Understanding Sleep Paralysis: Symptoms, Causes, and Treatments
What is Sleep Paralysis?
Sleep paralysis is the temporary inability of the body to move or speak when it is in between the conscious and sleeping stages. While it generally lasts up to a few seconds, for some it may take a few minutes. Although it seems unsettling, studies show that around 20% of the world’s population faces at least one sleep paralysis episode in their lives. It may also involve hallucinations and a sense of pressure on your chest or choking while breathing. If sleep paralysis occurs over and over then you may be suffering from Narcolepsy.
What is Narcolepsy?
It is a long-term neurological condition that interferes with the brain's capacity to regulate sleep-wake cycles. After waking up, people with narcolepsy may feel relaxed, but they will feel extremely drowsy for the majority of the day. People suffering from Narcolepsy may suddenly fall asleep during any time of the day and stay awake during the night.
Types of Sleep Paralysis:
Experts categorize sleep paralysis in two types:
- Isolated Sleep Paralysis: This is a one-off episode and is not connected to any neurological disorder like narcolepsy.
- Recurrent Sleep Paralysis: A stage when a person faces sleep paralysis frequently. It can then be associated with narcolepsy.
What are the common symptoms of Sleep Paralysis?
The symptoms of sleep paralysis may differ from person-to-person, however some of the common symptoms that have been observed include:
- Choking - Feel hard to breathe
- Atonia - Unable to speak or move
- Feeling suffocated
- Hallucinations
- Chest pressure
- Anxiety
- Fear or feeling in danger
These are the symptoms that begin at a younger age and may worsen at a later stage. Among these, hallucinations is a symptom that is experienced in 75% of sleep paralysis episodes. It is also termed as Sleep Paralysis Demon.
What is Sleep Paralysis Demon?
Sleep paralysis occurs when the REM stage is interrupted. During this stage, your mind is in a dreaming phase and easily gets triggered with negative emotions or emotions that cause fear and danger. Different individuals face different fears, they may see ghosts, demons, shadows, as a reflection of their fear.
What causes Sleep Paralysis?
Researchers commonly observe that sleep paralysis occurs due to a disruption in the Rapid Eye Movement (REM) stage of the sleep cycle. During REM sleep, dreaming typically occurs, and the brain temporarily paralyzes the muscles to prevent the body from physically acting out dreams. However, if REM sleep is interrupted, the brain may become partially awake while the muscles remain paralyzed. This disconnect can last for a few seconds to a few minutes, leaving the individual aware but unable to move.
Although the exact cause of sleep paralysis is not yet defined by researchers, studies show many factors that contribute to causing sleep paralysis.
Sleep Disorders:
Sleep paralysis is often linked to various sleep disorders. In a study conducted on 107 individuals with Obstructive Sleep Apnea (OSA), 41 participants (38%) also reported experiencing episodes of sleep paralysis. Other disorders that lead to sleep paralysis are circadian dysregulation, chronic insomnia.
Mental Health
Studies show that several mental health conditions have a direct connection to sleep paralysis. People who have been exposed to traumas and distress showed strong associations with sleep paralysis. People trying to stop alcohol and antidepressants faced REM rebound causing sleep paralysis.
Narcolepsy
Frequent episodes of sleep paralysis over a long period of time may be associated with narcolepsy.
Dream patterns
Studies have shown links between sleep paralysis and vivid nightmares or lucid dreams and also found that people who daydream a lot and stay disassociated from their immediate environment also show signs of sleep paralysis.
Treatment of Sleep Paralysis:
Although sleep paralysis is a common condition, lack of awareness about it causes many to feel ashamed after the episodes. Also, there is very limited evidence about the treatment of sleep paralysis.
Sleep paralysis, if not severe, can be prevented by improving sleep hygiene. However, it is always advisable to speak with your doctor to identify the root cause as well as the correct treatment for sleep paralysis.
Some of the techniques that can help prevent sleep paralysis and contribute to better sleep quality:
Set up a consistent bedtime routine - Fix a time to sleep and wake up. This will not only help you sleep better but also will set your circadian rhythm in place.
Make the bedroom sleep worthy - Curate your bed with the best mattress and pillow to help you sleep comfortably. If you are unsure about which mattress to buy for a better sleep here is a guide for you.
Stop substance abuse: Refrain from consuming alcohol or caffeine especially during the night.
Practice meditation: Lately people are understanding the benefits of Yoga and meditation and how it can help cure a lot of sleep related issues.
Conclusion:
While sleep paralysis is not a very serious problem, proper prevention along with treatment can stop it from getting severe. Talk to your doctor and get medical help if you face serious issues along with these small remedies that could bring big change.
FAQs
Q1: Is it harmful to have sleep paralysis?
Sleep paralysis might be terrifying, but it usually doesn't hurt or damage the body.
Q2: How frequently does sleep paralysis occur?
According to studies, 30% of people worldwide will at some point in their lives suffer from sleep paralysis.
Q3: Is it possible to heal sleep paralysis?
Although there isn't a precise treatment, instances can be considerably decreased by managing stress and enhancing sleep patterns.
Q4: Do some individuals have a higher risk of developing sleep paralysis?
People who have underlying sleep disorders, high levels of stress, or irregular sleep patterns may be especially vulnerable.