare provider if you are experiencing sleep issues.
There is no treatment available to stop a sleep paralysis episode once it is occurring. However, treatment is available to reduce the frequency of episodes. One of the best ways to avoid sleep paralysis is to improve the quality of your sleep. This can be achieved by following good sleep hygiene habits, such as getting seven to nine hours of sleep per night, turning off lights and electronic devices, keeping the room temperature cool, and avoiding caffeine and strenuous exercise close to bedtime.
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Sleep paralysis occurs when you're between sleep phases
Sleep paralysis is a parasomnia, or abnormal behaviour during sleep, that occurs when you're conscious but unable to move your body or speak, either right before falling asleep or as you're waking up. It is temporary and usually lasts for a few seconds to a few minutes, but can sometimes last up to 20 minutes. It is not harmful to your health, but it can be a frightening and distressing experience.
Sleep paralysis occurs when you regain awareness while going into or coming out of rapid eye movement (REM) sleep. During REM sleep, your eyes move quickly, your heart rate, breathing and blood pressure increase, and vivid dreaming occurs. Your brain sends signals to relax the muscles in your arms and legs, resulting in muscle atonia, which helps you remain still during REM sleep and prevents you from acting out your dreams. However, during sleep paralysis, you wake up suddenly from REM sleep, becoming conscious while your muscles are still relaxed. This is why you're unable to move during an episode of sleep paralysis.
Sleep paralysis can affect anyone at any age, but it tends to first appear in childhood, adolescence or young adulthood. Episodes become more frequent in the later years, especially in the 20s and 30s. It is more common among people with varying sleep schedules, such as shift workers. Poor sleep habits, stress and genetics are also linked to sleep paralysis.
During a sleep paralysis episode, you may experience hallucinations, such as the perception of a dangerous person or presence in the room, known as intruder hallucinations or sleep paralysis demons. You may also feel sensations of pressure against your chest, known as incubus hallucinations, which often occur together with intruder hallucinations. Additionally, you may experience vestibular-motor hallucinations, which include sensations of movement, such as flying or out-of-body experiences.
Although there is no treatment to stop a sleep paralysis episode once it has started, treatments are available to reduce the frequency of episodes. Creating a consistent and calming sleep routine can help stabilise your sleep cycle and reduce the likelihood of experiencing sleep paralysis.
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It can be accompanied by hallucinations and a sense of choking
Sleep paralysis is a parasomnia, a type of sleep disorder characterised by behaviours or events that disrupt sleep. It occurs when a person is conscious but unable to move any part of their body right before falling asleep or upon waking up. This temporary state, which can last from a few seconds to a few minutes, is often accompanied by hallucinations and a sense of choking.
Hallucinations are a common component of sleep paralysis, occurring when a person is in a paralytic state while transitioning from sleep to wakefulness. These hallucinations are not related to dreaming, which typically involves storylines and superimposed images. Instead, they involve things one sees, hears, or feels that are not there, such as an intruder in the room or a dark figure intending harm. Other hallucinations include tactile sensations like being touched, held down, or sexually assaulted, as well as bugs crawling, vibrations, floating, or falling. These hallucinations can be terrifying, shocking, and weird, often resulting in feelings of fear and anxiety.
The sense of choking during sleep paralysis is a result of sensations of pressure on the chest and difficulty breathing, which can lead to a feeling of suffocation. This is accompanied by an inability to speak, further compounding the feeling of helplessness. While the exact cause of sleep paralysis is not fully understood, it is believed to be related to a dysfunction in REM sleep, with a disturbance of regular sleeping patterns potentially precipitating an episode.
Sleep paralysis can be an anxiety-provoking and distressing experience, but it is not considered dangerous. However, it can impact how one feels and functions during the day, and it may be linked to other sleep disorders such as sleep apnea, narcolepsy, or recurrent isolated sleep paralysis. Practicing good sleep hygiene, such as maintaining a cool and dark bedroom environment and avoiding caffeine before bed, can help prevent parasomnias like sleep paralysis.
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Sleep paralysis is not dangerous but can cause emotional distress
Sleep paralysis is a parasomnia, or a sleep disorder characterised by behaviours or events that disrupt sleep. It occurs when you regain awareness while going into or coming out of rapid eye movement (REM) sleep, and your body hasn't fully switched sleep phases. During REM sleep, your brain sends signals to relax the muscles in your arms and legs, resulting in muscle atonia, which helps you remain still during REM sleep. However, during sleep paralysis, you're stuck between sleep phases, and while you're conscious and aware of your surroundings, you're unable to move or speak. Episodes can last from a few seconds to a few minutes and may occur once in a person's life or repeatedly.
Sleep paralysis is not considered dangerous. However, it can cause emotional distress during an episode. Many people report stressful events or emotional experiences preceding the episodes. Sleep paralysis can be frightening, and people who experience recurrent or scary episodes may develop negative thoughts and unhealthy sleep habits to avoid sleep, leading to sleep deprivation and negative health effects. It is also associated with certain mental health conditions, such as post-traumatic stress disorder (PTSD) and anxiety disorders.
While sleep paralysis itself is not dangerous, it can be linked to other sleep disorders, so it's important to consult a healthcare provider if you're experiencing sleep issues. Treatment is available to help manage symptoms and reduce the frequency of episodes. Additionally, understanding the source of sleep paralysis symptoms can aid in treatment and prevention.
To cope with sleep paralysis, it is helpful to remind yourself that the episode is temporary and not dangerous. Focusing on small, intentional movements, such as wiggling a finger or toe, can also help. Addressing any underlying issues that may be contributing to disrupted sleep, such as insomnia, anxiety, or depression, can reduce or eliminate episodes.
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Frequently asked questions
It means you're experiencing sleep paralysis, a parasomnia where you're conscious but unable to move or speak.
Sleep paralysis is a temporary condition where you're stuck between sleep phases. It happens when you pass between stages of wakefulness and sleep, and can last from a few seconds to a few minutes.
During sleep paralysis, you may feel pressure on your chest, a sense of choking, or have hallucinations. You may also experience intense emotions such as fear, panic, and paranoia.
Sleep paralysis isn't usually dangerous, but it can be distressing. If it's affecting your sleep or causing emotional distress, talk to a healthcare provider. They can help you identify the source of your symptoms and address them to reduce the frequency of episodes.
