August M
It can feel like something out of a nightmare: your eyes are open, your mind is alert, but your body refuses to move. For many people, the experience is so unsettling that they struggle to describe it.
Yet this frightening episode has a medical explanation, and experts say it is far more common than most realise.
A common condition
According to Newsner, sleep paralysis is a disorder that occurs as someone is falling asleep or waking up.
During an episode, a person is conscious but unable to move or speak, and the sensation can last from seconds to several minutes.
According to the Cleveland Clinic, sleep paralysis happens “when your body is in between stages of sleep and wakefulness.” It is classified as a type of parasomnia and, while distressing, is considered harmless.
Researchers estimate that around 30% of people will experience sleep paralysis at least once in their lifetime.
What it feels like
People often report intense fear during episodes, along with pressure on the chest, vivid hallucinations or the feeling of being outside their body. Some describe seeing a presence in the room or sensing that someone is sitting on them.
Episodes can occur either just before falling asleep or immediately after waking. In rare cases, they may last up to 20 minutes, though most pass much sooner.
Despite how real the sensations feel, doctors stress that sleep paralysis does not cause physical harm.
Why it happens
Sleep paralysis is linked to REM sleep, the phase when most dreaming occurs. During REM sleep, the brain temporarily disables muscle movement to stop people acting out dreams.
The condition occurs when the brain wakes up before the body does. The result is awareness without physical control.
Experts say certain factors make episodes more likely. These include high stress, anxiety, exhaustion, poor sleep quality and irregular sleep schedules. Sleep deprivation is a particularly strong trigger, according to sleep specialists, Newsner reports.
Reducing the risk
Specialists recommend maintaining a regular sleep routine, managing stress, limiting screen use before bed and creating a calm sleeping environment.
If an episode occurs, focusing on slow breathing and trying to move a single finger or toe can help break the paralysis.
Understanding the condition, experts say, can reassure people that while sleep paralysis is disturbing, it is temporary and not dangerous.
Sources: Newsner, Cleveland Clinic
