What Is Sleep Paralysis And Can You Prevent It?

You may have experienced sleep paralysis or heard about the condition through a friend or loved one. Oftentimes, sleep paralysis is associated with nightmares or terrifying apparitions in popular media.

But what is sleep paralysis? Can anyone experience it? And can you prevent it from happening to you?

What is Sleep Paralysis?

Sleep paralysis refers to the state you may experience when you become conscious while your muscles are still temporarily paralyzed from the effects of REM (rapid eye movement) sleep.

Muscle atonia, the condition in which most of your muscles are paralyzed during REM sleep, allows for safe dreaming, keeping you from moving around while dreaming yet still unconscious.

Experts published by the National Library of Medicine state that sleep paralysis is associated with intense fear and apprehension, resulting from being awake without being able to move, as well as visual hallucinations that often take the form of an intruder or an incubus, interpreted frequently as a "demonic presence" or a "demon." Hallucinations during sleep paralysis have also been accompanied by anxiety and feelings of suffocation.

While the condition can begin at any age, sleep paralysis often begins during childhood, adolescence or young adulthood. Prevalence is also higher among students and individuals experiencing another psychiatric condition.

What Causes Sleep Paralysis?

Although no direct cause or risk factor has been identified for sleep paralysis, studies have shown that there are certain factors that seem to be in some degree associated with the condition. These include:

• Anxiety disorders
• Poor sleep quality
• Alcohol consumption
• Experience of trauma
• Family history of sleep paralysis

Sleep paralysis does reportedly most often occur before sleep, while waking up and even during both periods. Before experiencing sleep paralysis, many people report feeling stressed, schedule changes in their life and work or an emotional experience.

Can You Treat or Prevent Sleep Paralysis?

While there is no direct treatment for sleep paralysis during an active episode, experts say that improving sleep hygiene to influence sleep quality is a good step to helping prevent future episodes.

Some ways to improve sleep hygiene include:

• Keeping a fixed sleep schedule
• Having a comfortable mattress and pillow
• Decreasing caffeine and alcohol consumption, especially at night
• Limiting exposure to light and noise during sleep
• Setting and maintaining a pre-sleep routine
• Avoiding watching TV or using electronics 30 minutes before bed

If your child is experiencing sleep paralysis, check out our sleep training tips for youngsters.

Sleep paralysis is described as a benign phenomenon, but it can lead to heightened stress levels and poor sleep quality. If you are experiencing regular episodes, you should discuss it with your primary care provider to learn what changes you can make to your lifestyle to prevent future episodes.