Sleep paralysis is considered part of the REM sleep phase, which can cause the sleeper to experience temporary paralysis. Studies✓ have estimated that 7.6% of the general population will experience sleep paralysis at least once in their lifetime. The rate increases amongst students at 28.3% and 31.9% amongst psychiatric patients.
In this article, we will explore the definition of sleep paralysis, as well as the possible causes and prevention techniques. It’s worth noting that if you have any serious concerns, we recommend speaking with a medical professional.
Sleep Paralysis Explained
Sleep paralysis✓ typically occurs during the REM cycle, when you are awakening or falling asleep. As you fall asleep, the mind and body should start relaxing; however, sleep paralysis can occur when you retain consciousness as you fall asleep. This can also happen while awakening, as you gain awareness that your REM cycle is ending.
While experiencing sleep paralysis, you are often consciously unable to speak, move or open your eyes. You may also feel like someone is pressing down on you or that someone else is in the room. These sensations generally last for up to several minutes and can often be a frightening and anxious experience.
Despite this, sleep paralysis is usually harmless, and most people will only get it once or twice during their lifetime. Typically, those who experience sleep paralysis will first get it as a teenager or young adult, but it can also appear in later years for some.
Did you know?
Rapid eye movement (REM) sleep is a normal part of the sleep cycle and typically occurs within 90 minutes of falling asleep. During this time, your eyes tend to move rapidly, and you may experience dreams and an increased heart rate. Sleep paralysis also often occurs during the REM cycle, as you fall asleep or wake up.
Causes Of Sleep Paralysis
Experiencing sleep paralysis at least once during your lifetime is relatively common, and there is often no exact cause. However, there has been some factors and mental health conditions which may be linked to sleep paralysis.
- Insomnia: There has been a lot of research✓ to indicate that insomnia✓ can be linked to sleep paralysis. Connections such as increased consciousness, difficulty falling asleep and daytime sleepiness have all been found in symptoms related to both insomnia and sleep paralysis.
- Narcolepsy: Narcolepsy is a sleep disorder that causes extreme daytime drowsiness and sudden attacks of sleep. It is estimated that sleep paralysis can affect 25%-50% of those suffering from narcolepsy, as they tend to enter REM sleep much more rapidly.
- General Anxiety Disorder: It is believed that anxiety can also be a cause of sleep paralysis, possibly due to increased stress. A study✓ involving 61 individuals found that there was a near 20% rate of isolated sleep paralysis in those with anxiety disorders.
- PTSD: Research✓ has shown that approximately 70% of those suffering from PTSD are also likely to experience sleep disorders, including sleep paralysis. This could be due to heightened states of hypervigilance and paranoia which can cause sleep disruptions.
- Bipolar: Those who suffer from bipolar may also experience sleep paralysis during a manic episode, as these highs can prevent or disrupt sleep. Research✓ has found that 69%-99% of patients suffering from a manic episode had a reduced need to sleep.
Myth Vs Truth
There are several myths surrounding sleep paralysis, often propelled by fear, superstitions or supernatural beliefs. Below are some common myths versus the reality of sleep paralysis.
| Myth | Truth |
|---|---|
| ✗ Sleep paralysis is dangerous. | ✓ Although sleep paralysis can be frightening, it is generally harmless and typically only lasts for up to a few minutes. |
| ✗ All those who experience sleep paralysis also have a mental illness. | ✓ While mental illnesses such as anxiety, bipolar and PTSD have been linked to sleep paralysis, it can also occur for people who don’t have any mental health issues. |
| ✗ Sleep paralysis has also been named ´The Old Hag Syndrome´due to the appearance of an old woman. | ✓ Whilst it’s true that you may experience hallucinations during sleep paralysis, the term ‘old hag’ most likely comes from the common feeling of another presence in the room or someone pushing down on your chest. Moreover, it plays on the fear factor often associated with sleep paralysis. |
Important to note:
If you have regular episodes of sleep paralysis, you may be experiencing parasomnia. This sleep disorder can cause sleep terrors, paralysis, sleepwalking, and nightmares.
How To Avoid Sleep Paralysis
As sleep paralysis often only occurs once or twice in a person’s lifetime and is usually harmless, it may not be necessary to take preventative measures. However, if the condition persists, there are some steps you can take to avoid experiencing sleep paralysis. As always, it’s worth seeking professional help if you have any serious concerns.
- Stress Management: As sleep paralysis has been linked to stress and anxiety, stress reduction may be an effective way to reduce the symptoms and frequency of sleep paralysis. There are various ways to decrease stress, such as yoga, meditation and breathing exercises.
- Sleep Schedule: Sleep deprivation and insomnia have both been connected to sleep paralysis. For this reason, maintaining a regular sleep schedule and getting between 7 - 9 hours of sleep could help to reduce sleep disturbances.
- Mental Health Care: Sleep paralysis has been associated with various mental health issues, such as anxiety and PTSD. If you are suffering from sleep paralysis due to a mental illness, it’s worth speaking with a medical health professional who may suggest therapy or medication.
- Exercise: Maintaining a healthy lifestyle and good physical health may reduce the likelihood of experiencing sleep paralysis. Exercising regularly can help to decrease stress which can contribute to sleep disturbances. However, avoid exercising before for up 4 hours before bed as they can make you more alert.
- Back Sleeping: It is believed that back sleepers are more likely to experience sleep paralysis than alternative sleeping positions. If you’re a regular back sleeper, try placing a firm pillow or wedge pillow behind your back whilst in the side sleeping position to avoid turning over during the night.
Frequently Asked Questions
What is sleep paralysis?
Sleep paralysis is a generally harmless experience that occurs during the REM sleep phase, often while falling asleep or awakening. It can cause temporary paralysis, as well as the feeling someone else is in the room or pushing down on your body.
What is a sleep paralysis demon?
During an episode of sleep paralysis, it can feel like there is a presence in the room or that someone is pressing down on your body. Due to these experiences, people have created theories about demons or old women. However, these stories are usually based on fear and are either unfounded or harmless hallucinations.
What is sleep paralysis like?
Sleep paralysis is often harmless and typically only occurs once or twice in a lifetime. Despite this, it can often be a frightening sensation as most people experience temporary paralysis, in which they cannot talk, move or speak.
In addition, it can feel like someone is pushing down on your chest, or that there is a presence in the room. All these symptoms occur when you are awake and conscious, and they can last for up to a few minutes.