What is sleep paralysis? Sleep paralysis is a sleep disorder where you’re unable to move or speak for a brief period when falling asleep or waking up. You’re aware of your surroundings, but it feels like you’re stuck in a limbo between sleep and wakefulness. This often comes with a feeling of pressure on the chest and may include hallucinations.

While it’s generally harmless, sleep paralysis can be terrifying and confusing for those who experience it.

What Happens During Sleep Paralysis?

When you’re in this state, your mind is alert, but your body isn’t ready to respond. This occurs during the transition between sleep stages, specifically as you move in or out of the rapid eye movement (REM) phase. During REM sleep, your brain is active, but your muscles are relaxed to the point of paralysis to prevent you from acting out your dreams. Sometimes, this mechanism glitches and the paralysis persists even as you wake up.

Why Can’t You Move?

Your brain naturally inhibits muscle movement during REM sleep. This is a protective feature to keep you from physically acting out your dreams. However, during sleep paralysis, this mechanism lingers for a few seconds or minutes, even after you regain consciousness.

Do You Experience Hallucinations?

Many people report seeing, hearing, or feeling things that aren’t there during an episode. These hallucinations can range from a feeling of an evil presence in the room to more elaborate scenarios. The combination of paralysis and hallucinations can make the experience intensely frightening.

Common Triggers of Sleep Paralysis

Lack of Sleep

Sleep deprivation is a major trigger. When you don’t get enough rest, your sleep cycle gets disrupted, increasing the likelihood of experiencing sleep paralysis.

Post-Traumatic Stress Disorder (PTSD)

People with PTSD often experience sleep disturbances, including nightmares and insomnia. These irregularities can also trigger sleep paralysis episodes. The heightened stress and anxiety associated with PTSD can interfere with your sleep cycle, making you more susceptible to this condition. According to the National Library of Medicine, sleep paralysis seems to be common in post-traumatic stress disorder.

Stress and Anxiety

High-stress levels and anxiety can mess with your sleep patterns. This disruption can also induce episodes of sleep paralysis.

Sleep Position

Some studies suggest that sleeping on your back can make you more susceptible to sleep paralysis. However, more research is needed to confirm this.

Medications and Substance Abuse

Certain medications and the use of substances like alcohol or recreational drugs can also interfere with your sleep cycle, making sleep paralysis more likely.

How to Deal With Sleep Paralysis

Improve Your Sleep Hygiene

Consistent sleep schedules and a comfortable sleep environment can go a long way. Avoiding caffeine and electronic devices before bedtime can also help.

Manage Stress

Techniques like meditation and mindfulness can help you relax before bed, decreasing the chances of an episode.

Consult a Healthcare Professional

If you find that episodes are affecting your quality of life, it may be beneficial to seek medical advice. Doctors may prescribe medication or recommend a sleep study to get to the root of the problem.

Try Changing Your Sleep Position

If you find that you’re more likely to experience sleep paralysis when sleeping in a certain position, try switching it up.

So, while sleep paralysis can be a frightening experience, it’s generally not something to be overly concerned about. If it becomes a frequent issue, consult a healthcare provider for a proper diagnosis and treatment plan.