What is sleep paralysis?

When we are in a state of sleep paralysis we experience a gap between sleep and wakefulness, soon feeling unable to move or even speak. This is a state in which we find ourselves temporarily disconnected from our motor, emotional, cognitive and perceptual functions.

In this way, we feel suspended from our reality. If you are almost asleep or waking up, you may suddenly feel this way unable to perform any movement. There are reports of those who experience this moment saying they feel a tightness in their chest and even have hallucinations!

The experience of sleep paralysis is often traumatic. People who experience it constantly are afraid to sleep and can become anxious. Learn all about sleep paralysis, understand its causes and learn how to prevent it in the following reading.

About sleep paralysis

The sleep paralysis disorder happens in two moments, if you are trying to fall asleep or at the moment of waking up. In these stages your body is regaining consciousness and your motor functions are not completely active. Understand everything about this disorder to know if you are experiencing it in the sequence below.

Awake or dreaming?

During sleep your brain will relax all the muscles in your body, keeping them immobile, so that energy can be saved. However, a delay in communication between the brain and the body can happen during the REM phase and when you wake up you feel your body immobile.

An episode of sleep paralysis usually occurs while you are awake. We seem to be dreaming while awake, because we observe possible illusions when we are in this state between being awake and dreaming.

Sleep paralysis and narcolepsy

Sleep paralysis and narcolepsy are different problems. While paralysis occurs during waking up or when you are falling asleep, narcolepsy indicates a sudden onset generated by sudden muscle weakness. Although they are different, both can cause hallucinations.

However, narcolepsy can be caused by sleep paralysis. Once this problem progresses, people may have difficulty sleeping, so they become more tired during the day. Consequently, sleep deprivation results in muscle exhaustion which will be the cause of narcolepsy.

Because it happens

Sleep paralysis is a phenomenon that occurs with a certain frequency among people. It is common to observe people reporting having experienced an episode, so don't worry if it has happened to you.

A hypothesis that explains why sleep paralysis happens is in the delay of communication between your brain and muscles during the REM phase of sleep. This phenomenon could generate a temporary paralysis, besides favoring the appearance of hallucinations.

In some researches done on sleep health, there are some factors that can cause this picture:

- Drug and medication use;

- Stress;

- Traumas;

- Genetics;

- Psychiatric disorders;

- Anxiety.

Although sleep paralysis is an apparently common phenomenon, it is necessary to pay attention to some symptoms such as anxiety, tiredness and if the paralysis is making it impossible to sleep. If the sleep paralysis has evolved to this condition, it has become a disorder, and it is at this point that you will need to seek professional help.

With whom it happens

It can happen to children and adults regardless of age. However, there are certain groups that are at higher risk, this high risk group includes people who have:

- Bipolar disorder;

- Post-traumatic stress disorder (PTSD);

- Anxiety disorders;

- Deep depression;

The cases in which the cause of sleep paralysis is genetic are rare, besides the fact that there are no studies proving that it can be a congenital disease. A curiosity is that some positions such as sleeping on your back and sleep deprivation can induce this state of sleep paralysis.

Causes of sleep paralysis

When the analysis of the people who have sleep paralysis disorder is done, some common causes among them are presented. The causes of sleep paralysis can range from emotional disorders, poor quality sleep to stress and drug use. Stay tuned to the main causes below!

Emotional disorders

Emotional disorders are problems that can affect anyone at any time of life. They are motivated by various factors, both personal and professional. The most common emotional disorders are anxiety, depression, phobias and burnout.

However, this does not mean that anyone who has emotional disorders can be affected by sleep paralysis. This episode will only happen if these disorders are directly affecting your night's sleep.

Poor quality sleep

Poorly slept nights do not only make you tired during the day. In some cases, sleep deprivation can be more serious, leading you to develop sleep paralysis. This happens due to the lack of hormone replacement and the fatigue generated by poorly slept nights.

That's why it's important to keep a well-regulated amount of sleep hours, so that you feel rested and don't feel sleepy the next day. So try to optimize your sleep hours, either by sleeping for more hours, or by organizing your routine and environment so that your sleep isn't affected.

