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Sleep paralysis can be scary, especially if it occurs for the first time. You may wake up and realize that you cannot move or speak, even though you are aware of what is happening around you.
Sleep paralysis It occurs when your body and mind are briefly out of sync. During rapid eye movement (REM) sleep, your brain relaxes your muscles so they don’t act out your dreams. In sleep paralysis, your muscles continue to relax a little longer than they should, even after you wake up. As a result, you become conscious but unable to move for a short time. Seizures usually last only seconds or a few minutes, and often end on their own.
Some people also experience vivid dreams or hallucinations during sleep paralysis. This can include seeing people, hearing things that are not there, or feeling pressure on the chest. While these symptoms can be severe, isolated sleep paralysis is not serious and does not mean something is seriously wrong.
Common triggers and risk factors
Sleep paralysis can affect people of all ages, but some habits and circumstances can make it more likely. Common triggers and Risk factors Includes:
- Not getting enough sleep
- Go to bed and wake up at different times every day
- Increased stress or anxiety
- Sleep on your back
- Working night shifts or irregular work schedules
- Drink alcohol near bedtime
- Some medications used to treat anxiety
- Other sleep disorders, e.g Narcolepsy
Sleep deprivation and irregular sleep schedules are among the most common triggers. When you don’t get enough sleep, your body may enter REM sleep more quickly or deeply, which can increase the chance of sleep paralysis.
Is sleeping position important?
Yes, sleeping position can make a difference for some people.
Sleep paralysis often occurs when sleeping on your back. This position, also called supine sleeping, is associated with an increased risk of seizures. While experts are still studying why this happens, sleeping on your side may help reduce the number of times sleep paralysis occurs.
If you tend to lie on your back at night, placing a pillow behind you or using body pillows can help you stay on your side.
How is sleep paralysis managed?
For most people, managing sleep paralysis starts with improvement Sleeping habits Reducing known triggers. Helpful strategies include:
- Maintain a regular sleep schedule. Try to go to bed and wake up at the same time every day, even on weekends.
- Get enough sleep. Adults should aim to sleep for at least seven hours each night.
- Avoid alcohol, especially near bedtime. Alcohol can disrupt REM sleep and may increase the chance of sleep paralysis episodes.
- Reduce stress. Relaxation techniques such as deep breathing or gentle stretching before bed may help.
- Change sleeping position. Side sleeping rather than back sleeping may reduce the frequency of the episode.
- Treating sleep problems or other health conditions. Treating insomnia, anxiety, or sleep apnea can help reduce attacks and ensure better sleep quality.
If sleep paralysis occurs frequently or causes significant distress, your doctor may recommend additional treatment options. In some cases, Cognitive behavioral therapy It can help improve sleep quality and reduce sleep disturbances that may lead to sleep paralysis. There are no medications recommended for isolated sleep paralysis.
Key takeaways: Maintaining regular, consistent sleep schedules and avoiding common triggers are the most effective first steps to managing sleep paralysis.
When to talk to the doctor
You should talk to your doctor if sleep paralysis occurs frequently, you feel tired, or it occurs with excessive daytime sleepiness. A health care professional can help you determine if another sleep disorder or medical condition is involved and guide you in next steps.
Medical review by Dionne Morgan, MBBS, FCCP
