Sleep paralisis
Sleep paralysis is a temporary condition where you are awake or just waking up, but you cannot move or speak for a short time. It can feel very frightening, but it is usually harmless.
What happens during sleep paralysis?
You are aware of your surroundings.
You cannot move your body or speak.
It usually lasts from a few seconds to a couple of minutes.
It ends on its own.
Why does it happen?
Sleep paralysis occurs when your brain wakes up before your body does.
During a stage of sleep called REM (Rapid Eye Movement) sleep, your brain temporarily prevents most of your muscles from moving. This is called REM atonia, and it stops you from acting out your dreams. If you wake up before this muscle paralysis ends, you experience sleep paralysis.
What does it feel like?
Some people experience:
A heavy pressure on the chest.
A feeling that someone is in the room.
Seeing, hearing, or feeling things that aren't really there (these are dream-like hallucinations that happen because part of the brain is still dreaming).
Fear or panic because they cannot move.
Who is more likely to have it?
Sleep paralysis is more common if you:
Don't get enough sleep.
Have an irregular sleep schedule.
Sleep on your back.
Are under stress or anxiety.
Have certain sleep disorders, such as narcolepsy.
Is it dangerous?
No. Although it can be very scary, sleep paralysis itself is not dangerous and does not stop you from breathing.
How can you reduce it?
Get 7–9 hours of sleep each night (or the amount recommended for your age).
Keep a regular bedtime and wake-up time.
Reduce stress.
Avoid caffeine close to bedtime if it affects your sleep.
Try sleeping on your side if it often happens while lying on your back.
If sleep paralysis happens frequently, lasts a long time, or is accompanied by excessive daytime sleepiness, it's a good idea to see a doctor or a sleep specialist to check for an underlying sleep disorder.