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. turns out that you have the power to break its grasp. Empower yourself by understanding what causes it and employing proven coping strategies.
What does sleep paralysis look like?
Sleep paralysis is the sensation of being semi-conscious during sleep yet unable to move or speak.
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?
Seeing, hearing, or feeling strange things: The line between reality and dream blurs during sleep paralysis, leading to vivid hallucinations. Some people report seeing menacing shadows, hearing odd noises, or even feeling like an eerie presence is in the room.
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.
What is sleep paralysis? 10 facts every sleeper should know
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. The science behind sleep paralysis
During the REM (Rapid Eye Movement) stage of sleep, our muscles are essentially paralyzed to prevent us from acting out our dreams. Scientists believe that sleep paralysis happens when you wake up during REM sleep, and for a short period, you’re conscious but unable to move.
3. There are two types of sleep paralysis
Hypnagogic Sleep Paralysis: Occurs just as you're falling asleep. This is when your body decides to sleep before your brain has got the message.
Hypnopompic Sleep Paralysis: The reverse scenario. Upon waking, your brain is alert, but your body is still in sleep mode.
4. You might get creepy hallucinations and physical sensations
Those trapped in this paralysis often experience vivid and sometimes terrifying auditory or visual hallucinations. You might see things like shadowy figures lurking in your room. Sounds like a horror film, but it’s your brain's vivid imagination in action.
You might feel a weight pressing down on your chest, have difficulty breathing, or even feel like you're choking. It's unsettling, but it's your body's physical response to what's happening in your brain.
5. Sleep paralysis has some known potential triggers
Though the cause of sleep paralysis isn't always clear, several culprits could be at play. Stress, burning the midnight oil, a chaotic sleep schedule, or even certain mental health conditions can increase the likelihood.
6. There’s a typical age of onset for sleep paralysis and but the frequency varies
Adolescence isn't just about growth spurts and teenage angst. Sleep paralysis often kicks off during these formative years.
The frequency can differ for everyone. Some may experience sleep paralysis several times a week, while for others, it may be just a few times a year or even less.
7. You're not alone
Sleep paralysis affects nearly 8% of the population, making it a surprisingly common experience. Certain groups, notably students and psychiatric patients, face higher rates of 28% and 31.9%, respectively.
8. Sleep paralysis isn’t always recurrent
Many people might go through sleep paralysis just once or twice in their lifetime, and that's it. For others, it can be a recurring experience.
9. Knowledge is your best defense against sleep paralysis
The more you understand sleep paralysis, the less daunting it becomes. Awareness can significantly diminish the fear surrounding it.
10. Sleep paralysis can feel scary, but it's harmless
Although it can feel harrowing, sleep paralysis in itself isn't dangerous. It's a natural phenomenon that doesn't cause any physical harm.
We know these experiences sound downright scary, but recognizing the signs of sleep paralysis can make these episodes less intimidating.
What causes sleep paralysis?
So what exactly causes your body to enter this twilight zone between sleep and wakefulness? Science points to a few key culprits:
1. Sleep cycle disruptions
An inconsistent sleep schedule confuses your biological clock. Common Triggers: Irregular sleep patterns, jet lag, sleep deprivation.
2. Underlying health conditions
Certain medical conditions and mental health disorders can increase the likelihood of experiencing sleep paralysis. This includes narcolepsy, anxiety disorders, obstructive sleep apnea and post-traumatic stress disorder (PTSD).
3. Medications and substances
Some medications and substances that affect sleep can trigger sleep paralysis. Certain antidepressants, alcohol, and recreational drugs are known to impact it.
4. Genetics
There appears to be a genetic component, as sleep paralysis often runs in families. If it's a common occurrence in your family, consulting with a healthcare provider might be wise.
5. Other random factors
Sleeping on your back can exacerbate sleep paralysis compared to sleeping on the side. High stress and anxiety are strongly correlated with sleep paralysis. The constriction of muscles in response to stress can lead to atonia during REM sleep.
These factors often interplay, and it might be a combination that kicks off your sleep paralysis. By recognizing your personal triggers, you can start to reduce their impact through lifestyle changes.
8 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 eight 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.
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Images: Getty
