If you’ve ever experienced the sensation of being unable to move your body, even though you want to, either just before falling asleep or as you wake up, you have encountered what’s known as sleep paralysis. Although it only lasts for a short period, individuals often report feelings of anxiety to terror during an episode. For some, it may even lead to apprehension about going to sleep.
Pillow describes how people throughout history have tried to understand this phenomenon, often attributing it to spirits, witches, or demons holding the sleeper down or sitting on their chest. In modern times, some individuals have even blamed their nocturnal hallucinations on aliens.
However, while those experiencing sleep paralysis might feel at the moment as if they are in danger, it cannot actually kill you. The explanation for sleep paralysis is much simpler and more innocuous than supernatural or extraterrestrial beings.
What causes sleep paralysis
While scientists don’t fully understand what causes sleep paralysis, it occurs when you are transitioning into or out of rapid eye movement (REM) sleep, the phase of sleep when dreaming occurs. During this phase, your brain safeguards you by sending signals to your body to prevent you from moving around and acting out your dreams. Sleep paralysis is simply you becoming aware of this fact while not being fully awake.
According to Health, several factors can increase your likelihood of experiencing sleep paralysis. It is often associated with poor sleep quality, particularly chronic sleep deprivation. It is more common among shift workers and individuals with insomnia, obstructive sleep apnea, or narcolepsy. Mental health conditions such as PTSD, anxiety, and bipolar disorder also raise the risk. Other contributing factors include substance use, certain medications (like antidepressants and ADHD drugs), and sleeping on your back. Genetics may play a role, and episodes often begin during adolescence. Sleep paralysis is more frequently reported among people of Asian or African descent. Irregular sleep schedules, caffeine, alcohol, and jet lag can also heighten the likelihood of episodes.
What you can do about sleep paralysis
To help prevent sleep paralysis, Harvard Medical School suggests focusing on improving your sleep hygiene and managing underlying health conditions. Aim for seven to nine hours of sleep each night and maintain a consistent sleep schedule, even on weekends. Create a calm, comfortable sleep environment — keep the room cool, dark, and quiet, and use bedding that supports your body. Avoid screens, caffeine after 2 p.m., nicotine, and alcohol in the evening, as these can all disrupt your sleep cycle. Relax before bed with calming activities like reading or taking a warm bath. If you typically sleep on your back, consider changing positions, as back sleeping is linked to sleep paralysis. Reducing stress, especially at bedtime, can also make a big difference. If you have a sleep or mental health disorder like narcolepsy, anxiety, or bipolar disorder, working with a healthcare provider to manage it may reduce or eliminate sleep paralysis episodes.
While an episode of sleep paralysis will end on its own, it is safe if someone happens to wake you by touching you or talking to you. However, since you are unable to move during the episode, you won’t be able to provide them with any indication that you would like them to try.
