You couldn’t breathe. You couldn’t move or speak. All you ever wished for was for it to be over, for you are not sure whether you are awake or asleep.
Those few minutes feel like hours as you lie on your bed helplessly, watching the demon on your chest squeeze the life out of you.
Ever faced something like this?
If yes, then you are not alone. Studies showed that up to 40% of people suffered from Sleep Paralysis at least once in their lifetime.
It is a horrifying experience but also harmless. If you are still worried about it, then we got you covered.
This blog covers everything about sleep paralysis and what you can do to stop it from ruining your otherwise peaceful sleep.
What is Sleep Paralysis
Sleep paralysis is a state in which a person cannot move or speak upon waking up or before falling asleep.
It causes a feeling of pressure on the chest accompanied by choking and frightening hallucinations. It usually lasts for about a few seconds to several minutes.
Types of Sleep Paralysis
Hypnagogic Sleep Paralysis
It occurs before you fall asleep. You usually start to become less aware of yourself as you fall asleep.
But if for some reason, you are aware of your body falling asleep, you may notice that you are unable to speak or move.
Hypnopompic Sleep Paralysis
It occurs before you wake up. During REM sleep, your eyes move rapidly, and you start to dream. In order to prevent you from acting out your dreams in real life, your body paralyzes your muscles during this phase.
If you are aware of this phase for some reason, then again, you may find yourself unable to move or speak.
Symptoms of Sleep Paralysis
You may experience one or all of the following symptoms
- inability to move or speak
- choking or difficulty in breathing
- a feeling of pressure on the chest
- hallucinations
- fearfulness
- headache & muscle pains
- sweating
- paranoia
- feeling like you are going to die
Why do we get Sleep Paralysis
Some of the reasons for sleep paralysis are:
- stress
- lack of sleep
- disturbed sleep schedule (because of jet lag or after pulling an all-nighter)
- social anxiety
- insomnia
- narcolepsy
- depression
- bipolar disorder
- PTSD
- sleep apnea
- family history of sleep paralysis
- sleeping on your back
- nocturnal leg cramps
- certain medications
- substance abuse
How common is Sleep Paralysis
Researchers say that about 4 in 10 people may experience sleep paralysis. Both men and women, regardless of their age, can have it.
It may also run in families. According to the American Academy of Sleep Medicine, people may experience it for the first time between the ages of 14 and 17 years old.
How to avoid Sleep Paralysis
Here are some methods to prevent sleep paralysis
- stop stressing out
- physical exercise and meditation
- get plenty of rest
- stick to a sleep routine
- know about the side effects of your medications
- sleep on your side while avoiding sleeping on your back
- get a therapy
- take an antidepressant if you have depression or anxiety
- get your mental health problems treated
- get your sleep disorders such as narcolepsy or leg cramps treated
- cut down on alcohol, coffee, tea or any product containing caffeine
- put away electronic devices for at least an hour before sleep
- try not to have a heavy meal before 2 hours of going to bed
Conclusion
Sleep paralysis is quite common. It may be terrifying but don’t freak out as it is totally harmless. Knowing what to do when it strikes is important and can be life-saving. Or you could just not open your eyes at all!
If it is adversely affecting your sleep and work, you might want to consider seeing a doctor.
