Sleep Paralysis Explained: Why It Happens And How To Stop It

What Is Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak that occurs during the transition between wakefulness and sleep — either while falling asleep or upon waking up. During an episode, you remain fully conscious but cannot control your body, which can be a frightening experience. Sleep paralysis is a type of parasomnia, an abnormal behaviour during sleep, and typically lasts from a few seconds to a couple of minutes.

According to the American Academy of Sleep Medicine, sleep paralysis is a relatively common phenomenon, with an estimated 8% of the general population experiencing it at least once in their lifetime. However, for some individuals, recurrent episodes can cause significant anxiety and disrupt sleep quality. Some individuals may also experience hallucinations or a sense of impending danger during an episode. Understanding the causes, symptoms, and treatment options can help you better manage this unsettling sleep phenomenon.

Causes of Sleep Paralysis

• Disrupted Sleep Schedule: Irregular sleep patterns, such as those caused by shift work or jet lag, can increase the likelihood of sleep paralysis. Frequent changes in bedtime or waking hours can confuse the brain’s internal clock, making episodes more common.
• Sleep Deprivation: Consistently not getting enough sleep makes the brain more prone to disturbances like sleep paralysis. Lack of rest can disrupt the normal transition between sleep stages, which is when sleep paralysis often occurs.
• Sleeping on Your Back: Lying on your back during sleep may make episodes more likely, though the exact mechanism is unclear. Some researchers believe this position may affect breathing or muscle control during sleep.
• Mental Stress and Anxiety: High stress levels and anxiety disorders are linked to increased occurrences of sleep paralysis. Stress can make it harder for the body to enter deep, restorative sleep, increasing vulnerability to episodes.
• Sleep Disorders: Conditions that interfere with normal sleep cycles, such as narcolepsy, can trigger recurrent sleep paralysis. These disorders disrupt the normal stages of sleep, particularly REM sleep, where paralysis occurs naturally.
• Mental Health Conditions: Disorders like bipolar disorder, post-traumatic stress disorder (PTSD), and panic disorder may increase susceptibility to sleep paralysis. Symptoms such as mood swings and heightened arousal can further disturb regular sleep patterns.
• Medications: Certain medicines, particularly those for ADHD, can disrupt sleep architecture and trigger sleep paralysis. They may interfere with the brain’s natural sleep-wake cycles or alter REM sleep.
• Substance Use: Alcohol, recreational drugs, and some prescription substances can interfere with normal sleep patterns. These substances can fragment sleep and increase the likelihood of experiencing episodes.
• Genetic Factors: A family history of sleep paralysis can make individuals more likely to experience episodes. Genetic predisposition may influence the brain mechanisms that regulate sleep transitions.

How Sleep Paralysis Works

Sleep paralysis occurs during the transition between wakefulness and sleep, particularly involving the rapid eye movement (REM) stage. During rapid eye movement (REM) sleep, the brain is active, and vivid dreaming typically occurs. To prevent you from acting out your dreams, your body's muscles become temporarily paralysed, a state known as REM atonia.

If you become conscious before the REM atonia has ended, you may experience sleep paralysis. This mixed state, blending wakefulness with REM sleep features, results in the inability to move or speak despite being fully aware of your surroundings. The mismatch between your mind and body can lead to feelings of fear, anxiety, or even hallucinations.

Symptoms of Sleep Paralysis

The primary symptom of sleep paralysis is the inability to move or speak upon waking up or falling asleep, despite being fully aware of one's surroundings.

Other common symptoms include:

• Difficulty breathing or chest pressure
• Hallucinations (visual, auditory, or tactile)
• Feeling of suffocation
• Sense of danger or being watched
• Frightened or anxious feelings
• Feeling detached or having out-of-body experiences

Risk Factors

Certain factors can increase the likelihood of experiencing sleep paralysis:

• Chronic sleep deprivation or irregular sleep patterns
• Frequent changes in sleep schedule (e.g., shift work or jet lag)
• Stress, anxiety, or other mental health disorders
• Family history of sleep paralysis
• Sleeping on the back
• Use of certain medications or substances
• Existing sleep disorders, such as narcolepsy

When to See a Doctor

If you experience frequent episodes of sleep paralysis that cause severe anxiety, disrupt your daily life, or are accompanied by excessive daytime sleepiness or other symptoms of narcolepsy or mental health disorders, it's essential to consult a doctor. Persistent or severe symptoms may indicate an underlying sleep disorder or medical condition that requires evaluation and management.

