Causes of sleep paralysis
Sleep paralysis is the distortion or fragmentation of the rapid eye movement (REM) sleep cycle. That is, it occurs when portions of rapid eye movement (REM) sleep happen while you are awake.
REM is a sleeping phase when the brain is highly active and often there are dreams. Besides the eyes and muscles used in breathing, the body remains paralyzed and unable to move, probably to prevent you from performing your dreams and hurting yourself.
Sleep paralysis can be a frightening experience, but understanding what’s behind it can make it feel less stressful.
Although there is no known cause of why REM sleep can sometimes occur while you’re awake, so far, it has been associated with:
- Inadequate sleep – that is, depriving yourself of sleep (insomnia) or not having enough.
- Irregular sleeping patterns and schedules – for example, because of Jet lag or shift work.
- A family history of sleep paralysis
- Sleeping on your back
- Narcolepsy – a long-term condition that causes a person to suddenly fall asleep at inappropriate times according to Telangana Journal of Psychiatry
- Mental health conditions like anxiety and PTSD.
Addressing these underlying factors can help reduce the frequency and severity of sleep paralysis episodes.
Note: Sleep paralysis does not take into consideration the current health status of an individual. It’s an occasional event that can occur in anyone even in people that are perceived healthy. To read more about sleep linked conditions, check out Less Sleep Linked to Increased Diabetes Risk in Women
Symptoms to watch out for
The main symptom of sleep paralysis is being completely conscious of your surroundings but temporarily being unable to move or talk. Oftentimes, this happens when you’re waking up, but can occur when you are falling asleep.
During an episode of this sleep disorder you may:
- find it difficult to take deep breaths, as if your chest is being crushed or restricted
- be unable to move your body when falling asleep or on waking. This can last for seconds or several minutes
- have a sensation that there’s someone or something in the room with you (hallucination) – leading to intense fear in many people
- not be able to speak during the episode
- consciously remain awake.
- Sweat more often
- have headaches, muscle pains, and paranoia
When should you see a doctor?
- It is advisable to speak to a doctor if you experience sleep paralysis regularly, as it could be a symptom of another sleep disorder like narcolepsy.
- You should also see a doctor if your sleep paralysis episodes are causing significant anxiety or making it difficult for you to fall asleep. A doctor can help identify any underlying issues and suggest ways to improve your sleep.
If your sleep paralysis is accompanied by excessive daytime sleepiness, sudden muscle weakness, or vivid hallucinations, this may indicate narcolepsy, a chronic sleep disorder. A doctor can perform tests to diagnose narcolepsy and recommend appropriate treatment.
In summary, occasional sleep paralysis is a common and harmless experience for many people. But regular or distressing episodes warrant a conversation with a medical professional to rule out any underlying sleep disorders. With proper management, the disruptive effects of sleep paralysis can be minimized.
Treatment for sleep paralysis
There is no specific treatment for this sleep condition, but you can take certain steps to have better sleep.
Steps to take:
- Make sure you are getting enough sleep each night – 6 to 8 hours of quality sleep is perfect.
- Even on weekends and holidays, stick to the same bedtime and wake-up times.
- Make sure your sleeping quarters are tidy, peaceful, dark, and not too hot or cold.
- Avoid eating a large quantity of food, smoking, or drinking alcohol or caffeine shortly before going to bed.
- Avoid napping after 3.00 p.m. and for longer than 90 minutes – set alarm to this effect.
- Exercise regularly, but not within 4 hours of your bedtime.
- Manage any depression or anxiety disorder.
- Avoid sleeping on your back, which has been linked to the condition. And talk with your doctor if you are experiencing any underlying mood issues that could contribute to your situation.
- Getting good daylight exposure during waking hours.
- Indulge in a daily ritual that is calm such as reading or listening to relaxing music.
- Ensure to leave phones and other devices outside the bedroom.
Don’t Miss: How to Get Better Sleep When You Have Bipolar Disorder
