Sleep Paralysis: The Fear of "I Can't Wake Up"

You're lying in bed, aware of your surroundings, but you feel like, "I can’t wake up". Your body won’t move, your voice is trapped in your throat, and a shadowy figure lurks in the corner of your room.

Panic sets in. Is it a dream? A ghost? A glitch in reality? This eerie phenomenon is known as sleep paralysis, a strange and terrifying experience where your mind wakes up, but your body stays frozen.

It’s like being locked inside your own nightmare—except you’re wide awake. But what exactly causes it, and is there a way to stop it?

With World Sleep Day around the corner, it's time to dive into the mystery behind sleep paralysis and uncover the truth behind this chilling sleep disorder.

What is sleep paralysis?

Sleep paralysis is a temporary inability to move or speak that occurs when you're waking up or falling asleep. During these transitions, you may be conscious but feel immobilized, often accompanied by hallucinations or a sensation of pressure. This phenomenon is classified as a parasomnia, a type of sleep disorder involving abnormal behaviors during sleep.

Symptoms of sleep paralysis

The primary sleep paralysis symptom is atonia, or the inability to move the body or speak. Episodes often include:

• Hallucinations: Visual, auditory, or sensory experiences that aren't real, such as sensing a presence in the room.
• Chest pressure: A feeling of weight on the chest, sometimes leading to breathing difficulties.
• Fear and anxiety: Intense emotions due to the inability to move and the often frightening hallucinations.

These episodes typically last from a few seconds to a couple of minutes and resolve on their own.

Why does sleep paralysis happen

What causes sleep paralysis? The exact reason is not fully understood, but several factors are associated with an increased risk:

• Sleep deprivation: Lack of adequate sleep can trigger episodes.
• Irregular sleep schedules: Frequent changes in sleep times or shift work can disrupt normal sleep patterns. Find out how much sleep is necessary for you.
• Mental health conditions: Stress, anxiety, and depression have been linked to sleep paralysis.
• Sleep disorders: Conditions like narcolepsy or obstructive sleep apnea are associated with higher incidences.

During REM (rapid eye movement) sleep, the body naturally experiences muscle atonia to prevent acting out dreams. Sleep paralysis occurs when this atonia persists into wakefulness, leaving the person conscious but immobile.

When does sleep paralysis usually happen?

Sleep paralysis typically occurs during one of two transitions:

• Hypnagogic: As you are falling asleep.
• Hypnopompic: As you are waking up.

In both cases, your mind becomes aware before your body has completed the process of transitioning to or from REM sleep, resulting in temporary paralysis.

How long does sleep paralysis last?

Episodes of sleep paralysis are generally brief, lasting from a few seconds up to two minutes. Despite their short duration, they can be distressing due to the combination of paralysis and hallucinations.

What happens if you wake someone up during sleep paralysis?

If you attempt to wake someone experiencing sleep paralysis, they may regain movement more quickly. However, abruptly awakening them can cause confusion or fear. It's often best to let the episode pass naturally, as it typically resolves on its own within minutes.

Who develops sleep paralysis?

Sleep paralysis can affect individuals of all ages, but certain groups are more susceptible:

• Adolescents and young adults: Symptoms often first appear in teenage years and may continue into the 20s and 30s.
• Individuals with mental health conditions: Those experiencing stress, anxiety, or depression are at a higher risk.
• People with disrupted sleep patterns: Shift workers or those with irregular sleep schedules may experience more frequent episodes.

Studies suggest that approximately 7.6% of the general population experiences sleep paralysis at some point in their lives.

Also read: Why do we sleep?

Is sleep paralysis dangerous?

While sleep paralysis can be frightening, it is not considered dangerous. There are no physical health risks associated with episodes, and they do not cause lasting harm. However, recurrent episodes can lead to anxiety about sleep, which may impact overall well-being.

How is sleep paralysis treated?

Treatment for sleep paralysis focuses on addressing underlying causes and may include:

• Improving sleep hygiene: Establishing regular sleep schedules, creating a restful environment, and avoiding caffeine or electronics before bed.
• Managing stress and mental health: Techniques such as mindfulness, therapy, or counseling can reduce stress-related episodes. Try some relaxing yoga poses for sleep.
• Treating associated sleep disorders: Conditions like narcolepsy or sleep apnea should be managed with the help of a healthcare provider.

You can also try a mental exercise, known as cognitive shuffling to drift off to sleep when you can't.

In some cases, a doctor may prescribe medication to regulate sleep patterns or address underlying mental health conditions.

