What is Sleep Paralysis?
Sleep Paralysis is usually described as a temporary
inability to move during the period that you are trying to
fall asleep or trying to wake up. This usually has no ill
effect on your physical health but can be quite terrifying if
you are not aware of what it is.
People usually have sleep paralysis once or twice in their
lifetime, while others may experience it monthly or on a
regular basis. It can affect persons of all ages, but is most
prevalent in teenagers and young adults.
Bouts of sleep paralysis are usually accompanied by
varying sensations. A common one is the feeling of
someone squeezing you or sitting on your chest. Persons
may even hallucinate or sense a presence. The terrifying
part of these occurrences is the fact that your body does
not respond in the way it would if you were fully awake.
Symptoms of Sleep Paralysis
Sleep paralysis usually has one main overarching
symptom: being completely aware of your surroundings
but being temporarily unable to move or talk.
During an episode of sleep paralysis, you may:
• Find it difficult to take deep breaths, as if your chest is
being crushed or restricted.
• Not be able to move your eyes, hands or react
physically to whatever you may be experiencing.
• Have a sensation that there’s someone or something
in the room with you. Many people feel this presence
wishes to harm them and most cases of sleep paralysis
are mistaken for paranormal activity.
• Feel very frightened.
Episodes may feel as if they are quite lengthy, but in
reality, only last about five to seven minutes. You’ll be
able to move and speak normally afterwards, although it
may take quite a while to fall asleep again.
It is usually not advised to see a general practicioner until
these episodes become increasingly common and start to
affect your ability to sleep in general.
Sleep paralysis may be a symptom of the neurological
disorder “narcolepsy,” which is characterized by
uncontrollable sleepiness throughout the waking day.
Causes of Sleep Paralysis
Sleep paralysis happens when parts of rapid eye
movement (REM) sleep occur while you’re awake.
REM is a stage of sleep when the brain is very active and
dreams often occur. The body is unable to move, apart
from the eyes and muscles used in breathing, possibly to
stop you acting out your dreams and hurting yourself.
This can sometimes occur while you’re awake, due to
varying factors. The most common include:
• Sleep deprivation or insomnia;
• Irregular sleeping patterns – due to jetlag, studying
sessions or work hours;
• Narcolepsy – a long-term condition that causes a
person to suddenly fall asleep at inappropriate times;
• A family history of sleep paralysis;
• Sleeping on your back.
Treatments for Sleep Paralysis
Sleep paralysis often gets better over
time, but improving your sleeping
habits and sleeping environment may
help.
It can help to:
• Be well rested. Most adults need six
to eight hours of good quality sleep
a night. So put down those tablets
and phones before bed and try to be
as relaxed as possible.
• Go to bed at roughly the same time
each night and get up at the same
time each morning.
• Create a sleeping environment that’s
comfortable, quiet, dark and not too
hot or cold. Darker environments
can signal the brain to release
melatonin, which is the body’s way of getting you fast
asleep.
• Avoid eating big meals, smoking, or drinking alcohol
or caffeine shortly before going to bed.
• Get regular exercise, but give yourself some time after
exercising before you try to sleep.
• Some studies suggest that trying varying sleeping
positions may help reduce the likelihood of sleep
paralysis occurring. Most advise avoiding sleeping on
your back.
While episodes of sleep paralysis may be frightening,
there are ways in which it can be handled and effectively
avoided. If regular habitual practice does not change the
way you fall asleep or your experience, a doctor may
wish to administer medicine to help you deal with sleep
paralysis.
Making an effort to have good sleeping habits can have
such a profound effect on our quality of life. A good
night’s rest allows the brain to rest and recharge, a
necessary task to keep our bodies healthy. Identify a bad
sleeping habit or bedtime habit you may have and strive
to change it. Remember, it only takes one!
