Ever woke up unable to move or speak? Discover what causes sleep paralysis during REM cycles, risk factors, and tips to manage episodes
There you are, drifting off to sleep, cocooned in warmth and that happy state of relaxation when suddenly… it feels like your body has gone numb. You can’t move, your arms and legs feel like they’ve been gripped in a boa constrictor’s grasp and you’re terrified.
Quick Read:
- What is it? A temporary inability to move or speak while falling asleep or waking up, happening when your mind regains consciousness before your REM cycle ends.
- Sleep deprivation, high stress, and anxiety, sleeping on your back, irregular schedules, and certain underlying sleep disorders can trigger sleep paralysis.
- Focus on deep breathing and small movements (like wiggling fingers) during an episode. Long-term, prioritse seven hours of quality sleep, sleep on your side, and cut back on caffeine and alcohol before bed.
What is sleep paralysis?
This is a fairly intricate condition where your body is in the middle of falling asleep yet is still awake. This paralysis can last anywhere from a few seconds to what may feel like endless minutes.
Why does it happen? Our sleep process involves a period called Rapid Eye Movement (REM). This sounds like what it is – quick movements of the eyes plus what may feel like incredibly vivid and imaginative dreams. REM is also a period when we experience increased brain activity and it’s an important part of the sleep process.
Sleep paralysis strikes when the normal transitions in and out of REM (Rapid Eye Movement) sleep are disrupted. This triggers you to wake up while your body remains in a state of paralysis.
Interestingly, during REM sleep, your body slips naturally into a temporary paralysis anyway. This is what stops us from acting out some of our more active dreams. But with sleep paralysis, we become conscious before the REM cycle ends. The mind “wakes up”, but the body is still immobilised. Unfortunately, there isn’t one specific cause of sleep paralysis, but there are a few factors that could contribute to the condition.
What causes sleep paralysis?
- Not getting enough sleep or having irregular sleep patterns can increase your risk of experiencing sleep paralysis.
- High levels of stress or anxiety may interfere with your sleep cycles, triggering more frequent paralysis episodes.
- Some research suggests that sleeping on your back brings on a higher likelihood of sleep paralysis. This could be because it ups the chances of experiencing shallow breathing during sleep.
- Conditions like narcolepsy or sleep apnoea can also be triggers for sleep paralysis.
- There may be a genetic predisposition, as sleep paralysis tends to run in families.
What can I do about sleep paralysis?
There isn’t a specific cure or failsafe treatment for sleep paralysis, but you can proactively manage the episodes as best as possible.
- The best thing you can do is try and stay as calm as possible. Remember that it’s temporary and will pass.
- Focus on your breathing, and attempt to wiggle your fingers or toes; this small movement might help break the paralysis.
- Some people find that fixating on a positive thought or repeating a comforting mantra can also help ease the fear.
- Make sure you’re getting at least seven hours of quality sleep each night. A sleep schedule is non-negotiable – that means going to bed and waking up at the same time every day, even on weekends.
- Change sleep positions to sleep on your side instead of your back. This easy change in position may help reduce the likelihood of episodes.
- It may sound obvious but it bears repeating – no caffeine, alcohol or nicotine in the hours leading up to bedtime. These substances can wreak havoc on your sleep cycle.
If you’re experiencing frequent episodes more than usual, speak to your doctor to assess if there are other issues at play or any possible medication or treatments that could help.
Frequently Asked Questions
- Is sleep paralysis dangerous? No, sleep paralysis is not physically harmful. Although the experience can be deeply terrifying and feel like it lasts forever, episodes typically resolve on their own within a few seconds to a few minutes, leaving no lasting physical damage.
- Why does sleeping on your back cause sleep paralysis? Research suggests that sleeping on your back increases the likelihood of shallow breathing or minor blockages in the airway during sleep. This mild physiological stress can trigger micro-awakenings that disrupt your REM cycle, making you more susceptible to sleep paralysis.
- When should I see a doctor about sleep paralysis? Occasional episodes are common and usually harmless. However, if your sleep paralysis happens frequently, causes severe anxiety about going to sleep, or leaves you chronically exhausted during the day, you should consult a healthcare professional to rule out underlying sleep disorders like narcolepsy or sleep apnoea.
Images: Unsplash