Soothe your way to sleep

Racing thoughts, physical tension or irregular sleep patterns. If you're guilty of any of these, it's likely you'll experience sleep paralysis at some point in your life.

One major phenomena that can not only help you sleep better but also stress less, stay relaxed and wake uop feeling refreshed is mindfulness.

Here's how Level SuperMind cuts through the noise:

• Sleep stories that actually distract your overthinking brain
• Guided meditations specifically designed to shut down mental chatter
• Calming music tracks that signal your nervous system it's time to rest
• Yoga and breathing techniques to release physical tension
• Journaling tools to dump your mental baggage before bed

Try one of the most played sleep meditations on Level SuperMind:

Insomnia to deep sleep

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How to stop sleep paralysis in the moment

During an episode of sleep paralysis, consider the following strategies:

• Focus on breathing: Concentrate on slow, deep breaths to promote calmness.
• Attempt small movements: Try wiggling your fingers or toes to gradually regain control over your muscles.
• Relax and avoid panic: Remind yourself that the experience is temporary and will pass.

Understanding that sleep paralysis is a common and non-threatening condition can help reduce fear during episodes.

Access the list of best food to eat at night, and the worst, for a core sleep.

Frequently Asked Questions

How to get out of sleep paralysis?

If you find yourself in an episode of sleep paralysis, try the following methods to regain movement quickly:

• Stay calm and breathe deeply – Remind yourself that it’s temporary. Avoid panic, as fear can make the experience feel longer.
• Focus on moving a small part of your body – Try wiggling your fingers, toes, or blinking your eyes to break the paralysis.
• Make an effort to speak – Even if it feels difficult, trying to make a small sound can help wake your body up.
• Concentrate on a loved one’s voice – Some people find that thinking about someone they trust helps them escape the episode faster.
• Try to wake yourself up completely – If possible, shift your focus to fully awakening instead of trying to move immediately.

How to overcome fear of sleep paralysis?

The fear of sleep paralysis can be overwhelming, but these strategies can help manage and reduce it:

• Educate yourself – Understanding that it’s a common experience and not harmful can ease anxiety.
• Improve sleep hygiene – Stick to a consistent sleep schedule, avoid caffeine before bed, and create a relaxing bedtime routine.
• Reduce stress – Practices like meditation, deep breathing, and mindfulness can prevent episodes. The same suggestion applies if you experience hypnic jerks frequently.
• Avoid sleeping on your back – Studies suggest that sleeping on your back increases the likelihood of experiencing sleep paralysis.
• Use a nightlight or comforting background noise – These can help lessen fear if you experience hallucinations during episodes.

How serious is sleep paralysis?

Sleep paralysis is not physically harmful, but it can negatively affect mental well-being. Frequent episodes may contribute to:

• Sleep anxiety – Fear of experiencing paralysis can lead to trouble falling asleep.
• Sleep deprivation – People who avoid sleeping due to fear may suffer from fatigue, poor concentration, and mood swings. Don't focus on sleeping 8 hours in 4 hours.
• Underlying medical conditions – If episodes occur frequently, they may be linked to disorders like narcolepsy or sleep apnea, which require medical attention.

What is causing sleep paralysis?

The main reasons for sleep paralysis involve disruptions in REM sleep, leading to a state where the body remains paralyzed while the mind is awake. Triggers include:

• Lack of sleep – Sleep deprivation is a common cause. Know the best time to sleep and wake up.
• Stress and mental health conditions – Anxiety and depression increase the risk.
• Irregular sleep patterns – Jet lag, shift work, or inconsistent bedtimes can interfere with sleep cycles.
• Genetics – Some studies suggest a hereditary component in sleep paralysis susceptibility.

What is the name of the demon in sleep paralysis?

Many cultures associate sleep paralysis with supernatural entities. The most common is the sleep paralysis demon, which appears in hallucinations as a shadowy figure, a ghost, or a pressing weight on the chest. Some traditional names include:

• The Night Hag – A folklore entity in many cultures.
• The Old Hag – A term used in Newfoundland folklore.
• Kanashibari (Japan) – Translates to “bound in metal,” describing the sensation of paralysis.
• Mare (Germanic folklore) – A demon-like creature that sits on the chest of the sleeper.

Final thoughts

Sleep paralysis can be a frightening but harmless experience. By understanding what causes sleep paralysis and learning ways to manage it, you can reduce its occurrence and lessen its impact. If episodes become frequent or interfere with daily life, consult a medical professional to rule out any underlying sleep disorders.

Read next: Is Afternoon Sleep Good or Bad?