Sleep paralysis: what it is, why it happens, and how to cope
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Sleep paralysis can be a disturbing experience. Get more familiar with the phenomenon by learning the types, causes, and how to stop episodes of sleep paralysis.
Have you ever had the feeling that you’re awake but you’re unable to move or make a sound? As if some invisible force is pinning you down? You might try desperately to move your arms or sit up in bed, but your muscles feel paralyzed. Strange shadows or a looming figure might appear in the room and you may feel panicked.
If this scenario sounds familiar, you've likely experienced sleep paralysis. This frightening phenomenon leaves you conscious but temporarily paralyzed during the transitional phase between wakefulness and sleep.
As troubling as sleep paralysis can be, there are ways to manage episodes in the moment. It turns out that you have the power to break its grasp. Empower yourself by understanding what causes it and employing proven coping strategies.
What is sleep paralysis?
Sleep paralysis is a temporary state where you're conscious but unable to move or speak, usually as you're falling asleep or waking up. It happens during the transition in and out of REM sleep, the stage when your muscles are naturally switched off so you don't act out your dreams. Scientists believe an episode occurs when you become aware before that muscle switch flips back on, so your mind is awake while your body is still held in place.
Episodes are brief and harmless, though they can feel intensely real and frightening while they're happening.
What does sleep paralysis feel like?
Some of the typical signs of sleep paralysis are:
You feel frozen: The defining sign of sleep paralysis is feeling awake but completely unable to move. Spooky, right?
Feeling out of breath or choked: You know that sensation of weight on your chest? That's another common experience. It can sometimes even cause difficulty in breathing.
Acute awareness: Though unable to interact with your surroundings during an episode of sleep paralysis, you might be hyper-aware of them. It's a strange sensation of being both trapped and alert.
A whole lot of dread: Fear, anxiety, panic - these are all emotional reactions you might have during sleep paralysis, especially if you're unsure about what's happening. As a result, your heart may race, you may sweat or experience other physical signs of fear.
A lot of people also see or sense things that feel startlingly real during an episode. If that's happened to you, read more about sleep demons (and what those visions actually are).
5 sleep paralysis facts every sleeper should know
Sleep paralysis feels far less frightening once you understand what's actually happening. These five facts cover the basics, whether you've had a single episode or they're a regular occurrence.
1. Episodes of sleep paralysis are usually short-lived
Though episodes of sleep paralysis can feel scary, and like they last for eons, most last only a few seconds. In some cases, they can stretch out for several minutes, but episodes of sleep paralysis do tend to come to an end quite quickly.
2. There are two types of sleep paralysis
Hypnagogic sleep paralysis happens as you're falling asleep, when your body drifts off before your brain gets the message.
Hypnopompic sleep paralysis is the reverse. You wake up alert, but your body is still in sleep mode.
3. You might get hallucinations
Many people experience vivid, sometimes terrifying sights and sounds during an episode, like shadowy figures in the room. It can feel like a horror film, but it's your brain's imagination running while you're caught between sleep and waking. Learn more about sleep demon hallucinations and why they feel so real.
4. You're far from alone
Sleep paralysis affects nearly 8% of people, which makes it surprisingly common. Some groups see much higher rates, including students at 28% and psychiatric patients at 31.9%.
5. It often begins in adolescence, and frequency varies
Sleep paralysis tends to start during the teenage years. After that, how often it shows up differs from person to person. Some have episodes several times a week, others just a few times a year, once or twice in a lifetime, or never again.
What causes sleep paralysis?
So what exactly causes your body to enter this twilight zone between sleep and wakefulness? Science points to a handful of culprits, and they tend to overlap rather than act alone.
1. Sleep deprivation and an irregular schedule: When you don't get enough sleep, or your sleep and wake times keep shifting, your body struggles to move through its normal cycles smoothly. That raises the odds of waking up mid-REM, which is when sleep paralysis tends to strike. Shift work, jet lag, and inconsistent bedtimes are all common triggers.
2. Stress, anxiety, and trauma: High stress keeps your sleep restless and shallow, so you're more likely to surface during REM. Anxiety and past trauma can have the same effect. People living with PTSD, in particular, often have more disrupted sleep and more vivid, disturbing dreams, which can show up alongside a paralysis episode.
3. Sleeping on your back: Episodes appear to happen more often when you sleep on your back than on your side. One likely reason is that the airway is easier to partially block in that position, which leads to the kind of restlessness that disturbs sleep.
4. Medications and substances: Alcohol, caffeine, and recreational drugs can all make it harder for your brain to transition between sleep stages, and some antidepressants do the same. Any of these can leave you more likely to wake during REM.
5. Underlying sleep disorders and health conditions: Certain conditions raise the risk, especially narcolepsy, which is closely linked to sleep paralysis. Obstructive sleep apnea and some anxiety disorders are also associated with it.
