Recently, I overheard a woman share how she woke up one morning, unable to move her body even though her eyes were open. She thought it was a spiritual attack — a belief many people in this part of the world hold. However, not everything we experience has a spiritual cause. That brief moment of being awake yet unable to move is actually a medical condition called sleep paralysis.
Studies show that sleep paralysis is quite common, affecting about 7.6% of the world’s population, with women slightly more affected than men.
So, here is what you should know about sleep paralysis and what to do if it happens to you.
What is sleep paralysis?
Sleep paralysis is a type of parasomnia, a category of sleep disorders that involves unusual behaviours or experiences during sleep.
Normally, while you’re asleep, your body relaxes and your muscles are temporarily paralysed. This is your body’s way of preventing you from injuring yourself or acting out your dreams.
Sleep paralysis happens when you become conscious while your body is still in this paralysed state. In that moment, you may be awake but unable to move or speak. It can occur just as you’re falling asleep or as you are waking up.
An episode often lasts only a few seconds to a couple of minutes. Although it can feel frightening and cause emotional distress, it is not physically dangerous.
What causes sleep paralysis?
Sleep paralysis happens when something disrupts your body’s natural transition between sleep and wakefulness.
It is closely linked to the Rapid Eye Movement (REM) stage of sleep, which is when most dreaming occurs. During REM sleep, your brain is active, but your muscles are temporarily paralysed to stop you from physically acting out your dreams.
If you become aware while your body is still in this REM stage, you will be conscious before your muscles regain movement, leading to temporary paralysis.
Several factors can increase the likelihood of experiencing sleep paralysis, according to studies. These include:
· Poor sleep schedule or irregular sleeping patterns
· Lack of sleep or extreme tiredness
· Sleeping on your back
· Stress and anxiety
· Other sleep disorders, like narcolepsy
· Genetic predispositions
What are the symptoms of sleep paralysis?
The main symptom is the temporary inability to move or speak when falling asleep or waking up. However, during these episodes, people may also experience:
· Inability to speak
· Hallucinations (visual, auditory, or sensory)
· A feeling of pressure on the chest
· Sensation of difficulty breathing
· Sweating
· Headaches and muscle pains
What to do during an episode of sleep paralysis
When sleep paralysis happens, it can feel terrifying, but remember, it is temporary and will pass on its own within seconds or minutes.
There are a few things you can try to help break out of it faster:
- Focus on moving a small part of your body: Try wiggling your fingers, toes, or facial muscles. Small movements can help your body “wake up.”
- Control your breathing: Take slow, steady breaths instead of panicking. This helps you stay calm and signals your body to relax.
- Try to move your eyes: Looking around or blinking repeatedly may help your body transition out of paralysis.
- Remind yourself what it is: Knowing that you are experiencing a harmless sleep phenomenon can reduce fear and help the episode end more quickly.
How can sleep paralysis be treated?
There is no specific medication for sleep paralysis. Treatment focuses on addressing the underlying causes.
In most cases, improving sleep habits and reducing stress can significantly reduce episodes. Effective approaches include:
- Maintain a regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
- Improve your sleep environment: Ensure your room is quiet, dark, and comfortable to promote deep, uninterrupted rest.
- Avoid sleeping on your back: Research shows that sleeping on your back increases the chances of experiencing sleep paralysis.
- Manage stress and anxiety: Practice relaxation techniques such as meditation, yoga, or deep breathing before bed.
- Seek professional help: If episodes are frequent or cause severe distress, consult a doctor or sleep specialist.
They may recommend therapy, medication for an underlying condition, or a sleep study.
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