Waking into a Nightmare: the low-down on sleep paralysis
“The figure on the couch, unmoving in the darkness, was doing nothing threatening but instilled and unshakable fear regardless. Next thing I know, I’m lying awake in bed. Just a nightmare. I go to roll over and check the time. My body isn’t responding. All I can see is the section of ceiling directly above me in the morning light. I instinctively begin to panic, and although I can’t see him, I can undoubtedly sense the figure standing at the foot of the bed…”
What is sleep paralysis?
Sleep paralysis is a phenomenon experienced by approximately 8% of people, rising up to 34% in those suffering from sleep disorders, anxiety, and depression. But even if you haven’t experienced it, you’ve likely heard of it. Visits from beasts and other creatures in the night is a very recurrent theme across cultures and time. In numerous European cultures this tale comes in the for of a female horse believed to prey on sleepers by pinning them down and riding upon their chests, the German name for which, Nachtmahr, might be the origin of the English word “Nightmare”. You also may have heard of a similar tale where the sleeper is choked by a witch or similar creature. There is also the Mesopotamian Incubus and Succubus, and some cultures have tales of being tormented by the dead or paralyzed in their sleep.
Sleep paralysis is characterized by waking from sleep alert, but unable to move a muscle or utter a sound. It is also often accompanied by terrifying hallucinations, akin to the cultural tales mentioned previously. These hallucinations have been found to fall into three distinct categories: a sensed presence, incubus hallucinations (feeling something pressing on their chest or abdomen), and vestibular-motor hallucinations (feeling of floating, flying, or moving).
Why does sleep paralysis occur?
The mechanisms behind sleep paralysis are not yet fully understood, but research has been making progress. During the rapid eye movement (REM) phase of sleep, where dreams normally occur, our skeletal muscles are paralyzed. So when this happens while you’re awake, you get a surreal mixture of experiencing a dream while being fully aware, yet unable to move.
This seems to be a malfunction in the transition between sleep and awake. Research has found the combination of neurotransmitters believed responsible for this paralysis, and that when this occurs, the amygdala (part of the brain that detects threats) triggers a fight-or-flight reaction, and this fear may be the cause of the hallucinations.
Another one of the most popular theories is that paralyzing ourselves during this state is a response to a violent dream, meant to prevent us from hurting ourselves. If you’ve ever slept next to someone who tends to thrash around during a particularly vivid or scary dream, you may get why this theory makes sense.
What causes sleep paralysis, and how can I stop it?
Sleep paralysis is heavily correlated with a lot of the same things we constantly talk about for insomnia and minor sleep disorders:
· Poor sleep hygiene
· Disrupted sleep
· Sleep deprivation
· Stress and anxiety
The story at the beginning of this post is one of my own from a time when I was suffering from recurrent nightmares and a form of sleep paralysis. At the time I was heavily stressed, and they would occur when I stayed in bed too long in the mornings, repeatedly waking up and falling back asleep. Making sure that you are sleeping well and healthy in other areas of your life are the first things you should be trying if you’re suffering from sleep paralysis.
We’d love to hear your stories if you’ve ever experienced this, and be sure to follow for more discussions on all things sleep!
