The Science of Sleep Paralysis
Have you heard of sleep paralysis? Maybe you’ve experienced it yourself or seen it in movies, videos, or other media.
And you’re not alone. Online searches about sleep paralysis have only risen in the last 5 years.
Sleep paralysis is commonly associated with panicky feelings and fearful imagery or some supernatural, otherworldly event involving ghosts, monsters, or extraterrestrials.
The reality is that sleep paralysis is a normal, natural part of the sleep process.
During deep REM sleep, there is a brief period where the body loses muscle control to prevent the acting out of dreams. This period typically ends before the person wakes, so they are never aware of their inability to move (Suni & Dimitriu, 2020).
However, this isn’t always the case. When the person wakes abruptly, there may be a disconnect between fully waking up and the end of REM sleep, resulting in the mixed state of consciousness we call sleep paralysis (Suni & Dimitriu, 2020).
People with obstructive sleep apnea experience this phenomenon at higher rates than those without (Suni & Dimitriu, 2020).
Sleep paralysis may include fear-inducing hallucinations that make the experience seem supernatural or threatening. These may be in the form of sounds, sights, scents, or feelings.
There are two ways people may experience hallucinations during sleep paralysis:
1) Hypnagogic hallucinations, which occur when drifting off to sleep.
2) Hypnopompic hallucinations, which occur upon waking. (Ryan & Rehman, & Ryan & Singh, 2021).
Another form of sleep paralysis is an “out of body experience,” where a person thinks their mind has left their body and that they are viewing themselves from above (Rimes, 2017).
In these states, some people see scary things like “shadow people,” figures, or faces. Fear-inducing imagery can cause panic and a sense of danger.
It’s essential to remember that these hallucinations are just that—hallucinations.
Hallucinations are part of how the brain reacts to sudden and abrupt waking from a deep and dream-filled sleep.
First symptoms of sleep paralysis in those affected usually show themselves in childhood, adolescence, or young adulthood.
Younger people typically experience deeper REM periods of sleep that allow them to sleep for much longer than they are permitted due to social constraints (Garrick & Kranin, 2021). For example, many youths could easily sleep well past an early school alarm.
Sleep paralysis occurs more often in people with deprived or disrupted sleep. Many younger people’s lifestyle choices, like staying up late with friends or pulling an all-nighter to finish an assignment, can cause sleep deprivation (Garrick & Kranin, 2021).
When sleep-deprived people finally crash, they usually sleep deeply while their body tries to make up for their lost rest. They may be abruptly woken by a dream, external noise, or movement before their REM sleep ends, resulting in sleep paralysis.
While the panic and stress of being unable to move or make a sound is understandable, remember that sleep paralysis is not dangerous and happens to many people. It’s not an omen of some impending doom or a message from the great beyond or an alien society.
Sleep paralysis is more common for those with disrupted or deprived sleep.
One possible way to manage it would be to institute a more regular nighttime schedule for consistency and rest. There is no guarantee of a permanent cure, but consistent quality sleep can only help.
Sleep paralysis is a normal part of the sleep process and, although it seems scary, it won’t harm you, and it will pass.
As always, if you have any questions about your sleep health, text us at 916-796-1371 and you’ll get a response from a sleep specialist.
If you’re looking to learn more about sleep paralysis, you can check out this video with sleep specialist Amer Khan, MD:
Written by: Molly Kunnmann
Sources:
Garrick, L., & Kranin, J. (2021). Why Is Sleep Paralysis More Common in Younger People? Scary Symptoms. Retrieved from: https://scarysymptoms.com/2017/09/sleep-paralysis-common-younger-people/
Rimes, W. (2017). Sleep Paralysis: Do You Ever Wake Up and Can’t Move? Elite Readers. Retrieved from: https://www.elitereaders.com/waking-up-not-moving/?fbclid=IwAR2Wqf31LRdJKt0PRfdkpupb08aUOsnGdM4y339-9Sy6W5lLSnfdX-RT5-Y
Ryan, T., & Singh, A. (2021). Hypnopompic Hallucinations. Sleep Foundation. Retrieved from: https://www.sleepfoundation.org/how-sleep-works/hypnopompic-hallucinations
Ryan, T., & Rehman, A. (2021). Hypnagogic Hallucinations. Sleep Foundation. Retrieved from:
https://www.sleepfoundation.org/how-sleep-works/hypnagogic-hallucinations
Suni, E., & Dimitriu, A. (2020). What You Should Know About Sleep Paralysis. Sleep Foundation. Retrieved from: https://www.sleepfoundation.org/parasomnias/sleep-paralysis
