Sleep paralysis symptoms and causes

What is Sleep Paralysis?

Sleep paralysis is a condition in which one maintains consciousness but is unable to move. It arises when the person is frequently between the stages of sleep and wakefulness.
During such transition periods, a person may be unable to speak or express for a few minutes to hours. In some people, it causes a feeling of choking, often accompanied by narcolepsy (a situation where the brain cannot maintain a sleep cycle).

It is not life-threatening but is accompanied by hallucinations and a sense of fear. They occur in a person just after waking up in the morning or when trying to fall asleep.
Some people even experience haunting and horrifying incidents while going through sleep paralysis.
During a paralysis attack, people often feel that they are aware and awake, but they cannot react to any stimuli around them because their limbs are frozen. They may even cry out for help to get their limbs in motion.
You are fortunate enough that you have never experienced such a demon sleep in your lifetime, as sleep paralysis is at times a terrible experience for a few. So now let us look into the several causes of it, its symptoms, and ways to avoid them.

What Causes Sleep Paralysis?

Children to adults, young or old, anyone at any age can experience sleep paralysis symptoms.
However, people with the following complications are more prone to develop sleeping disorders-

• Depression
• Anxiety
• Bipolar disorder
• Mania
• Insomnia
• Narcolepsy

Several pieces of research have been conducted by scientists to determine the reasons for sleep paralysis; however, it is noted that the usual causes include-

• Anyone who is experiencing prior sleeping pattern problems
• People who follow unhealthy sleeping habits

Sleep paralysis symptoms can happen to anyone without any prior warning.
Sleep paralysis, which occurs while we are trying to fall asleep, is called hypnagogic or predormital sleep paralysis, while the one associated with waking up is called hypnopompic or postdormital sleep paralysis.

What are the Symptoms of Sleep Paralysis?

After understanding the wide range of causes of sleep paralysis, let us now examine the symptoms, which will help us gain a better understanding of this disorder.
As we have already discussed, the primary symptoms are associated with the inability to move limbs. A person may also experience the following-

• It causes a feeling of being pushed by someone
• Experiencing fear while sleeping
• Hallucinations right before or after sleep
• Feeling the presence of someone around you
• Pain in muscles
• Excessive sweating
• It causes breathing problems
• Headache
• The feeling of paranormal activities

Typically, these episodes of sleep paralysis last for about 2-4 minutes and are terminated as soon as you have been touched or moved by any other person.

Diagnosis of Sleep Paralysis

There is no specific medical test for diagnosing the causes of sleep paralysis; instead, the doctor will try to gather information from the patient experiencing sleep complications.
The patient must notify the doctor about their sleeping pattern and medical history, and the doctor documents the patient’s experience during sleep, then monitors the patient’s condition.

Is There Treatment for Sleep Paralysis?

However, there is no treatment for sleep paralysis, but the only thing we must ensure is to maintain a healthy sleeping pattern.
The major reasons are basically due to lack of sleep, so we must ensure to follow a proper sleeping and waking schedule to nourish our sleeping cycle.
Ensure not to consume caffeine, alcohol, or heavy meals before going to bed as these meals may interfere with the sleeping pattern of the body.
Generally, medical emergencies for sleep disorders treatment is not required as these symptoms resolve themselves in minutes. However, if the problem persists make sure to visit a doctor and grab the medications prescribed by him. Generally, antidepressant drugs are prescribed to regulate the sleep cycle.
Also ensure to keep your mental health fit, as a healthy mind paves way for sound sleep.

Ways to Prevent Sleep Paralysis

Episodes or frequency of sleep paralysis can be retarded by ascertaining following lifestyle changes such as,

• Take proper rest
• Practice meditation
• Avoid sleeping on your back
• Avoid stress
• Exercise regularly
• Take counselling if necessary
• Practice yoga
• Avoid medications that affect the body’s sleeping pattern

10 Tips for Healthier Sleep

Strategies to help improve sleep quality include:

1. Try to get good light exposure when waking up in the morning
2. During the daytime avoid taking naps for longer than 90 minutes
3. Avoid drinking coffee as they are rich in caffeine products
4. Avoid alcohol consumption
5. Do not use electronic gadgets just before going to sleep
6. Regularly practising meditation, especially during the daytime ,also avoids doing meditation just before going to bed.
7. Avoid sleeping with lights or television turned on, besides you
8. Have a proper schedule of sleeping and waking up and also try to avoid sleeping on your back.
9. Ensure a comfortable sleeping environment during your bedtime
10. Evade consuming heavy meals at dinner, and make a habit to consume light meals as they also improve digestion during the night.

When to See a Doctor?

Normally sleep paralysis causes resolve on its own in a few minutes but if the symptoms persist longer and cause uneasiness then we must not wait to see a doctor.

A doctor’s help is required when-

• People experience difficulty falling asleep
• Face anxiety while trying to sleep
• Experience being sleepy throughout the day
• The person falls asleep suddenly at any time of the day

Falling asleep suddenly during the daytime is a disorder, namely Narcolepsy, which is a brain disorder that makes the person fall asleep and lose consciousness at any time of the day.

Conclusion

Sleep paralysis is a temporary inability to move or speak when falling asleep or waking up. While it is not dangerous, it can be terrifying. Understanding the causes, like stress, sleep deprivation, and sleep disorders, can help reduce its frequency. With good sleep hygiene, mental health support, and medical guidance when necessary, sleep paralysis can be effectively managed.

Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.

References

• Farooq, M., & Anjum, F. (2020). Sleep Paralysis. PubMed; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK562322/
• John Fakoya, A., Olunu, E., Kimo, R., Onigbinde, E., Akpanobong, M.-A., Enang, I., Osanakpo, M., Monday, I., & Otohinoyi, D. (2018). Sleep paralysis, a medical condition with a diverse cultural interpretation. International Journal of Applied and Basic Medical Research, 8(3), 137. https://doi.org/10.4103/ijabmr.ijabmr_19_18
• Vijay Bhalerao, Shashank Gotarkar, Deepak Vishwakarma, & Sushim Kanchan. (2024). Recent Insights Into Sleep Paralysis: Mechanisms and Management. Cureus. https://doi.org/10.7759/cureus.65413