Sleep paralysis is a condition when a person is awake while yet having a paralyzed state of sleep, it occurs just as a person is falling asleep or waking up and is the result of the body and mind being out of sync. It is not a serious medical problem to experience temporary paralysis. Future bouts can be prevented by identifying the cause of your symptoms and treating them.
In the period between waking and sleep, sleep paralysis happens. People may have hypnopompic or hypnagogic hallucinations, which can be sensory, aural, or visual, during episodes. These are hallucinations that happen when someone is waking up or dozing off, respectively. Episodes of sleep paralysis can linger for a short seconds or several minutes.
Although sleep paralysis is rarely life-threatening, it can nevertheless be distressing. Narcolepsy and other sleep problems, such as insomnia, may coexist with it. It frequently gets started in adolescence and can become common in your 20s and 30s. 7.6% of individuals in the world are impacted by it in some way. A parasomnia is the term for the disorder, which is an undesirable event connected to sleep.
Causes of Sleep Paralysis
The body’s entry or exit from rapid eye movement (REM) sleep is not coordinated with the brain when there is sleep paralysis. While the body is still in a paralyzed sleep state, the person’s consciousness is awake.
REM (rapid eye movement) and NREM (non-rapid eye movement) cycles occur in the body. The majority of sleep is spent in NREM, which lasts about 90 minutes every REM-NREM cycle. The body calms down during NREM. Although the body is relaxed during REM, the eyes move swiftly, this is the moment of dreams. The parts of the brain that perceive threats are also too sensitive and in a heightened condition.
Some conditions that could raise the likelihood of sleep paralysis are as follows:
- Narcolepsy
- Inconsistent sleep habits brought on by factors like jet lag or shift work
- A history of sleep paralysis in the family
Sleep paralysis may be a sign of various illnesses, such as:
- Depression
- Obstructive sleep apnea
- Hypertension
- Anxiety disorders
- Migraine
Symptoms and signs
The inability to move the body when falling asleep or waking up is the main symptom of sleep paralysis. However, individuals may also have additional symptoms during these episodes, such as:
- Your limbs are paralyzed.
- Hallucinations.
- Fear.
- Panic.
- Helplessness.
- Being unable to speak.
- Feeling of being choked
- Throat area becomes more constricted.
- Sleepiness throughout the day, which may indicate narcolepsy.
Prevention Tips for sleep Paralysis
Although there is no specific treatment for sleep paralysis, its risk can be decreased by practicing excellent sleep hygiene, managing stress, and keeping a regular sleep schedule. Among the methods for enhancing good sleep hygiene are:
- Getting 6 to 8 hours of sleep per night
- Having a regular bedtime and wake-up time
- Engaging in daily exercise but not right before bed.
- Avoiding heavy evening meals and eating within two hours of bedtime,
- Limiting evening light exposure,
- Using nightlights for bathroom trips at night,
- Keeping a cool, dark bedroom
- Abstaining from evening alcohol and caffeine products,
- Obtaining adequate daylight exposure while awake
Medications and Therapy
A doctor may suggest pharmacological therapies or psychotherapy to treat sleep paralysis brought on by narcolepsy or other sleep disorders in order to control these diseases. They are also in the best position to recommend medication after diagnosis.
Doctors might be able to reassure and educate patients whose sleep paralysis is stressing them out.
In addition to addressing underlying problems including insomnia and bad sleeping habits, cognitive behavioral therapy may assist individuals in developing coping methods for sleep paralysis situations.
Takeaway
It’s rare to experience sleep paralysis. However, following an episode, many people experience fear. You might have felt so out of the norm that you aren’t sure anyone will believe what happened.
Don’t let these emotions prevent you from receiving the help and care you require. To reduce your risk of further episodes, a healthcare professional can identify the causes, prescribe medications, or propose self-care measures.