Table of ContentsView AllTable of ContentsWhat Is Sleep Paralysis?CausesUnscientific ExplanationsTreatmentPrevention
Table of ContentsView All
View All
Table of Contents
What Is Sleep Paralysis?
Causes
Unscientific Explanations
Treatment
Prevention
Sleep paralysis is a relatively common experience that can occur in people of all ages—about 8% of people will experience it at one point or another, with higher rates for students, people of color, and people with psychiatric conditions.
It occurs when the features of rapid eye movement (REM) sleep intrude into wakefulness, leading to muscles that are unable to move, impaired breathing, and features of vivid dreams like fear andhallucinations. This disconnect between the brain and the body’s muscles can cause terrifying symptoms.
There may be some factors that play into sleep paralysis that are beyond your control, but some self-induced behaviors may potentially trigger an episode of sleep paralysis in the right situation. By learning how certain causes can potentially lead to sleep paralysis, you may be better able to avoid it.
Verywell / Brianna Gilmartin
Sleep paralysisis simply an extension of the dream state (called REM or rapid eye movement sleep), so it is technically harmless. However, it is not something people seek to repeat once they experience it, as it can be unpleasant.
What Are the Causes of Sleep Paralysis?
The causes of sleep paralysis are surprisingly mundane. Consider the two states of consciousness—being asleep and being awake. There is normally a transition period between these states.
During this transition, elements of consciousness—such as an awareness of your environment—may be preserved, while aspects of sleep (such as dreaming) may begin. Typically, this transition is brief and uneventful. However, a prolonged or disrupted transition may predispose you to the unusual experiences of sleep paralysis.
REM Sleep Problems
In particular, sleep paralysis is believed to relate to a problem regulating REM sleep. It is during REM that our body is paralyzed so that we are unable to act dreams out.
This muscle relaxation, called atonia, may sometimes occur while you are awake. As such, you will be unable to move, even if you are conscious. This is one of the common features of sleep paralysis.
Clearly, there are certain triggers of sleep paralysis. It often occurs during periods ofsleep deprivationand stress. Many people experience it when their sleep schedule is disrupted, no matter the reason.
Those with shift work sleep disorder may be at increased risk, according to a 2016 review study. If sleep is attempted during the day, it is more likely for interruptions of sleep to occur.
Psychiatric Disorders
There also appears to be a strong association with psychiatric disorders like anxiety and depression. The use of alcohol or other drugs may also provoke an attack of sleep paralysis. For some people, a family history of sleep paralysis becomes evident, though a genetic cause of the condition is not known.
Sleeping Position
Most people with sleep paralysis report that it occurs when they are sleeping on their backs (a supine sleeping position). However, less frequently, others have reported it occurring when sleeping on their stomachs or sides as well.
Timing
The vast majority of people suggest that sleep paralysis happens while falling asleep (ahypnagogicphenomenon), yet it can also occur when awakening from sleep. It typically occurs at night, but it has also been known to occur during daytime naps.
Other Sleep Disorders
Symptom of narcolepsyinclude sleepiness, hallucinations, andcataplexy(sudden and transient loss of muscle tone). The hallucinations are typically the feeling of starting to dream before you fall asleep or waking up but still feeling like you are in a dream (hypnogogic and hypnopompic hallucinations respectively). Treatment of these conditions may reduce the frequency of sleep paralysis episodes.
How Getting Sunlight in the Morning Can Help You Sleep Better
Sleep paralysis has occurred throughout recorded history, and there are countless examples in literature and art of the phenomenon. In some parts of the world, the condition is called the “old hag.”
Religion
Many people describe the experience in religious terms. Some might blame a ghost, demon, or devil as the cause. The terrifying elements of sleep paralysis are easily ascribed to a malevolent presence. Others suggest it is due to aliens. There is no scientific evidence for such beliefs.
Medical and Mental Problems
Others worry that another medical or mental health problem may be to blame. The list of potential medical maladies that might explain the experience of sleep paralysis is diverse, ranging from seizures to heart attacks to strokes. Some people even think (at least briefly) that they have died.
