Getting to grips with sleep paralysis

There you are, drifting off to sleep, cocooned in warmth and that happy state of relaxation when suddenly… it feels like your body has gone numb. You can’t move, your arms and legs feel like they’ve been gripped in a boa constrictor’s grasp and you’re terrified!

What is going on?

It’s sleep paralysis. This is a tricky condition where your body is in the middle of falling asleep yet is still awake. This paralysis can last anywhere from a few seconds to what may feel like endless minutes.

Why does it happen?

Our sleep process involves a period called Rapid Eye Movement (REM). It sounds like what it is – quick movements of the eyes plus what may feel like incredibly vivid and imaginative dreams. REM is also a period when we experience increased brain activity, and it’s an important part of the sleep process.

Sleep paralysis strikes when the normal transitions in and out of REM (Rapid Eye Movement) sleep are disrupted. This triggers you to wake up while your body remains in a state of paralysis.

Interestingly, during REM sleep, your body naturally slips into a temporary paralysis anyway. This is what stops us from acting out some of our more active dreams! But with sleep paralysis, we become conscious before the REM cycle ends. The mind “wakes up”, but the body is still immobilised.

There isn’t one specific “cause” of sleep paralysis, but there are a few factors that could contribute to the condition.

What causes it?

• Not getting enough sleep or having irregular sleep patterns can increase your risk of experiencing sleep paralysis.
• High levels of stress or anxiety can interfere with your sleep cycles, triggering more frequent paralysis episodes.
• Some research suggests that sleeping on your back increases the likelihood of sleep paralysis. This could be because it ups the chances of experiencing shallow breathing during sleep.
• Conditions like narcolepsy or sleep apnoea could also be triggers for sleep paralysis.
• There may be a genetic predisposition, as sleep paralysis tends to run in families.

What can I do about it?

The bad news is that there isn’t a specific cure for sleep paralysis, but you can definitely try to manage the episodes as much as possible.

The best thing you can do is to try and stay as calm as possible. Try to remember that it’s temporary and will pass. Focus on your breathing and try to wiggle your fingers or toes. This small movement might help break the paralysis. Some people find that fixating on a positive thought or repeating a comforting mantra can also help ease the fear.

Make sure you’re getting at least seven hours of quality sleep each night. Make a sleep schedule non-negotiable – that means going to bed and waking up at the same time every day, even on weekends. Try sleeping on your side instead of your back. This easy change in position may help reduce the likelihood of episodes.

It may sound obvious but it bears repeating – no caffeine, alcohol or nicotine in the hours leading up to bedtime. These substances can wreak havoc on your sleep cycle.

If you’re experiencing frequent sleep paralysis episodes, speak to your doctor to assess if there are other issues at play or any medication or treatments that could help. 

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.