Sleep paralysis is a type of parasomnia that occurs when the body is between stages of sleep and wakefulness lasting for a few seconds to a couple of minutes.
During an episode of sleep paralysis, you are aware of your surroundings but can’t speak or move. You can still move your eyes and breathe. You may also feel:
- Fear
- Panic
- Helplessness
- Anxious
When it ends, you may feel confused because you will regain movement of your body as if nothing happened. You can feel nervous about going to sleep after an episode of sleep paralysis, and it can affect how you feel and function during the day.
Sleep paralysis isn’t dangerous, however, it can cause emotional distress during an episode. Some cases of sleep paralysis are linked to other disorders.
You can experience several symptoms during an episode of sleep paralysis either right before falling asleep or as you’re waking up, including:
- You can’t move your arms and legs
- You can’t speak
- Sensations of pressure against your chest or moving out of your own body
- Hallucinations, such as a dangerous person in your room
- Daytime sleepiness
Symptoms may first appear in childhood or adolescence. Episodes are more frequent in your 20s and 30s.
The exact cause of sleep paralysis is unknown. However, healthcare providers believe it could happen due to the following:
- Narcolepsy
- Sleep deprivation
- An irregular sleep schedule
- Obstructive sleep apnea
- Mental health conditions such as anxiety, bipolar disorder, post-traumatic stress disorder (PTSD), or panic disorder
- Certain medications
- Substance use disorder
To diagnose sleep paralysis, healthcare providers can confirm or rule it out after a physical exam and a sleep evaluation. A provider may ask you about the following:
- Your symptoms, such as how often you experience sleep paralysis, what it feels like, and when it started
- The quantity and quality of sleep you get, such as how many hours you sleep at night and whether you feel tired during the day
- Your medical history, including what medications you currently take and whether you smoke, use alcohol, or non-prescribed drugs
- Your family history and if you’re aware of any biological family members who experience sleep paralysis
To further diagnose sleep paralysis, a healthcare provider may recommend testing if they suspect certain sleep disorders like narcolepsy. Tests can include:
- An overnight sleep study
- Multiple sleep latency test (MSLT)
Treatment for sleep paralysis will depend on the reason why you have it. A healthcare provider may recommend the following:
- Taking medications that prevent you from reaching the REM stage of sleep
- Taking medications to treat an underlying mental health condition or sleep disorder, such as antidepressants
- Improving your sleep hygiene
- Talking to a mental health provider if you experience frequent stress
There isn’t much you can do to prevent sleep paralysis from happening. However, there are steps you can take to lower your risk.
One of the best ways to avoid sleep paralysis is to improve your quality of sleep. You can do this by:
- Having a set sleep schedule with specific times for going to bed and waking up
- Creating a comfortable sleep environment that is dark and quiet
- Putting phones, tablets, e-readers, and computers away before bedtime
- Relaxing before bed by taking a bath, reading, or listening to soothing music
If you are suffering from sleep paralysis, Jamaica Hospital’s state-of-the-art sleep center can help diagnose and treat various sleep disorders. For more information, or to make an appointment, please call 718-206-5916.
All content of this newsletter is intended for general information purposes only and is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please consult a medical professional before adopting any of the suggestions on this page. You must never disregard professional medical advice or delay seeking medical treatment based upon any content of this newsletter. PROMPTLY CONSULT YOUR PHYSICIAN OR CALL 911 IF YOU BELIEVE YOU HAVE A MEDICAL EMERGENCY.