Has there ever been an experience where you’ve not been able to move while sleeping, like something is pressing you down or making it difficult to even lift a finger? In many cultures, people link it to supernatural entities, like demons or hags, often associated with bad omens or an impending misfortune. But the truth and facts lie in science. In medical terms, this condition is called sleep paralysis. To learn more about it, we at OnlyMyHealth, spoke to Dr Lancelot Mark Pinto, Consultant Pulmonologist and Epidemiologist, PD Hinduja Hospital and Medical Research Centre, Mahim, who sheds light on its common causes and shares ways to tackle it.
What Is Sleep Paralysis?
A study published in the Indian Journal of Psychiatry defines sleep paralysis as "a disturbing temporary inability to perform voluntary movements at sleep-wake transitions. Despite being awake and conscious of the sleeping environment, it is impossible for subjects to move their limbs or even open their eyes.” According to Dr Pinto, intruder hallucinations (a sense of an evil or malevolent presence in the room), incubus hallucinations (being suffocated or choked), and vestibular hallucinations (the out-of-body, or floating experiences) can commonly accompany these episodes.
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A research published in the StatPearls Publishing suggests that sleep paralysis is estimated to affect 7.6% of the overall population, with a higher prevalence in females than males.
While the condition can occur at any age, the initial symptoms usually begin during childhood, adolescence, or young adulthood, the research further shares.
Causes
Dr Pinto says, “Human sleep is divided into the lighter non-rapid eye-movement (NREM) sleep, and the deeper REM sleep. REM sleep is the stage in which dreams occur, and is characterised by a complete paralysis of the voluntary muscles of the body, which prevents an individual from acting out one’s dreams and harming oneself.”
According to him, sleep paralysis is thought to occur due to a REM-intrusion into wakefulness, meaning the body is still in REM sleep, while the brain has woken up.
Sleep paralysis appears to be common among students, and those with psychiatric illness (anxiety disorder, panic disorder, post-traumatic stress disorder). Stressful life events, shift-work, and jetlag are other factors that have been associated with sleep paralysis, Dr Pinto adds.
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What To Do If You Have Sleep Paralysis
If you have recurrent sleep paralysis, a detailed sleep history can help identify the potential cause. “Poor sleep hygiene, sleep deprivation and frequent awakenings are often the most common association,” he says, adding, “In young adults, ensuring an adequate duration of sleep with a regular schedule is the first step. Screening for, and diagnosing underlying psychiatric causes are important, as is identifying stressors, including psychological and/or sexual abuse.
In addition, “Narcolepsy is a rare disorder associated with excessive sleepiness during the day, including “sleep attacks”, cataplexy (loss of balance/ falls during periods of emotional excitement), and is often associated with recurrent episodes of sleep paralysis,” he adds.
If you have an episode of sleep paralysis, here’s what you can do:
- Try to focus on moving the distal parts of the body, such as fingers and toes, rather than the entire body
- Sleep on one’s side
- Keep a pleasant picture on the ceiling and walls to focus on during the episodes
- Repeated reassurance that these episodes pass away in a few minutes
Bottomline
Sleep paralysis is a fascinating and often frightening experience. While it is usually harmless and temporary, understanding the underlying causes and triggers of sleep paralysis can help individuals manage and prevent its occurrence. Speak with a healthcare professional if the events are recurrent.