Sleep Paralysis: Why It Happens at Night and What You Can Do About It

Sleep Paralysis Explained: Causes, Hallucinations and Ways to Cope

Sleep paralysis is a temporary sleep-related phenomenon in which a person becomes aware of their surroundings but is briefly unable to move or speak. It can occur while falling asleep or shortly after waking and typically lasts from a few seconds to several minutes.

The experience can be unsettling, particularly when accompanied by vivid sensations or hallucinations. Some people report seeing shadowy figures, hearing unexplained sounds or feeling as though someone is present in the room. These experiences can happen when dream-related activity overlaps with waking consciousness and do not indicate anything supernatural.

Why Does Sleep Paralysis Happen?

Sleep paralysis is linked to REM (rapid eye movement) sleep, the stage in which vivid dreaming commonly occurs. During REM sleep, the brain temporarily suppresses most voluntary muscle activity to prevent the body from physically acting out dreams. Sleep paralysis may occur when consciousness returns before this muscle control has fully recovered.

Several factors may make episodes more likely, including:

• Sleep deprivation or an irregular sleep schedule
• Stress and anxiety
• Poor sleep habits
• Excessive nighttime screen exposure
• Sleeping on the back, which has been associated with episodes in some people

These factors do not affect everyone in the same way, and an isolated episode is generally not a cause for alarm.

What Can You Do During an Episode?

The most important step is to stay calm and remember that sleep paralysis is temporary. Concentrating on slow, steady breathing may help reduce panic. Some people also find it useful to focus on making a small movement, such as wiggling a finger or toe, until normal movement returns.

Maintaining a regular sleep schedule, getting adequate sleep and improving overall sleep habits may help reduce the frequency of episodes.

If sleep paralysis occurs repeatedly, significantly disrupts sleep or is accompanied by other concerning sleep symptoms, speaking with a healthcare professional can help determine whether an underlying sleep disorder or another issue needs attention.