Sleep is vital for both mental and physical health. Lack of restful sleep can lead to the effects of fatigue, and further potential health issues. One of the more disturbing sleep disturbances is sleep paralysis, the individuals experience a temporary inability to move or speak upon falling asleep, or waking up. This experience can lead to social and occupational impairment, and individuals will typically experience a vivid hallucination, a sense of pressure on the chest, and type of fear that often leaves the person feeling frightened and helpless. Frequent sleep paralysis can lead to impairment in sleep quality and mental health.
What is sleep paralysis?
Sleep paralysis is a condition that occurs when the body is trapped between the stages of wakefulness and sleep, leading to temporary paralysis and hallucinations. This can be a terrifying experience and lead to anxiety.
Causes of sleep paralysis
- Sleep deprivation: Lack of quality of sleep or insufficient rest can disrupt normal sleep cycles, increasing the risk of sleep paralysis.
- Irregular sleep schedules: Inconsistent sleep patterns and frequently changing sleep schedules can also trigger sleep paralysis
- Mental health factors: Conditions like anxiety, depression, and post-traumatic stress disorder can increase the likelihood of sleep paralysis.
- Consumption of alcohol: Excessive consumption of alcohol or certain medications can disrupt sleep patterns and contribute to sleep paralysis.
Symptoms of sleep paralysis
- Feeling unable to move or speak while falling asleep or waking up.
- Often frightening hallucinations can occur during episodes.
- Some individuals may experience difficulty breathing or a sense of suffocation.
- Daytime sleepiness
Is sleep paralysis dangerous?
According to the Cleveland Clinic, sleep paralysis isn’t dangerous, but recurring episodes can signal an underlying sleep disorder and lead to anxiety, and trauma-like symptoms due to frightening hallucinations, ultimately affecting daily energy and functioning.
What happens if we wake up suddenly during sleep paralysis?
If someone is experiencing sleep paralysis, you can safely wake them up by touching or talking to them. Once awakened, the person will likely regain full movement and awareness, but during the episode, they wont be able to communicate what they are trying to feel or respond physically until they have fully recovered and regained consciousness.
Treatment options for sleep paralysis
While there’s no specific medical treatment for sleep paralysis, several strategies can help reduce its frequency and severity:
- Improving sleep quality and hygiene: Keep a consistent sleep schedule, creating a relaxing sleep environment, and avoiding stimulants before bedtime can help regulate sleep cycles.
- Managing stress: Meditation, deep breathing exercises, and yoga can help reduce stress levels and promote better sleep.
- Cognitive Behavioural Therapy (CBT): CBT can be effective in managing anxiety and stress-related issues that contribute to sleep paralysis.
- Medications: In some cases, antidepressants or anti-anxiety medications may be prescribed to help regulate sleep patterns and reduce episode frequency.
Lifestyle changes to reduce sleep paralysis
1. Regular exercising and physical activity during the day can reduce anxiety and improve sleep2. Changing sleep positions. Sleeping on your side instead of your back may help reduce the frequency of sleep paralysis3. Limiting caffeine, nicotine, and alcohol consumption, especially before bedtime, can promote better sleep.
