Sleep paralysis is a condition where you regain your consciousness while sleeping; wherein your mind is awake, but your body cannot move, say experts. Goirika Poddar (22), a travel and tourism graduate from Kolkata experienced stiffness in her body when she tried to reach out to her mother the moment she woke up from sleep. But she could neither move nor speak.
“It was a terrifying experience, and it was hard to even breathe. I was conscious, I was able to see my mother, but just could not make any movement,” recalled Goirika, sharing her sleep paralysis episode.
“Sleep consists of two stages: Non-Rapid Eye Movement (NREM) and Rapid Eye Movement (REM). Sleep paralysis can occur when the person is shifting from NREM to REM sleep. Sometimes, the shift is too quick, and the person regains his/her consciousness while the body is still asleep or in a paralysed condition,” explains Dr Vasunethra Kasargod, pulmonologist, Manipal Hospital, Bengaluru. He says, “20-30 percent of the population experience sleep paralysis at least once in their lifetime. It occurs only once or repetitive episodes which needs examination.”
What is sleep paralysis?
“Sleep paralysis is a rapid eye movement (REM) parasomnia (sleep disorder occurring during REM phase of sleep). Dreams occur during REM sleep where there is no motion or muscle activity. When one is experiencing emotional dreams during REM sleep, the brain sends signals that prevent arm or leg movements (so that one does not start acting upon dreams),” says Dr Sudhir Kumar, senior consultant neurologist, Apollo Hospitals, Hyderabad. He adds, when an individual is not able to move or speak during sleep paralysis, [he/she] might feel “trapped” and this will last for a few seconds or a few minutes only.
What causes sleep paralysis?
While there is no definite cause, experts say some of the risk factors for a person to develop sleep paralysis include anxiety disorders, poor sleep quality, consumption of alcohol, exposure to traumatic events and a family history of sleep paralysis. “Genetic associations were found in many cases,” said Dr Kumar.
He also added saying that recent emotional trauma or stress can trigger sleep paralysis. Sleep paralysis incidence is higher among college students. People with history of childhood abuse (especially sexual abuse) and those suffering from post-traumatic stress disorder (PTSD) also have a higher incidence of developing sleep paralysis.
A research published in June 2022 states that sleep paralysis can occur in isolation or as a symptom for sleep related disorders such as narcolepsy (excessive day time drowsiness), seizures, etc. Happiest Health had an email conversation with Matthew Horsnell, Community Director, TREND Community and a person living with narcolepsy and cataplexy from the U.S and he concurred to the point as well. He said, “Sleep paralysis is one of the pentad symptoms of narcolepsy. I experience it weekly, or more during times of stress. In people with narcolepsy, it is commonly occurs when a person is waking up. My sleep paralysis often overlaps with frightening auditory, visual, and tactile hallucinations.”
Perils of sleep paralysis
“I have had multiple episodes of sleep paralysis and I have felt like someone was choking me and it was scary,” said Anjali Rai, a 21-year-old post-graduate in science. For Shivani (23), she could see herself roaming around but was stiff on the bed.
Dr Kumar says that the things that we see can be associated with our fears. “Loneliness, fear and stress can affect us subconsciously, which could [lead to] multiple episodes in people.”
What can be done?
Dr Girishchandra, senior consultant psychiatrist, Aster CMI hospital, Bengaluru lists the following steps:
- Stress management
- Maintaining sleep routine
- Exercising regularly
- Maintaining a balanced diet
Consult a psychologist
If there are repetitive episodes, one should consult a psychologist and undergo preliminary assessment to address the underlying cause. Sleep analysis can also be done and based on the outcome, treatment can be given either through lifestyle modification or medication. Dr Kasargod said cognitive behaviour therapy (CBT) can be done, but it is important to understand the underlying issue.
Takeaways
- Sleep paralysis is a disorder that occurs during REM sleep, when your mind is awake, but your body cannot move.
- Sleep paralysis episodes are often isolated. However, repetitive episodes could indicate an underlying disease.
- Consult a psychologist or sleep therapist in case of repetitive episodes.
- Better stress management and good sleep hygiene will reduce the risk of sleep paralysis.
