Sleep Paralysis: What It Is & How to Stop It

Waking up unable to move, speak, or even call for help can be a terrifying experience, and for many, it’s all too real. Often accompanied by strange sensations or eerie hallucinations, sleep paralysis blurs the line between sleep and wakefulness in the most unsettling way. Though it might feel like something out of a nightmare, it's actually more common than most people think.

In this blog, we’ll explore what sleep paralysis is, why it happens, and how it affects the body and mind. We’ll also discover the most common causes, the truth behind widespread myths, and simple, natural strategies to help prevent future episodes, so you can get back to sleeping peacefully, without the midnight scares.

What is sleep paralysis? 

Sleep paralysis is a temporary inability to move or speak that occurs during transitions between wakefulness and sleep. It typically lasts from a few seconds to a couple of minutes and often leaves the person feeling fearful or anxious. According to studies, about 8 in every 100 people will experience sleep paralysis at some stage. Although alarming, sleep paralysis is generally harmless and is more common than many realise.

What does sleep paralysis mean in scientific terms?

From a scientific perspective, sleep paralysis occurs when a person regains consciousness before the REM (rapid eye movement) stage of sleep has fully ended. REM is the phase in which dreaming is most vivid, and during this time, the brain remains highly active while the body enters a natural state of muscle atonia or temporary paralysis to prevent us from physically acting out our dreams.

The meaning of sleep paralysis, in simple terms, lies in this disconnect: the mind wakes up, but the body remains immobilised. This misalignment between mental awareness and physical response creates the unsettling sensation of being awake, yet unable to move or speak.

Sleep paralysis causes: Why does it happen?

While the experience itself may be brief, it can feel deeply unsettling and even frightening. The following are the most common causes of sleep paralysis, which help explain why some individuals are more prone to these episodes than others.

• Poor sleep habits: Irregular sleep schedules and insufficient sleep can disrupt normal sleep cycles.

• Stress and anxiety: High levels of stress can affect sleep quality and increase the risk of sleep disorders.

• Sleeping on the back: Some studies suggest that sleeping in a supine position may contribute to more frequent episodes.

• Sleep disorders: Conditions such as narcolepsy or insomnia are commonly associated with sleep paralysis.

• Mental health conditions: Anxiety disorders and PTSD (post-traumatic stress disorder) have also been linked to an increased risk.

Types of sleep paralysis: Understanding the variants

There are broadly two recognised sleep paralysis types, each with its own characteristics. The following outlines these two main forms.

• Isolated sleep paralysis (ISP)

This refers to episodes that occur independently of any other sleep disorder. Many people will experience this at least once in their lives without it becoming a recurring issue.

• Recurrent isolated sleep paralysis (RISP)

This type involves multiple episodes over time and can significantly impact sleep quality and mental health. RISP may require lifestyle changes or medical support to manage effectively.

Can sleep paralysis be cured permanently?

While there is no definitive sleep paralysis cure, especially as it often arises from underlying issues, many people find that improving sleep hygiene and managing stress can significantly reduce the frequency of episodes. In more persistent or disruptive cases, treatment options may include cognitive behavioural therapy (CBT) to address anxiety or trauma, or in rare situations, medication prescribed to help regulate REM sleep. Ultimately, identifying personal triggers and adopting healthier sleep habits remain the most effective ways to manage and minimise episodes over time.

Myths about sleep paralysis: Separating fact from fiction

Due to its intense and surreal nature, sleep paralysis has inspired countless myths. Here are a few common myths and the facts that debunk them:

Myth 1: Only people with mental health issues experience sleep paralysis.

Fact: Sleep paralysis can affect anyone, regardless of mental health. It is commonly linked to poor sleep habits, stress, or irregular sleep patterns.

Myth 2: You can stop an episode by trying harder to move.

Fact: The inability to move during sleep paralysis is temporary and involuntary. Trying to fight it often increases panic, but it does not end the episode faster.

Myth 3: Sleep paralysis is extremely rare.

Fact: It’s actually quite common, with many people experiencing at least one episode in their lifetime, especially during periods of stress or sleep disruption.

Myth 4: Sleep paralysis only happens at night.

Fact: While more common during the night, sleep paralysis can also occur during daytime naps, particularly if the person quickly enters REM sleep.

How to prevent sleep paralysis naturally & effectively

If you’ve experienced sleep paralysis and want to avoid future episodes, there’s some good news for you,  natural prevention strategies are often highly effective. The following are a few preventive measures. 

• Maintain a consistent sleep schedule

Going to bed and waking up at the same time daily helps regulate sleep cycles. This helps your body develop a natural rhythm, making it easier to fall and stay asleep.

• Improve sleep hygiene

Create a calm, dark, and quiet sleep environment. Avoid screens, caffeine, and heavy meals before bed. Small changes, like dimming lights or using blackout curtains, can make a big difference.

• Reduce stress

Try mindfulness, yoga, or journalling to manage stress and anxiety levels. Lowering stress levels not only aids sleep but also improves overall mental well-being.

• Avoid sleeping on your back

Sleeping on your side can reduce the likelihood of experiencing paralysis. Back-sleeping may increase pressure on the airway and make you more vulnerable to sleep disruptions.

• Limit alcohol

Alcohol can interfere with your sleep stages and increase the risk. While it may make you drowsy, it disrupts deep sleep and can worsen sleep quality over time.

Take back control of your sleep

Sleep paralysis can feel like your body’s playing a cruel trick: awake in your mind, frozen in place, and wondering what on earth is going on. But don’t worry, you’re not alone, and you’re definitely not ‘cursed’.

While there’s no instant sleep paralysis cure, the right mix of better sleep habits, a calmer mind, and a more consistent routine can make a world of difference. With a bit of effort and the right approach, you’ll be well on your way to peaceful, uninterrupted sleep.

Frequently Asked Questions

1. What is sleep paralysis?

Sleep paralysis is a temporary inability to move or speak while falling asleep or waking up. It usually lasts a few seconds to a couple of minutes and can be quite frightening.

2. What causes sleep paralysis?

It’s often linked to disrupted sleep patterns, stress, sleep deprivation, or certain sleep disorders like narcolepsy. Poor sleep hygiene can also contribute.

3. Can sleep paralysis be prevented?

Improving sleep hygiene, reducing stress, and maintaining a regular sleep schedule can help prevent episodes. Avoiding alcohol and caffeine before bed also helps.