Sleep paralysis can be an extremely terrifying experience, but it is actually a fairly common problem that anyone can face, and it especially affects people struggling with other sleep disorders such as narcolepsy (a disorder that prevents the brain from regulating a proper sleep-wake cycle). Researchers believe about 20% of people will experience an episode of sleep paralysis in their lifetime.
What is sleep paralysis?
An episode of sleep paralysis is characterized by being unable to move (atonia) or producing sounds while asleep, and often involves hallucinations. Some of these can include auditory hallucinations, visual hallucinations, and even tactile hallucinations (such as the feelings of suffocation or pressure against the body). Many people who have experienced an episode of sleep paralysis report seeing "demons" or "spirits", or feeling an evil or dangerous presence in the room. Vestibular-motor hallucinations can also occur, which can feel like flying or an out-of-body experience.
About 90% of the time, sleep paralysis usually induces fear amongst most individuals who experience it. Only a very small portion of people report having joyful hallucinations.
There are two types of sleep paralysis:
Isolated Sleep Paralysis
Recurrent Sleep Paralysis
Isolated sleep paralysis is when sleep paralysis occurs without the individual being diagnosed with narcolepsy. Recurrent sleep paralysis is when an individual has many episodes of sleep paralysis over time, and may be a cause of narcolepsy.
Although there still needs to be more research conducted on this topic, sleep paralysis is thought to be the cause of a disrupted REM (rapid-eye movement) sleep cycle. During REM sleep, which occurs about 90 minutes after falling asleep, the eyes move quickly side to side and the body becomes paralyzed. This paralysis occurs to prevent an individual from acting out their dreams, which occur during REM sleep stage. Brain waves, breathing, and blood pressure are close to the levels of being fully awake during this stage, which may cause wakefulness to creep in if there was a disruption, researchers believe. This would mean that even though the individual is aware of their surroundings and feels awake, the effects of REM sleep such as paralysis and vivid dreams could still persist. This is what researchers believe causes sleep paralysis.
Mental health disorders and sleep disorders could be other factors that play a role in the frequency of sleep paralysis episodes. People with narcolepsy, obstructive sleep apnea (OSA) disorder, and insomnia have a higher chance of experiencing more sleep paralysis episodes more frequently. People with post-traumatic stress disorder (PTSD) and other anxiety disorders could also be more likely to experience sleep paralysis. Although there has been little evidence that genetics plays a role in experiencing sleep paralysis, it has been found that if an individual's family has experience with sleep paralysis, they may be more likely to experience it as well. Also, people who daydream or disassociate frequently are more likely to experience sleep paralysis.
Can sleep paralysis be prevented?
Unfortunately, there aren't many effective ways to prevent sleep paralysis, however, improving your sleep schedule can help. Making sure you go to bed and wake up at the same time every single day, having a comfortable sleeping area, and reducing distractions and substance use before going to bed can help you feel more relaxed. Cognitive behavioral therapy (CBT) can also be used to help, specifically for insomnia and mental health disorders that, as mentioned before, can be factors of risk for sleep paralysis. There are medications out there to help suppress REM sleep, however these have side effects, and you should consult a doctor before taking any medication. Sleep paralysis can be a scary and alarming experience; talking about it with friends or family can also help.
Although it may seem frightening, often, sleep paralysis by itself usually isn't a condition that is in need of immediate treatment. If you are worried about your sleep paralysis episodes or are wondering if you have an underlying disorder, the best choice is to consult a doctor.
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