You wake up, but you can’t move. As if that isn’t frightening enough, you feel pressure on your chest, hear strange sounds, and see things that aren’t there. It may sound like a nightmare, but when it comes to sleep paralysis, this is very much reality. We explain everything about this phenomenon and answer four key questions: What exactly is sleep paralysis? What are the symptoms? Is sleep paralysis dangerous? And can you prevent it?
So, what is sleep paralysis? During sleep paralysis, something goes wrong in the transition between falling asleep and waking up—or the other way around. Have you ever experienced sleep paralysis? Then it may be reassuring to know you’re certainly not alone: about one in four people experience it at some point. It can be quite an unpleasant experience, which is why it’s helpful to understand what sleep paralysis actually is.
To do that, it’s important to first understand your sleep cycle. When you sleep, you move through several sleep stages: the drowsy stage, light sleep, deep sleep, and REM (Rapid Eye Movement) sleep. You go through these stages, in the same order, several times a night. During REM sleep, your brain is just as active as it is during the day. This is also the stage in which you dream. The main difference between REM sleep and being awake is that your body is completely relaxed. Muscle paralysis during this phase is therefore entirely normal.
Now that you know what sleep paralysis is and how it occurs, it’s useful to understand the specific symptoms. These can help you recognize whether you are—or have been—experiencing sleep paralysis:
You are conscious, but unable to move.
You feel pressure on your chest.
You experience hallucinations: seeing or hearing things that aren’t there.
Sleep paralysis can certainly feel like a nightmare, so it’s natural to wonder: is sleep paralysis dangerous? If you experience it only occasionally, there is usually no cause for concern. Because not all muscles are paralyzed, you can still breathe normally, and there is no risk of suffocation. In most cases, sleep paralysis passes on its own within a few minutes. If you experience sleep paralysis more frequently, it may be helpful to follow the tips below.
Although sleep paralysis isn’t dangerous, you’ll probably want to do everything you can to prevent it. So what can you do? The right approach depends largely on the underlying causes. Sleep paralysis has been linked to stress and anxiety, so addressing psychological issues may be advisable in some cases.
In addition, there are several general tips that can help promote a good night’s sleep and reduce the risk of sleep paralysis:
Get enough physical activity during the day.
Avoid caffeine, alcohol, and nicotine, especially before bedtime.
Maintain a consistent sleep routine with fixed bedtimes.
Avoid blue light from your computer, TV, and phone before going to sleep.
Sleep in a quiet, dark, and cool room.
Do you still experience sleep paralysis from time to time? Even in the moment itself, there are things you can try. Slowly attempt to move your fingers or toes, or move your eyes quickly. If you experience sleep paralysis frequently, it’s advisable to consult your general practitioner or explore sleep therapy options.
Sources: Quest, Kempenhaeghe, Gezondheid en Wetenschap
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