Sleep Paralysis Symptoms: Causes and Effects of Immobility, Diagnosis & Prevention Tips

Understanding Sleep Paralysis: Signs, Triggers & Treatment

Sleep paralysis refers to a temporary inability to move or speak just before falling asleep or immediately after waking up. It happens when your body becomes stuck in a stage between wakefulness and sleep. Though it lasts only a few seconds to a few minutes, it feels alarming. This phenomenon is classified as a parasomnia, a category of sleep disorders involving abnormal movements, behaviors, or experiences.

While in an episode, you are terrified and nervous. However, after the episode has passed, you may be confused, particularly since your body is as capable of movement as if nothing had happened. One episode can already make you afraid to sleep again, and this may affect your mindset and work performance during the day.

Although an attack cannot be prevented once it has begun, it can be controlled, and the frequency of its occurrence can be minimised.

Keep reading for a detailed insight into sleep paralysis symptoms, causes, diagnosis, treatment, and prevention tips!

What are the Symptoms of Sleep Paralysis?

While sleep paralysis is terrifying, it is not a medical crisis. Knowledge of the sleep paralysis symptoms will minimise some of the fear. The hallmark symptom is the inability to move or talk, usually lasting between a few seconds and two minutes.

Other symptoms of sleep paralysis that are most often described are:

• Feeling pushed down, as if you are being pushed
• Sensation as if there is somebody else in the room
• Intense fear or terror
• Hallucinations occurring right before sleep (hypnagogic) or immediately upon waking (hypnopompic), also known as HHEs.

Apart from these, here are a few additional symptoms which people generally experience:

• Shortness of breath
• Senses of impending doom
• Sweating
• Paranoia-like feelings

These episodes often resolve on their own or end when someone else touches or speaks to you. You’re typically aware of your surroundings but unable to react. Most people remember the details once their mobility returns.

Occasionally, vivid, dreamlike hallucinations may occur, which can be frightening but are not physically harmful.

What Causes Sleep Paralysis?

Sleep paralysis is the state when your body is in paralysis of muscles in relation to Rapid Eye Movement (REM), and your brain is alert. This is typically caused during the beginning and ending phases of REM sleep. There are several factors that can make this occur:

1. Disrupted Slumber Patterns

Irregular, late sleeping hours or lack of sleep might disrupt your internal sleep-wake schedule. Jet lag, working shifts, or late nights every once in a while can cause these episodes.

2. Sleeping Position

Back sleepers are more likely to experience sleep paralysis. Sleeping on the back (supine position) is a significant risk factor for sleep paralysis, though the exact reason is not completely understood.

3. Mental and Emotional Stress

High stress levels, anxiety, and a history of trauma could disrupt sleep quality and cause episodes. Emotional turbulence is usually very closely related to inappropriate sleeping.

4. Underlying Sleep Disorders

Problems like insomnia, narcolepsy, or obstructive sleep apnoea can interfere with REM cycles and increase the risk of sleep paralysis.

5. Substances and Drugs

Certain brain-active drugs, alcohol, or stimulants can interfere with regular sleep cycles and increase the risk of awakening during REM sleep.

How is Sleep Paralysis Diagnosed?

Sleep paralysis usually doesn't need to be treated by a doctor. However, seek the advice of a healthcare professional if:

• Your symptoms distress or bother you
• You have too much daytime sleepiness.
• You struggle to feel rested at night because of the attacks.

Your doctor can:

• Question you in depth about your symptoms and recommend keeping a sleep diary
• Review your medical and family history for sleep disorders.
• Refer you to see a sleep specialist if necessary

How is Sleep Paralysis Treated?

• Sleep paralysis treatment is personalised based on what is causing it. Your doctor might prescribe the following:
• Medication is rarely needed. In severe cases linked to an underlying disorder like narcolepsy, a doctor may consider medications, such as certain antidepressants, that can suppress REM sleep.
• Establishing healthier night routines
• Consult a mental health professional if you experience persistent stress or emotional issues.

How Do You Prevent Sleep Paralysis?

Reducing episodes of sleep paralysis often involves lifestyle adjustments. Try the following to minimise your risk:

• Lessen daily stress
• Engage in regular exercise, but steer clear of intense physical activity in the hours before bed.
• Ensure you consistently get sufficient sleep each night.
• Monitor any medications you’re using for other health conditions.
• Understand the side effects and interactions of your meds, especially those that may disturb sleep patterns.
• Try sleeping on your side rather than on your back.

Incorporating the following strategies may also help:

• Therapy sessions or counselling
• Trauma-focused treatment
• Stretching exercises, such as yoga and breathing exercises, to assist you in re-tuning into your body and relaxing

If sleep paralysis is frequent and linked to an underlying mental health condition, treating that condition is the priority. Some medications used in treatment may also reduce sleep paralysis as a secondary effect.

Now that you know the sleep paralysis symptoms and causes, it’s crucial to keep track of them and seek medical help if the episodes are persistent. Consulting a healthcare provider can help identify triggers and provide effective solutions.