Sleep paralysis is when you can’t move or speak, but you’re fully conscious, and happens when you’re waking up or falling asleep.
Sleep paralysis is when you can’t move or speak, but you’re fully conscious, and happens when you’re waking up or falling asleep.
It can be a strange and frightening experience, so if it happens regularly it’s important to understand how you can deal with it.
While it’s not known exactly what causes sleep paralysis, there are lots of things you can try to help prevent it. So read on to discover what these are, and when you might need to see a doctor for help.
Sleep paralysis is an abnormal
behaviour – what’s known as a ‘parasomnia’. It happens when your body is in sleep mode, but your brain is awake.When you sleep, your body goes through several stages. During the
, your brain is very active and you can have vivid dreams, so some of your muscles are temporarily paralysed – known as ‘atonia’ – to stop you moving and acting these out.Normally, this loss of muscle control only happens when you’re in REM sleep. But with sleep paralysis, it happens just as you’re falling asleep or waking up, so you’re aware of it.
Find useful information on different areas of sleep with our .
Although most people won’t notice sleep paralysis very often, a surprising number of people may experience it.
There’s not much data, but it’s thought that anywhere between 1.7% and 40% of the population will get sleep paralysis at some point in their life. It can happen to anyone at any age, but symptoms usually first appear in younger life (7 to 25 years old).
Most people who get sleep paralysis will only have 1 or 2 episodes in their life. But a small number of people get it more regularly. This is known as recurrent sleep paralysis, which can be linked to another sleep problem or health condition (
).The main symptom of sleep paralysis is being awake, but unable to move or speak, which can last for a few seconds or several minutes. The longer it lasts, the more distressing it can be.
If it lasts for a longer time, sleep paralysis can make you feel panicky. You may also have hallucinations, which can make it even more frightening.
Sleep paralysis
can make you feel like:Because you’re unable to move or speak, it would be impossible for anyone else to know you were in sleep paralysis. The only way someone will know is if you tell them when you come out of it.
The cause of sleep paralysis isn’t always clear, but it has been linked to:
There’s no proven way to stop sleep paralysis while you’re in it. But many people who have it find that trying to make small movements can help them come out of the episode more quickly – such as moving 1 finger, then another, and so on.
There’s not much evidence to back up specific treatments for sleep paralysis. But because it’s often linked to sleep problems, getting enough good-quality sleep by improving your sleep hygiene and habits may help reduce your risk. To do this, try to:
You could also try to avoid sleeping on your back, as this may increase your risk of a sleep paralysis episode. This is thought to be because lying on your back can make sleep conditions such as sleep apnoea worse, which can lead to sleep deprivation and trigger sleep paralysis.
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.Sleep paralysis can be frightening, so you can feel tired once you’re properly awake. Be kind to yourself and take some time to get up and rest for a bit longer if you need to. If you’re worried or scared, talk to someone you trust or make an appointment with your doctor.
If you’re having trouble sleeping and need some support, get in touch with
.Although sleep paralysis hasn’t been shown to be harmful, it can affect your sleep and mood, which can be hard to cope with. You should see a doctor if:
If you’re not sure whether you should see a doctor, try our
to help you work out what to do next.No tests are usually needed to diagnose sleep paralysis. Instead, your doctor may ask you about:
If the cause of your sleep paralysis is unclear, your doctor may refer you to a specialist for further investigations, such as an overnight sleep study. This involves tests that monitor your breathing, heart rate and brain activity to check if you have sleep paralysis and rule out other sleep conditions.
They may also measure your sleep quality and how quickly you fall asleep with a multiple sleep latency test. This can help diagnose sleep problems such as narcolepsy, which is a common cause of sleep paralysis.
If you have sleep paralysis regularly and self-care tips haven’t decreased the number of episodes you’re having, your doctor may be able to help by:
By:
“Don’t underestimate the importance of a good sleep routine. Making sure you have the same rhythm – whether it’s a bath or bedtime reading – can help signal to your body that bedtime is soon. It’s also best to avoid sleeping on your back, so try a different position. Read more about the
.”Important: Our website provides useful information but is not a substitute for medical advice. You should always seek the advice of your doctor when making decisions about your health.