Sleep Paralysis Defined
Sleep paralysis is a parasomnia, the medical term for unusual behavior that happens during sleep. When you are experiencing sleep paralysis, you are temporarily unable to speak or move your body even though you feel like you’re awake, a condition called atonia.
While you are sleeping, your body goes into REM atonia, which prevents you from acting out what you dream. Sleep paralysis occurs when you remain in atonia after waking. Usually, this happens when you wake up or just after you fall asleep. But it can also happen when you wake up in the middle of the night.
While it can happen to anyone at any age, it’s common for sleep paralysis to occur for the first time in teenagers. You could have one episode of sleep paralysis and never have another one, or it could happen multiple times. Sleep specialists generally categorize sleep paralysis in two ways:
- Isolated sleep paralysis: When episodes of paralysis are not caused by an underlying medical condition, such as narcolepsy, they fall into this category. When this type of event happens more than once, it is called recurrent isolated sleep paralysis.
- Recurrent sleep paralysis: The paralysis happens multiple times and is linked to another medical condition.
A paralysis episode can last anywhere from a few seconds to several minutes. Usually, the episode will end on its own, but someone touching you or speaking to you can also bring it to a halt. Sometimes, you can pull yourself out of sleep paralysis by making a concentrated effort to move your body.
Sleep Demons
Sometimes, sleep paralysis is accompanied by imaginary images, called hypnagogic hallucinations, that occur while falling asleep, or hypnopompic hallucinations that happen upon waking. Researchers believe this is a result of being in a mixed state of consciousness. In other words, you are technically awake but still experiencing the atonia and vivid dreams of being in REM sleep.
Hallucinations during sleep paralysis are sometimes called sleep demons. For some people, the images they see take the form of a presence in the room, such as a demon or alien. These visions can be so vivid that people feel as if they are being held down and suffocated.
What Causes Sleep Paralysis?
Researchers don’t know exactly what triggers this phenomenon. But some studies have found that people with certain risk factors may be more susceptible to it. These include:
- Certain medications
- Leg cramps while sleeping
- Mental health conditions such as anxiety disorders, bipolar disorder and post-traumatic stress disorder (PTSD)
- Obstructive sleep apnea
- Poor sleep schedules, which lead to not getting enough sleep on a regular basis
What Should I Do if I Experience Sleep Paralysis?
In most cases, having episodes of sleep paralysis is not a cause for concern, as it isn’t a sign of a serious problem. Usually, it doesn’t happen often enough for sleep to be seriously affected. Because some experts believe that being sleep-deprived can raise your chances of sleep paralysis, it’s a good idea to practice good sleep habits:
- Avoid alcohol and caffeine late in the day.
- Don’t use any electronic devices for at least 30 minutes before you go to bed.
- Go to bed and get up at the same time every day.
- Make sure you have a comfortable mattress and pillow.
- Set up a relaxing routine before bedtime, such as taking a bath or reading.
For some, frequent episodes of sleep paralysis might be a signal of an underlying sleep disorder, such as:
- Narcolepsy, a condition that prevents the brain from properly controlling sleep cycles. This can cause you to feel very sleepy throughout the day and even fall asleep in the middle of activities.
- Obstructive sleep apnea, which causes you to stop breathing frequently while sleeping.
If you are concerned about sleep paralysis and the quality of sleep you’re getting, talk to your doctor. He or she might recommend that you see a sleep specialist to determine if a sleep disorder is contributing to these issues.
More to Read
- Expert Tips on How to Sleep Better
- Healthy Sleep Habits Mean a Happy Child
- Always Tired? You Could Have Sleep Apnea.
- 5 Easy Ways to Get a Better Night’s Sleep