Stressful routines

You wake up every day in a rush because you have a busy schedule of commitments that need to be fulfilled, giving you no time to enjoy your family and friends. Besides, you feel irritated by everything and every day you seem more and more dissatisfied with your routine.

Stressful routines are one of the most common problems faced by people and it directly affects our sleep, so if you are having sleep paralysis and you are not very clear about the symptoms, your routine could be the reason.

Medicines, drugs and alcohol

Medications, drugs and alcohol affect our bodies in many ways. Many of these substances can prevent our bodies from functioning properly, affecting everything from our immune system to developing mental disorders. For example, alcohol can cause hallucinations, depression and sleep problems.

Therefore, it is important to be careful when using any kind of medicine, drug or alcohol , as it can be the cause of your sleep deprivation and generate episodes of sleep paralysis. Avoid consuming any substance which is harming your sleep, only using them under medical prescription.

Types of sleep paralysis

Sleep paralysis is for many people an experience similar to that of a horror movie. The presence of images, sounds and even sensations that each person reports during this phenomenon awakens fear and dread in many of them.

However, it has been observed that there are some patterns of effects caused during sleep paralysis. Continue reading and find out what are the types of sleep paralysis.

Intruder

The type of sleep paralysis known as Intruder is known for arousing fear. The illusions of this paralysis manifest themselves in a way that we feel the presence of a stranger in the room. Visual and auditory hallucinations seem to highlight this presence as if they are an evil spirit.

Unusual body experience

Meanwhile, another type of paralysis refers to an unusual bodily experience. In this type the person feels as if they are floating, their soul seems to leave the body and you become able to see your own body lying under the bed.

Incubus

The type of sleep paralysis known as Incubus has another characteristic. People who find themselves in this state report feeling a pressure in the chest and shortness of breath. More frightening reports about this type of paralysis even indicate the sensation of drowning.

Symptoms of sleep paralysis

There are some symptoms of sleep paralysis that can be worrisome for anyone, such as shortness of breath or hallucinations. However, sleep paralysis does not present a risk to your life. Understand the symptoms of sleep paralysis to understand more about the true risks of this disorder.

Immobility

You feel your body heavy it seems that it does not respond to your stimuli and soon you are terrified of your condition. The inability to speak or move is the most present characteristic in all episodes of sleep paralysis.

This immobility can last from a few seconds up to two minutes and they usually shut down on their own, or when you are physically stimulated through another person's touch, for example.

Lack of air

Another striking characteristic for those who have suffered from sleep paralysis is shortness of breath. This type of symptom is known as Incubus and some people report that when they are in this state it seems that they cannot breathe and even feel as if they are drowning.

The shortness of breath and the drowning sensation makes you wonder if you are going to die. However, remember that all paralysis is temporary and there have never been any reports of death caused by it.

Anguish

Effects such as shortness of breath, immobility and hallucinations tend to generate in people a feeling of terror, since they find it impossible to react when they are in this state of sleep paralysis, leading them to feel dread and fear of death.

Which often leads people to feel a tightness in the chest and the feeling of distress, thus triggering various other symptoms of sleep paralysis. Therefore, it is important to stay calm when you are in this state.

Sense of suspension

The sensation of suspension is common in cases of sleep paralysis, they generate an unusual experience with your body. Soon, it seems that your soul is leaving your body and you are suspended in the air. Some reports say that it is even possible to see your body lying under the bed.

Hallucinations

Hallucination is a condition in which our senses are confused and disturbed, so we perceive that we have seen, heard or felt something that does not exist. It is common for these unreal stimuli to be motivated by drugs or sleep paralysis.

This is considered the most disturbing symptom felt by people. They report in their hallucinations that they seem to be accompanied by an evil presence, and they can even see, feel and hear the entity. But, soon after the paralysis ends, they tend to disappear.

What to do during sleep paralysis

The normal thing to do after a few minutes of sleep paralysis is for everything to go back to normal. For this reason, many people do not need to worry about these episodes because they are occasional. But, for those who want to prevent them, there are some actions that can help you during sleep paralysis. Check them out!

