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Sleep paralysis: the scariest seconds you can experience - It's good to pinpoint the source of your symptoms, as addressing them can help you avoid future episodes.

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What is sleep paralysis? -

While falling asleep or waking up, your brain sends signals that relax muscles in your arms and legs. The result, known as muscle atonia, helps you remain still during rapid eye movement (REM) sleep. With sleep paralysis, you regain awareness but can’t move.

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What does sleep paralysis feel like? -

During a sleep paralysis episode, you're aware of your surroundings but can't move or speak. However, you can still move your eyes and breathe. Many people also hear or see things that aren’t there, meaning they experience hallucinations. This make episodes even more frightening.

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When does sleep paralysis usually occur? -

Sleep paralysis that occurs while you're falling asleep is called hypnagogic or predormital sleep paralysis. If it happens as you're waking up, it's called hypnopompic or postdormital sleep paralysis.

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How long do sleep paralysis episodes last? -

Episodes last anywhere between a few seconds and a few minutes.

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Who gets sleep paralysis? -

While rare or isolated sleep paralysis can occur in people of all ages, it's more frequent during adolescence and with people in their twenties and thirties.

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It can depend on your lifestyle -

Sleep paralysis is more common during sleep deprivation in association with a changing sleep schedule, which may happen with a college student or a shift worker, for example. Recurrent sleep paralysis is a symptom of narcolepsy, a disorder of unstable sleep-wake boundaries.

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Why does sleep paralysis happen? -

Normally during REM sleeping stage, you’re likely to have dreams. The brain prevents muscles in your limbs from moving to protect yourself from acting dreams out and hurting yourself. Sleep paralysis occurs when you regain awareness going into or coming out of REM.

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Narcolepsy and sleep paralysis -

Because narcolepsy is characterized by unstable wakefulness and unstable sleep, people with this condition have frequent night awakenings that can be associated with sleep paralysis.

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Are there specific causes? -

Sleep paralysis has many causes, including narcolepsy, shift work, sleep deprivation, and obstructive sleep apnea.

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What are the symptoms of sleep paralysis? -

Common symptoms include paralysis in your limbs, inability to speak, hallucinations, sense of suffocation, fear, and tightening around your throat.

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When should I see a healthcare provider? -

Even one sleep paralysis episode can be unsettling. If you're feeling anxious about going to sleep, discuss it with your healthcare provider.

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How is sleep paralysis diagnosed? -

Healthcare providers confirm or rule out sleep paralysis after an evaluation. They may ask you a number of questions.

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Diagnosis: symptoms - Healthcare providers will ask how often you experience sleep paralysis, what it feels like, and when it started.

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Diagnosis: sleep -

They will also need to know how many hours you sleep at night and whether you feel tired during the day.

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Diagnosis: medical history -

It's also important for them to know if you're taking medication, smoke, drink alcohol, or use illegal drugs.

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Diagnosis: mental health and family history -

Doctors need to also know about any mental health conditions, such as anxiety, post-traumatic stress, or depression. They'll also ask you if there's a family history of sleep paralysis.

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Tests to confirm diagnosis -

Your healthcare provider may recommend testing if they suspect a sleep disorder.

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Overnight sleep study (polysomnogram) -

This test monitors your breathing, heartbeat, and brain activity while sleeping. Healthcare providers may even observe an episode of sleep paralysis or detect issues like sleep apnea.

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Multiple sleep latency test (MSLT) -

This test measures how quickly you fall asleep and what kind of sleep you experience during a nap. It also helps uncover issues such as narcolepsy.

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Is it possible to prevent future episodes? -

It may also come and go, or you may experience only one episode in your lifetime. You're more likely to have an episode during periods of high stress when you’re experiencing sleep deprivation. If you often have sleep deprivation, talk to a medical professional.

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How to take care of yourself after a sleep paralysis episode -

It’s natural to feel tired, emotional, and scared after recovering from sleep paralysis. It's a frightening experience, so make sure to get extra rest if needed. You can also talk to a loved one for comfort, or see your healthcare provider.

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How can I stop sleep paralysis? -

There are no proven therapies that can stop a sleep paralysis episode, but most people who experience it routinely report that it helps to focus on making small body movements, such as moving one finger, then another.

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Possible help -

It may also help to consolidate your sleep by trying to prevent sleep deprivation. It's also a good idea to avoid the use of alcohol and recreational drugs.

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How to prevent future episodes -

There isn't much you can do to prevent sleep paralysis from happening. But there are steps you can take to lower your risk.

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Helpful steps -

One of the best ways to avoid sleep paralysis is to improve the quality of your sleep, which can be done in a number of ways.

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Sleep schedule -

Having a set sleep schedule with specific times for going to bed and waking up is important. It will help to improve your sleep.

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Set the mood - A proper sleeping environment is crucial. So make sure to create a comfortable sleep environment that's dark and quiet.

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Relax -

A great way to ease into a good night's sleep is to relax before bedtime. You can do this by taking a bath, reading, or listening to soothing music.

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Put away your devices -

Numerous studies have established a link between using devices with screens before bed and increases in sleep latency, Therefore, make sure to put away phones, tablets, and computers 30 minutes before bedtime.

Sources: (Cleveland Clinic) (NHS)

See also: What happens to your body when you don't sleep enough

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