6. Genetics: Sleep paralysis often runs in families, so there seems to be a genetic component. If it's common among your relatives and happens to you frequently, it's worth talking to a healthcare provider.
These factors tend to interplay, and it's often a combination that sets off an episode. Once you recognize your own triggers, you can start to reduce their impact with a few changes to your routine.
7 ways to cope with sleep paralysis
There is no one way to ‘prevent’ an episode of sleep paralysis, but a multifaceted approach, mainly based on improving the quality of your sleep, can help you cope. Here are seven practical techniques to try:
1. Regulate sleep patterns
Sticking to a consistent sleep schedule helps align the body's internal clock and can minimize episodes.
💙 Relaxing soundscapes like this White Noise Ocean Surf can help you fall asleep and stay asleep by reducing disruptive sounds.
2. Create a sleep-friendly environment
Ensure a comfortable, dark, and quiet bedroom to promote healthy sleep. Cooler rooms promote better sleep, so if you find you’re hot in the night, lower the temperature in your sleeping space.
3. Reduce stress levels
Techniques such as deep breathing exercises or progressive muscle relaxation can ease the mind before bedtime.
💙 Try this Peaceful Sleep meditation to help you reduce stress before you drift off.
4. Practice good sleep hygiene
Avoid caffeine, electronic devices, and heavy meals close to bedtime. This can help reduce your chances of having an episode of sleep paralysis.
5. Talk to friends, family, or therapists
Sharing experiences can reduce anxiety. Sometimes just having a chat with a buddy can help, but if you find consistent episodes of sleep anxiety are causing on-going emotional stress, it might be helpful to chat with a therapist.
6. Consult a healthcare provider
If sleep paralysis frequently impacts daily life, seeking professional advice is wise. Treating associated medical and mental health conditions can reduce or even eliminate sleep paralysis.
7. Mindfulness and meditation techniques
Practicing mindfulness and meditation can create a calming bedtime routine, reducing the likelihood of sleep disturbances.
💙 Try this Gratitude Body Scan for Sleep guided meditation.
How to stop sleep paralysis in the moment
If you find yourself in the clutches of sleep paralysis, don't panic. Here are some tips to help you regain control:
Try moving just your fingers or toes: Focus on wiggling a small body part, which can disrupt the immobilization.
Practice deep breathing: Slow, controlled breaths lower stress levels and promote relaxation.
Shift your gaze: Attempt looking side-to-side or down towards your feet to disrupt eye muscle paralysis.
Distract yourself: Listen closely to ambient sounds around you or visualize a soothing scene.
Reassure yourself: Remind yourself the paralysis is temporary and you're really okay.
Try to make a noise: Focus on letting out a grunt or cry, which can override the paralysis.
Attempt imagery techniques: Picture yourself moving and performing actions, like getting out of bed.
Seek social support: Having someone nearby or describing your experience to trusted friends can help.
While challenging at the time, staying calm and employing these techniques can help override in-the-moment sleep paralysis. You can break the cycle more quickly and minimize anxiety with practice.
Meditation and relaxation for sleep paralysis
In the struggle against sleep paralysis, meditation and relaxation can be powerful allies. Embracing practices like mindfulness, deep breathing, or guided meditation can cultivate a tranquil mind and body.
Calm your mind: Meditation helps reduce the stress and anxiety that might trigger sleep paralysis.
💙 Looking for a guided meditation before bed? Soothing the Body for Rest is one of our go-tos.
Improve your sleep: Regular meditation can enhance overall sleep patterns. The relaxed state makes falling asleep easier and smoother.
💙 Try Connecting with the Night. A bedtime meditation to instill a sense of safety and peace.
Coping tools: Learning breath and body awareness can be valuable during an episode. Remaining calm and controlling your breathing can help override the paralysis.
💙 Try this Bedtime Body Scan meditation to use breath and body awareness to promote relaxation.
Exploring platforms like Calm offers excellent resources to get started with meditation, sleep music, and relaxing audio programs. Make mindfulness your companion on the journey to peaceful slumber.
Sleep paralysis FAQs
What can sleep paralysis be caused by?
The leading causes include irregular sleep patterns, sleep deprivation, stress, some medications, substance abuse, and sleep disorders like narcolepsy. Genetics may also play a role.
How do you break out of sleep paralysis?
Try small movements like wiggling toes or fingers, shifting eyes, taking deep breaths, distracting yourself, or imagining movement. Having someone wake you can help end an episode.
Can sleep paralysis hurt me?
While extremely frightening, most experts say sleep paralysis itself is not physically harmful. But frequent episodes disrupting sleep should be evaluated by a doctor.
Does sleep paralysis wake you up?
Sleep paralysis occurs during the transitional phase between wakefulness and REM sleep. So while it may feel like you're awake, you remain in a dream-like state. Trying to move and wake up fully can end the paralysis.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
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