Still, others worry that they have gone insane and do not discuss it because they are worried about how others might react to their experience. The episode of sleep paralysis is self-limited, without lasting consequences, and so these explanations are proven to be false.
Dreams and Nightmares
Finally, some people worry that sleep paralysis is just a dream or a nightmare. This may actually be the closest to the truth. As described above, sleep paralysis occurs when there is a breakdown between the states of consciousness and sleep, when our dream state intrudes upon our wakefulness.
How Is Sleep Paralysis Treated?
There is no cure for sleep paralysis. For some people, this common disorder may occur only once or it may happen frequently.
Treating the condition involves treating the underlying cause and managing risk factors. The following have been linked to sleep paralysis:
How Is Sleep Paralysis Prevented?
Improving your quality of sleep is one of the best ways to prevent sleep paralysis. Steps you can take include:
Summary
For most people, sleep paralysis occurs rarely, but if it occurs more frequently and you find it particularly bothersome, you may wish to speak to your healthcare provider for a referral to a board-certified sleep medicine healthcare provider. Treatment of narcolepsy or sleep apnea, if present, may be helpful.
Even if your sleep paralysis occurs in isolation, if it has become disruptive to your life, treatment options are available.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sharpless BA, Barber JP.Lifetime prevalence rates of sleep paralysis: A systematic review.Sleep Med Rev.2011;15(5):311-5. doi:10.1016/j.smrv.2011.01.007Sharpless BA.A clinician’s guide to recurrent isolated sleep paralysis.Neuropsychiatr Dis Treat. 2016;12:1761-7. doi:10.2147/NDT.S100307Denis D, French CC, Gregory AM.A systematic review of variables associated with sleep paralysis.Sleep Med Rev.2018;38:141-157. doi:10.1016/j.smrv.2017.05.005MedlinePlus.Sleep paralysis.Harvard Health Publishing.Sleep paralysis: Causes, symptoms, and treatment.NHS.Sleep paralysis.
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Sharpless BA, Barber JP.Lifetime prevalence rates of sleep paralysis: A systematic review.Sleep Med Rev.2011;15(5):311-5. doi:10.1016/j.smrv.2011.01.007Sharpless BA.A clinician’s guide to recurrent isolated sleep paralysis.Neuropsychiatr Dis Treat. 2016;12:1761-7. doi:10.2147/NDT.S100307Denis D, French CC, Gregory AM.A systematic review of variables associated with sleep paralysis.Sleep Med Rev.2018;38:141-157. doi:10.1016/j.smrv.2017.05.005MedlinePlus.Sleep paralysis.Harvard Health Publishing.Sleep paralysis: Causes, symptoms, and treatment.NHS.Sleep paralysis.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Sharpless BA, Barber JP.Lifetime prevalence rates of sleep paralysis: A systematic review.Sleep Med Rev.2011;15(5):311-5. doi:10.1016/j.smrv.2011.01.007Sharpless BA.A clinician’s guide to recurrent isolated sleep paralysis.Neuropsychiatr Dis Treat. 2016;12:1761-7. doi:10.2147/NDT.S100307Denis D, French CC, Gregory AM.A systematic review of variables associated with sleep paralysis.Sleep Med Rev.2018;38:141-157. doi:10.1016/j.smrv.2017.05.005MedlinePlus.Sleep paralysis.Harvard Health Publishing.Sleep paralysis: Causes, symptoms, and treatment.NHS.Sleep paralysis.
Sharpless BA, Barber JP.Lifetime prevalence rates of sleep paralysis: A systematic review.Sleep Med Rev.2011;15(5):311-5. doi:10.1016/j.smrv.2011.01.007
Sharpless BA.A clinician’s guide to recurrent isolated sleep paralysis.Neuropsychiatr Dis Treat. 2016;12:1761-7. doi:10.2147/NDT.S100307
Denis D, French CC, Gregory AM.A systematic review of variables associated with sleep paralysis.Sleep Med Rev.2018;38:141-157. doi:10.1016/j.smrv.2017.05.005
MedlinePlus.Sleep paralysis.
Harvard Health Publishing.Sleep paralysis: Causes, symptoms, and treatment.
NHS.Sleep paralysis.
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