While being awake or asleep are typically thought of as distinctly separate states, disorders like sleep paralysis put these rigid boundaries to the test.
Even though there is still much to learn about sleep paralysis, a study of its signs, causes, and effects can help us comprehend the disease and suggest ways to try to prevent it.
What Is Sleep Paralysis?
The sensation of being awake but immobile during sleep. It happens while a person transitions from wakefulness to sleep.
Even when you are conscious, sleep paralysis is a brief loss of muscle function that prevents you from moving or speaking. In addition, you can experience difficulty opening your eyes and a sense that someone is pressing you down.
This typically occurs as you wake up or as you are going to sleep.
Sleep paralysis is typically a symptom that your body is not progressing through the stages of sleep smoothly.
Additionally, up to 4 out of 10 persons may develop sleep paralysis, according to estimates.
What Causes Sleep Paralysis?
Although the exact etiology of sleep paralysis is uncertain, the following elements are thought to be possibly connected to the condition:
- Insomnia
- Disrupted sleeping patterns
- Narcolepsy
- Nighttime leg cramps
- Use of certain medications (such as those for ADHD)
- Substance abuse
- Panic disorder
- General anxiety disorder
- Post-traumatic stress disorder (PTSD)
- Family history of sleep paralysis
It is normal for those who suffer sleep paralysis to initially feel terrified and alarmed. Although the event itself is not hazardous, it might be upsetting emotionally.
How Common Is Sleep Paralysis?
According to various estimates, 8% of people will at some point in their lives experience sleep paralysis. Little information is available about how frequently episodes repeat in this population.
Although it can happen at any age, the initial signs of sleep paralysis frequently appear in childhood, adolescence, or early adulthood (ages 7 to 25). Episodes may start in adolescence and become more common in the 20s and 30s.
Is Sleep Paralysis a Serious Problem?
Sleep paralysis rarely causes major issues for most people. It is regarded as a benign disorder and often does not occur frequently enough to have an adverse effect on health.
But about 10% of people experience more frequent or unpleasant episodes, which makes sleep paralysis particularly distressing. As a result, individuals can start having bad dreams about going to bed, cutting down on the amount of time given for sleeping, or making them anxious before bed, which makes it more difficult to fall asleep. Lack of sleep can have several negative effects on a person’s general health, including extreme drowsiness.
How to Stop Sleep Paralysis?
To identify and cure underlying issues that may be causing the frequency or severity of episodes, consulting a doctor is a first step in the treatment of sleep paralysis. For instance, this can entail narcolepsy therapy or measures to better control sleep apnea.
Overall, there is not enough scientific evidence to determine the best course of action for sleep paralysis. Due to their ignorance of the condition’s relative prevalence, many people mistakenly believe themselves to be mad or ashamed after bouts. Therefore, it can be helpful even if a doctor only acknowledges and normalizes their symptoms.
Improving sleep hygiene is a prominent focus in sleep paralysis prevention because of the link between sleep paralysis and other sleeping issues. The term “sleep hygiene” describes a person’s sleeping environment and routines that affect their quality of sleep.
Examples of good sleep habits that can lead to better sleep hygiene and more regular sleep at night include:
- rising up and going to bed on the same schedule every day, even on weekends.
- maintaining a regular bedtime routine that aids in your comfort and relaxation.
- supplying your bed with the ideal pillow and mattress for your needs.
- arranging your bedroom to minimize light and noise intrusion.
- limiting alcohol and caffeine intake, particularly in the evening.
- putting away electrical devices — including phones — at least 30 minutes before going to bed.