What Is Sleep Paralysis?

Ever experienced a terrifying sensation when you wake up in the middle of the night, completely aware of your surroundings, yet unable to move? As seconds pass, you become more and more terrified, until you either go back to sleep or begin to move again. Or perhaps you wake up and sense a presence in the room, something that is attempting to harm or threaten you, overwhelming you with panic before drifting back to sleep.

These situations, called sleep paralysis and sleep hallucinations (sometimes known as “sleep devils”) can be quite frightening. Aside from the fright, they’re quite harmless. They’re simply the product of a restless night’s sleep.

What Is Sleep Paralysis?

The sensation of being awake but unable to move is known as sleep paralysis. It occurs when a person transitions from one stage of alertness to the next. In this situation, one may be unable to move or speak for a few seconds to many minutes throughout these transitions. Some people may also feel a sense of suffocating or pressure. Other sleep disorders, such as narcolepsy, a sleep condition caused by a problem with the brain’s sleep regulation can cause sleep paralysis.

In most cases, sleep paralysis happens at one of two periods. It’s called hypnagogic or predormital sleep paralysis if it happens as you’re falling asleep and called hypnopompic or postdormital sleep paralysis if it strikes when you’re waking up.

Hypnagogic experiences, which include visual, auditory, and sensory hallucinations, are frequently associated with episodes. These occur during the transition from sleep to wakefulness and are classified into one of three categories:

• Intruder: Sounds of doorknobs opening, shuffling footsteps, a shadow figure, or a sense of a dangerous presence in the room are all signs of an intruder.
• Incubus: Feelings of being suffocated, strangled, or sexually abused by a malicious being, with difficulties breathing. The person believes they are on the verge of passing away.
• Vestibular motor: A sensation of spinning, falling, floating, flying, hovering over one’s body, or another form of out-of-body experience.

Sleep paralysis affects ranging from 1.7 percent to 40% of people, however, not everyone has the demon experience. That’s because not everyone has sleep paralysis and hypnagogic or hypnopompic hallucinations at the same time.

Causes of Sleep Paralysis

Your body switches between REM (rapid eye movement) and NREM (non-rapid eye movement) during sleep. A 90-minute cycle of REM and NREM sleep is typical in which NREM sleep comes initially, accounting for up to 75% of your total sleep time. Your body tends to relax and repair itself while you sleep in NREM. Your sleep changes to REM at the end of NREM. Your eyes move swiftly, and you have dreams, yet the rest of your body is still comfortable. During REM sleep, your muscles are “deactivated.” You may discover that you are unable to move or speak if you become conscious before the REM cycle has ended.

Sleep paralysis can affect up to four out of every ten persons. This common ailment is generally first detected in adolescence. It is, however, available to men and women of all ages. It’s possible that sleep paralysis runs in families. Other factors that may play a role in sleep paralysis are:

• Sleep deprivation
• Changing sleep schedule
• Sleeping on your back
• Other sleep issues, such as narcolepsy or leg cramps at night
• Certain drugs, such as those for ADHD
• Abuse of drugs and alcohol
• Stress or bipolar disorder are examples of mental illnesses that can contribute

Symptoms of Sleep Paralysis

• When falling asleep or waking up, you won’t be able to move your body for a few seconds or minutes.
• Being aware of your surroundings
• Inability to communicate during the episode
• Getting frightening hallucinations and emotions
• A sensation of pressure in the chest
• Having trouble breathing
• Sensation as if death is on the horizon
• Sweating
• Being bothered by headaches, muscle pains, and paranoia

How to Diagnose Sleep Paralysis

Sleep paralysis isn’t usually considered a medical diagnosis, but if your symptoms are bothering you, you should consult a doctor.

Medical attention may be beneficial in the following situations:

• Regular sleep paralysis
• There is apprehension about sleeping or difficulties falling asleep
• During the day, you fall asleep unexpectedly or feel unusually drowsy

How to Treat Sleep Paralysis

Knowing that sleep demons don’t exist and that sleep paralysis episodes usually last less than a minute, even though it feels like an eternity, can help relieve some of your anxiety about them.

Here are some more suggestions to assist you to lower your chances of having one of these episodes:

Adopt a Healthy Sleep Schedule

Go to bed and wake up at the same time each day, and obtain at least 6 to 8 hours of sleep each night.

Improve your Night Routine

You can do this by avoiding going to bed on an empty stomach and avoiding caffeine and alcohol consumption close to bedtime. Additionally, doing something soothing before bed will assist you in getting a good night’s sleep.

Don’t Sleep on your Back

Sleep paralysis is more likely to occur when you sleep on your back since you’re more likely to be awoken by snoring or sleep apnea, so choose a comfortable posture. If you have a habit of sleeping on your back despite falling asleep in another position, placing a pillow on either side of your bed can help you avoid rolling over completely.

Discuss any Medications you’re Taking with your Doctor

Vivid dreams, nightmares, and sleep paralysis are all side effects of various drugs that can cause sleep problems. If your episodes began or worsened after starting a new prescription, or you suspect your medicine is to blame, speak with your doctor.

Exercise on a Regular Basis

Regular exercise might help you sleep better and reduce tension and anxiety. Just make sure you don’t work out too close to bedtime.

Use Relaxing Methods

Deep breathing, meditation, and yoga are just a few relaxation practices that can help you unwind before bed to keep stress and insomnia at bay.

Treat any Underlying Condition

Stress, anxiety disorders, and other mental health issues can all contribute to sleep paralysis episodes. Preventing these outbursts can be as simple as treating the underlying issue.

Keep your Cool

Night sweats are one of the leading causes of sleep loss and sleep disruptions, and they’re completely preventable. In everything from mattress foams to pillows and sheets, materials originating from natural sources such as latex and bamboo, are significantly more breathable than their synthetic counterparts. Cooling gel infusions in mattress foam layers are common, and some cooling technologies are so advanced that they can detect your body temperature and modify your sleeping surface to keep you cool as needed

Now that you Know…

Sleep paralysis is a fully normal occurrence, and it’s not a disease at all! Anyone can experience sleep paralysis. In fact, according to multiple studies, most people have at least one incident in their lives that they are unaware of. The experience is always incredibly personal and unique to each individual. That being said, there’s no need to be concerned about nighttime monsters or alien kidnappers. If you suffer from sleep paralysis on a regular basis, you can take efforts to control it at home. Begin by ensuring that you receive enough sleep. Make every effort to reduce stress in your life, especially before bedtime. If you sleep on your back, experiment with different sleeping positions. Also, if sleep paralysis is preventing you from getting a good night’s sleep on a regular basis, consult your doctor.