If you’ve experienced sleep paralysis, you’ll probably agree that it’s a terrifying experience – one that can leave you afraid to go to sleep. Sleep paralysis affects up to 40% of the general population with carrying frequency. It can happen once or twice in a lifetime, a couple of times a year, or several times a week.
While scary, the more positive news is that sleep paralysis is generally harmless. However, it can be difficult to believe this while it’s happening.
So what exactly is sleep paralysis? What causes it? And how can we take steps to manage it?
What is sleep paralysis?
Sleep paralysis happens when you’re falling asleep or waking up. It’s a temporary loss of muscle control that prevents you from moving or speaking. It can also involve hallucinations or a feeling of suffocation. These feelings can last up to several minutes – though, because frightening, it may feel longer.
What’s interesting about sleep paralysis is that it blurs the boundaries between sleep and wakefulness. Essentially, you’re caught between two sleep states. You’re partially awake while your body is still in rapid eye movement (REM) sleep (the sleep stage where dreams occur).
Why can’t we move during sleep paralysis?
During sleep, our brain sends signals that relax the muscles in our arms and legs, helping us remain still. This is to protect us from acting out our dreams and potentially hurting ourselves and, usually, we aren’t aware of it.
However, because we’re partially awake during sleep paralysis, we become conscious of being unable to move. While this can be scary in itself, it’s often accompanied by frightening hallucinations (more on this next).
What does sleep paralysis feel like?
During sleep paralysis, you might feel unsure whether you’re awake or dreaming. You’ll typically feel aware of your body and its position, but unable to move your muscles. Some people also experience a feeling of weight on their chest and/or choking and suffocating.
In many cases, people become aware of a dangerous presence (sometimes referred to as a ‘sleep paralysis demon’) in the room, too. This may be a dark figure you can see or something you can hear or feel near you.
Because of the inability to move – and, sometimes, feeling unable to breathe – sleep paralysis can create a strong sense of vulnerability and panic. You may be aware of what’s happening but unable to stop it. Once awake, you may also question whether the experience was a dream and feel worried about going back to sleep.
Interestingly, sleep paralysis has been suggested as an explanation for paranormal phenomena, such as demonic assault.
Is sleep paralysis dangerous?
According to the NHS, sleep paralysis is harmless. However, it’s worth noting that it can affect mental health, as people can develop fear around going to sleep and may feel incredibly tired during the day.
What causes sleep paralysis?
Sleep paralysis can affect anyone, though it’s common to first experience it during the teenage years. Some people may experience it once, a few times a year, or several times a week.
While it’s still unclear exactly what causes it, the NHS says it does have links with…
- Disrupted sleep patterns
- Insomnia
- Narcolepsy – a chronic sleep disorder that causes sudden “sleep attacks” throughout the day
- Post-traumatic stress disorder (PTSD)
- Generalised anxiety disorder (GAD)
- Panic disorder
- A family history of sleep paralysis
Research shows that sleeping on your back can also increase the likelihood of sleep paralysis. For example, in this study, the supine position was 3-4 times more common during sleep paralysis than when normally falling asleep.
8 tips for coping with sleep paralysis
1. Sleep on your side
As we’ve just said, sleeping on your back could be more likely to trigger a sleep paralysis event so you might like to try sleeping on your side. Plus, there are plenty of other benefits of side sleeping, such as a reduced risk of snoring and sleep apnoea.
For tips on side sleeping, check out this article on Which side is best and how to do it from the Sleep Foundation.
2. Stay calm
It’s normal to panic during an episode of sleep paralysis – especially if you feel pressure on your chest or are struggling to breathe. But, general advice from health experts is that taking deep breaths and reminding yourself that it will pass can help you feel calmer until you wake up.
3. Move a small body part
In the same breath, experts suggest that focusing on moving a small area of your body, as your fingers or toes, can help to bring you out of sleep and regain full consciousness.
4. Try to keep a regular sleep routine
Because sleep paralysis is strongly linked to factors like sleep deprivation and irregular sleep patterns, it can help to make sure you’re doing all you can to boost the quality of your sleep.
This usually means sleeping and waking at the same time each day, keeping your room cool and comfortable, and avoiding stimulants like caffeine, exercise, and blue light too close to bedtime.
You might also benefit from listening to relaxing soundscapes as you drift off to sleep, such as ocean sounds or rain. These can help to drown out any potential distractions to your sleep and create a soothing environment. There are plenty of sounds to choose from on YouTube, such as these rainstorm sounds posted by Calm.
For help improving your overall sleep quality, check out our articles: 10 foods and drinks to help you sleep better and how to create the perfect environment for sleep.
5. Reduce stress in your life
Research has identified stress as a potential risk factor for sleep paralysis – so finding ways to relax (especially before bed) can help.
As well as things like getting regular exercise and steering clear of habits like drinking and smoking, you could try practices like mindfulness and deep breathing techniques. Our articles, 7 tips for coping with stress and anxiety and 3 breathing exercises for anxiety and stress relief, have more on this.
6. Keep a sleep diary
Journaling is great for offloading things on your mind before bed but it can also help understand what might be causing your sleep paralysis. Consider journaling after any incidents of sleep paralysis.
For example, note whether you had coffee closer to bedtime, watched something unpleasant on TV, slept badly the night before, or had a particularly stressful day or week. Over time, you may notice patterns of behaviour that lead to sleep paralysis.
7. See your GP
If you’re feeling very anxious or scared to go to sleep or sleep paralysis is leaving you tired all the time, it’s worth making an appointment with your GP. They may be able to treat any underlying health conditions, like PTSD or insomnia, that could be triggering sleep paralysis.
Your GP may also be able to refer you to a sleep specialist if this doesn’t solve the problem.
Sleep paralysis is sometimes treated with low-dose antidepressants or cognitive behavioural therapy (CBT).
Note: Certain medications and substances that affect sleep (i.e. alcohol and certain antidepressants) can also trigger sleep paralysis. If you’re taking medication that you think could be causing sleep paralysis, it’s worth discussing this with your GP. Your GP can also offer you support with cutting down or stopping drinking.
8. Talk to those around you
Sleep paralysis is a frightening experience and sharing your experiences with friends or family can reduce anxiety. Plus, if someone close to you has experienced it, knowing this could help you feel less alone.
Remember – up to 40% of people experience sleep paralysis at some time in their lives.
Final thoughts…
Though generally harmless, sleep paralysis can be a terrifying experience that can leave you scared to go to sleep. While for some, it may happen once or twice in a lifetime, for others it can be a much more frequent occurrence.
The important thing to remember is that, if sleep paralysis is affecting your sleep and your life, there are things you can do to reduce the likelihood of it happening. And, if you’re really struggling, it’s important to make an appointment with your GP.
Are you familiar with sleep paralysis? What do you find helpful in managing it? We’d be interested to hear from you in the comments below.