Mantra

You can repeat a mantra mentally until you can move your body. If you have hallucinations, try to confront them with positive thoughts. Use words that can bring you mental comfort and allow you to return to your body's normal state.

Here are some examples of mantras that can be used during the episode:

"I'm sleeping peacefully, no worries"

"I'm fine and I'm getting a good night's sleep. I'll be up soon"

Talking to yourself

Once you are aware that you are experiencing an episode of sleep paralysis, tell yourself that this paralysis is temporary and remember that nothing bad will happen to you. By creating a dialogue with yourself you will try to rationalize, your thoughts will make it clear what you are going through, soon your body will recover without difficulty.

Try to relax the body

Another way to deal with sleep paralysis is to try to relax your body. Remember that it is caused by a delay in communication between your brain and your body, so don't try to fight it. Doing so will only cause you more distress and stress and delay the return of your movements.

Scientific explanations

A detail that will help you to deal with your disorder are the scientific explanations. Be aware that sleep paralysis is not capable of leading anyone to death. And that in reality, it is a consequence of mental or emotional disorders, or of a stressful routine.

Scientific knowledge will serve as a safe harbor since it provides the information necessary for your prevention and even to help you when these episodes happen.

How to avoid sleep paralysis

There are some strategies you can adopt in your life to improve the quality of your sleep and, consequently, reduce sleep paralysis episodes. Learn how to avoid sleep paralysis with small changes in your routine in the tips below.

Turn off electronics

It is scientifically proven that the use of electronic devices before bedtime can harm your sleep. This happens due to the type of lighting used in these devices that prevent the release of melatonin in the body. This is the hormone responsible for regulating sleep.

Therefore, it is necessary to turn off the electronics before going to bed. The ideal is to stop using them 30 minutes before bedtime. There are other stimuli that can help you deal with this habit in order to eliminate it from your routine.

Calming stimuli

Unlike a cell phone, you can exercise using books to help you get to sleep. As well as reading, another great exercise that will help you is writing a journal. These activities will allow you to work your brain and seek stimuli that will make you more reflective and calm about your routine.

Exercise routine

It is proven that moving your body is a great remedy for insomnia, plus there are numerous other benefits that daily exercise can add to your physical and mental health. An exercise routine can help you decrease stress, anxiety, improve your breathing capacity and regulate sleep.

Therefore, it is advisable for all people that they practice at least 30 minutes of exercise a day. By creating an exercise routine you will stimulate your body and mind in a way that will keep your body healthy, as well as tire them out. This will enable you to get a better night's sleep.

Create sleep routine

Each organism has its own routine which goes according to the way of life of the person. Some people prefer to wake up late, others prefer to sleep earlier and wake up with the crowing of the rooster. This way, each person will have their own sleep routine.

However, some habits are essential and need to be preserved to create a healthy sleep routine. One of them refers to the time, it is indicated that you sleep at least 6 to 8 hours a day. The other is the meals, like avoiding having a heavy meal before going to bed.

These practices will already make a total difference in your sleep health, helping you to prevent insomnia and other episodes of sleep paralysis. In addition to having a less stressful and more restorative night for your life.

Can sleep paralysis be recurrent?

People with emotional disturbances, stressful routines or who abuse drugs can have recurrent sleep paralysis. This happens because these problems trigger in people worries that make it impossible for them to have a peaceful night's sleep.

The cases of sleep paralysis which are recurrent can evolve into a disorder and even cause narcolepsy. Once people who experience multiple episodes cannot rest, they become tired and irritated with the deprivation. Therefore, they need medical help to deal with this disease.

However, it is important to point out that it is rare for sleep paralysis to develop into a more serious condition. Therefore, many people will be able to deal with this problem by using the information shared in this article.

Always remember the effects of sleep paralysis and the good practices that should be inserted into your routine so that you can have a light and restful night's sleep. Preserving your sleep health is taking care of your body and your mind, assume a positive routine in your life and you will notice that these episodes will gradually decrease.