Sleep paralysis is a fascinating yet little-understood phenomenon that affects a surprising number of people around the world. Although it is generally not considered a serious condition, it can be terrifying for those who experience it. In this article, we will delve into sleep paralysis, its symptoms, potential causes, and actions you can take to mitigate its impact.
What is sleep paralysis?
Sleep paralysis is part of a group of disorders known as parasomnias, just like sleepwalking or night terrors. It occurs when, during REM sleep, the brain is awake, but the body remains temporarily paralyzed. In other words, a person is aware of their surroundings but unable to move or speak. This phenomenon can occur as you fall asleep or wake up, either at the beginning or the end of the sleep cycle. Sleep paralysis mainly affects large muscles, such as those in the arms, legs, and torso, preventing voluntary movement. However, smaller muscles like those in the eyelids or fingers may still function.
Sleep paralysis is often brief, but the sudden inability to move can cause significant anxiety for sufferers. In most cases, this state lasts from a few seconds to a few minutes before the person regains full control of their body. However, the experience can feel interminable and is often perceived as extremely disturbing, even traumatic, particularly during the first episodes.
What are the symptoms?
In addition to the inability to move, several psychological and physical symptoms have been attributed to sleep paralysis. Those who experience an episode of sleep paralysis often report feelings of suffocation or pressure. In some cases, visual or auditory hallucinations may occur, making the experience even more frightening. It is not uncommon for people to feel a malevolent presence in the room or even on their body. This phenomenon is often associated with an overwhelming sense of terror, further amplifying the psychological distress linked to the episode.
These hallucinations and sensations are the result of a mismatch between brain activity and bodily immobility. When our brain begins to wake up before our body fully emerges from REM sleep, it can project images and sounds from our dreams into our waking environment. This blending of dream and reality is what makes the experience so unsettling.
How long does sleep paralysis last?
Although the episode is usually brief, lasting from a few seconds to a few minutes, the psychological impact can last far beyond the actual duration of the paralysis. For some, episodes are occasional, but for others, they may occur frequently, especially during periods of stress or increased fatigue. In the most severe cases, the recurrence of episodes can even lead to anticipatory anxiety, where the person develops a fear of falling asleep because they are afraid to experience sleep paralysis again.
What are the risk factors?
This condition is relatively common, and several sources indicate that around 20 to 30% of the population has experienced an episode. People between 18 and 35 are more at risk of having these episodes. Stress, trauma, depression, and lack of sleep can contribute to the occurrence of sleep paralysis episodes. Some studies also suggest that sleeping on your back may increase the risk of experiencing this condition. Suffering from narcolepsy may also be a risk factor.
What can you do if you are affected by sleep paralysis?
The solution may seem simple in theory, but when it comes time to apply it, it's a different story. The key is to stay calm and think positively. Of course, when someone is panicked by being paralyzed and feels like they're suffocating, staying calm is not always easy. Relaxation exercises and good sleep hygiene are part of the solution. This includes creating an optimal sleep environment, avoiding caffeinated products in the late afternoon, and staying away from screens in the evening.
If there is an underlying depressive disorder or if you are experiencing extreme fatigue, it is important to discuss the issue with a healthcare professional.
When should you consult a doctor?
Although sleep paralysis is not dangerous, it may be necessary to consult a healthcare professional if the episodes become frequent. It is crucial to prevent significant distress and anxiety from developing. Therefore, it is recommended to consult your healthcare provider before the situation becomes problematic.