Sleep paralysis is a type of rapid eye movement (REM) parasomnia where a person is temporarily unable to move or speak upon falling asleep or waking up. It is often accompanied by frightening hallucinations, which is why it is sometimes referred to as a “waking nightmare.”
What Causes Sleep Paralysis?
Several factors can trigger sleep paralysis, including:
- Sleep deprivation or an irregular sleep schedule
- Sleeping on your back
- High stress levels
- Certain medications
- Sleep disorders such as narcolepsy
How to Prevent Sleep Paralysis
To reduce the risk of sleep paralysis, try these sleep hygiene practices:
✅ Get 6 to 8 hours of sleep each night
✅ Stick to a consistent sleep schedule (same bedtime and wake-up time)
✅ Exercise regularly, but avoid intense workouts 4 hours before bed
✅ Manage stress through relaxation techniques such as meditation or deep breathing
What Happens During Sleep Paralysis?
Sleep paralysis occurs when the body remains in REM sleep while the mind becomes awake. Since REM is the sleep phase where vivid dreams occur, people may experience hallucinations during an episode.
Who Can Experience Sleep Paralysis?
Sleep paralysis can affect anyone, but it often begins between the ages of 14 to 17 years old. Both men and women are equally at risk.
Common Sleep Paralysis Hallucinations
During an episode, individuals may experience:
👀 Seeing shadowy figures or strange entities
👂 Hearing whispers, footsteps, or other eerie sounds
😨 Feeling pressure on the chest, as if someone is sitting on them
😵 A sensation of choking or being unable to breathe
While sleep paralysis can be terrifying, it is generally harmless. Understanding its causes and prevention strategies can help reduce its occurrence and impact.