Your doctor may recommend a sleep study or other diagnostic tests to identify any underlying issues contributing to your sleep paralysis. They can also provide guidance on lifestyle changes, therapy, or medication to help manage your symptoms and improve your overall sleep quality.

Tips to Prevent Sleep Paralysis

1. Maintain a regular sleep schedule by going to bed and waking up at the same time each day.
2. Aim for 7 to 9 hours of sleep nightly to ensure you're getting sufficient rest.
3. Avoid sleeping on your back, as this position is associated with a higher likelihood of sleep paralysis.
4. Reduce stress and practise relaxation techniques, such as deep breathing, meditation, or yoga.
5. Limit caffeine, alcohol, and large meals before bedtime, as these can disrupt your sleep.
6. Exercise regularly, but not in the 4 hours before bedtime, to promote better sleep quality.
7. Create a comfortable, quiet sleep environment that promotes relaxation and restful sleep.

Techniques to Stop Sleep Paralysis During an Episode

If you experience a sleep paralysis episode, these strategies may help you regain movement and reduce fear:

• Focus on small movements, such as wiggling your fingers or toes, to gradually regain control of your body.
• Practise deep, slow breathing to calm your mind and relax your body.
• Remain calm and remind yourself that the episode is temporary and harmless and will pass shortly.
• Use mental imagery, visualising yourself breaking free or moving, to help end the paralysis.
• If possible, ask someone to touch or move you, as external stimulation can help end the episode.

Sleep Paralysis Myths vs Facts

Also Read: What is Sleep Apnea: Symptoms, Causes, and Treatment Options

Conclusion

Sleep paralysis is a common sleep disorder characterised by a temporary inability to move or speak upon falling asleep or waking up. While episodes can be frightening, they are generally harmless and pass within a few minutes.

Understanding the causes, symptoms, and risk factors associated with sleep paralysis can help you better manage this condition and reduce anxiety related to episodes. Implementing preventive strategies, such as maintaining good sleep hygiene and managing stress, can significantly lower your risk of experiencing sleep paralysis.

At Metropolis Healthcare, we understand the importance of accurate diagnostics in detecting and managing various health concerns, including those that may contribute to sleep disorders. With a comprehensive portfolio of over 4,000 tests and profiles, ranging from routine checkups to specialised tests, our expert team is committed to providing reliable, timely results to support your well-being. Our convenient at-home sample collection and advanced testing technology ensure that you have access to the highest quality diagnostic services to help you prioritise your health and get the care you need.

FAQs

Can stress trigger sleep paralysis?

Yes, stress is a known trigger for sleep paralysis. Elevated stress levels can disrupt sleep patterns and increase the likelihood of experiencing episodes, especially when combined with inadequate sleep or irregular sleep schedules.

Is sleep paralysis dangerous?

While sleep paralysis can be distressing, it is not dangerous and does not cause physical harm. Episodes typically resolve on their own within a few minutes, and there are no known long-term health consequences associated with this condition.

How long does a sleep paralysis episode last?

Episodes of sleep paralysis usually last from a few seconds to two minutes. The sensation of paralysis resolves on its own or when the individual is touched or moved by someone else.

Can sleep paralysis happen every night?

While most people experience sleep paralysis rarely, it can occur frequently in some individuals, especially those with underlying sleep disorders or poor sleep habits. Daily episodes warrant medical evaluation to rule out conditions like narcolepsy.

Can sleep paralysis be treated?

Sleep paralysis can be managed by improving sleep hygiene and treating underlying conditions like narcolepsy or anxiety. In persistent cases, medical professionals may recommend therapy or medication to address sleep or mental health disorders.

References

• https://sleepeducation.org/what-you-never-knew-about-sleep-paralysis/
• https://www.nhs.uk/conditions/sleep-paralysis/
• https://my.clevelandclinic.org/health/diseases/21974-sleep-paralysis
• https://www.sleepfoundation.org/parasomnias/sleep-paralysis
• https://www.ncbi.nlm.nih.gov/books/NBK562322/