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What Is Sleep Paralysis? Understanding This Sleep Phenomenon

Sleep paralysis is a temporary inability to move or speak that occurs when you are either falling asleep or waking up. During an episode, you are conscious but unable to control your body. This experience can be frightening, especially when accompanied by vivid hallucinations or a feeling of pressure on the chest. Sleep paralysis is a common phenomenon that affects many people at some point in their lives.

How Sleep Paralysis Happens

Sleep paralysis occurs during the transition between wakefulness and sleep, particularly when moving in or out of rapid eye movement (REM) sleep the stage when dreaming occurs. Normally, during REM sleep, your muscles are temporarily paralysed to prevent you from acting out dreams. Sleep paralysis happens when this muscle atonia persists briefly as you become aware, leaving you conscious but unable to move.

Common Experiences During Sleep Paralysis

People often report feeling unable to move or speak, a sensation of being “frozen,” and sometimes pressure on the chest or difficulty breathing. Many also experience hallucinations, such as seeing shadowy figures, hearing sounds or feeling a presence in the room. These experiences can cause intense fear but are harmless and usually last seconds to a few minutes.

Causes and Risk Factors

Sleep paralysis can be triggered by factors that disrupt normal sleep patterns, such as sleep deprivation, irregular sleep schedules, stress, anxiety or sleeping on your back. It is also more common in people with certain sleep disorders, including narcolepsy.

When to Seek Help

Occasional sleep paralysis is generally not a cause for concern. However, if episodes are frequent, severely distressing or accompanied by excessive daytime sleepiness, consulting a healthcare professional or sleep specialist is advisable to rule out underlying sleep disorders.

Managing Sleep Paralysis

Improving sleep hygiene by maintaining a regular sleep schedule, reducing stress, and ensuring adequate rest can help reduce episodes. Avoiding stimulants like caffeine before bedtime and creating a comfortable sleep environment are also beneficial.

In Summary

Sleep paralysis is a temporary inability to move during sleep transitions, often accompanied by hallucinations and fear. While frightening, it is usually harmless and manageable with good sleep habits.