How likely are you to experience sleep paralysis?
Waking up in the dead of night, unable to move a muscle, you’re gripped by an overwhelming sense of fear as you feel a presence suppressing your body. As you open your mouth to scream for help, you lay there – mouth wide open, unable to elicit any sound. Sound familiar?
This eerie phenomenon is known as sleep paralysis. It usually manifests when there is an awakening of consciousness while your body remains immobile, unable to move a single muscle. During paralysis, you may experience vivid hallucinations, which are commonly mistaken for parts of dreams. Its unpredictable nature can evoke terror and anxiety.
“Sleep paralysis episodes can be several seconds to several minutes long,” says Dr. Yelena Tumashova, a sleep medicine physician at Advocate Health Care. “They often occur when you are about to fall asleep or wake up. Sleep paralysis itself is not harmful but there often are underlying health concerns that trigger the disorder.”
Sleep paralysis can happen to anyone — even those who typically experience normal sleep patterns. In fact, about 20% of people will experience an episode in their lifetime, according to the Sleep Foundation.
“It’s important to note that sleep paralysis can be one of the signs of a rare neurological disorder called narcolepsy,” says Dr. Tumashova. “If you suspect you might have the disorder, ask your doctor to refer you to a sleep specialist for proper diagnosis.”
While there is no proven causation between specific risk factors and sleep paralysis, research studies have identified several factors that are associated with the condition:
- Poor sleep
- Stress
- Excessive alcohol intake
- Traumatic experiences
- Anxiety disorders
- Family history of sleep paralysis
- Sleep disorders
As of right now, there isn’t treatment to manage ongoing episodes of this condition. However, improving your sleep hygiene may help.
Dr. Tumashova recommends the following:
- Maintaining a consistent sleep and wake schedule – even on the weekends
- Limiting exposure to light and noise while getting ready for bed
- Decreasing your alcohol and caffeine intake
- Discontinuing use of electronic devices to allow your brain to decompress without any external stimulation
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