From the beginning of time, people have had that mysterious and terrifying experience where you wake up in the middle of the night unable to move so much as your pinkie. Sleep paralysis is a temporary loss of muscle function while you are sleeping. Some people believe it has something to do with evil entities pinning you do, others, scientists in particular have different ideas. Here are the common causes of sleep paralysis and how to handle it should it happen to you.
Types of sleep paralysis
Sleep paralysis most commonly occurs at one of two times:
- While you are falling asleep. This is referred to as hypnagogic or predormital sleep paralysis
- Just as you are waking up. This is referred to as hypnopompic or postdormital sleep paralysis
Symptoms of sleep paralysis
The most common symptom of sleep paralysis is the inability to move or speak. Other people also report:
- Feeling as if something is pushing you down
- Feeling like someone or something is in the room
- Feeling panic, fear, and helplessness
- Hallucinations during, right before, or after sleep
Other likely symptoms include:
- Difficulty breathing or sense of suffocation
- Tightening around your throat
- Feeling as if you’re going to die
- Sweating
- Muscle aches
- Headaches
- Paranoia
Causes of sleep paralysis
Sleep paralysis is a fairly common condition with most people experiencing it for the first time between 14-17 years old. Some causes and risk factors for experiencing sleep paralysis include:
- Lack of sleep
- Constantly changing sleep schedule
- Mental conditions like stress, bipolar, depression, anxiety disorders, and PTSD
- Sleeping on your back
- Sleep conditions like narcolepsy or night-time leg cramps
- Use of certain medications like those for managing ADHD
- Substance abuse
Treatment and management
Sleep paralysis is scary but it’s not life-threatening. It’s not something you should worry about medically, still, everyone wants to reduce their likelihood of experiencing it. Here are some things to keep in mind to reduce your likelihood of having an episode:
- Try not to fall asleep on your back because studies link episodes with sleeping on your back
- Try and maintain a regular sleep schedule with specific times for going to bed and waking up
- Avoid waking up during the night because that increases the likelihood, so maybe cut drinks at night
- Create a comfortable sleep environment that’s dark and quiet
- Relax before bed by taking a bath, reading, or listening to soothing music
- Limit your use of stimulants like tobacco and alcohol
- Address any sleep disorders and mental health concerns
- Persisting in the attempt to move your extremities, such as your fingers and toes helps disrupt the experience once it’s underway
Scary as it is during the episode, remind yourself that it will pass. It usually lasts anywhere from a few seconds to two minutes. Once it does, it’s normal to feel emotional and scared. Don’t judge yourself for that. Be gentle with yourself. There are no proven therapies or cures, but if your episodes are frequent and they worry you, consider speaking to a doctor or therapist. There are always ways to decrease your chances of having episodes.
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