Sleep paralysis is a disorder or state of mind where a person is unable to move or speak while sleeping or waking up. It is a temporary period of muscle weakness that typically affects just after wake up in the morning or in the middle of the night.

This unusual phenomenon can be a frightening experience as the person is conscious but unable to move any part of his body; not even a finger or blink the eyes or say a single word. Sometimes, this condition can be accompanied by vivid hallucinations, such as a shadowy figure or frightening being that may seem so real but is merely a projection of the mind.

Sleep paralysis can happen once or twice in a lifetime, or it can be a chronic problem that hampers normal sleep cycles.

The Symptoms of Sleep Paralysis

Sleep paralysis has many symptoms that can vary from person to person. Below are some of the common symptoms of sleep paralysis:.

Feeling of pressure on the chest
Difficulty in breathing
Inability to move or talk
Feeling of fear or dread
Vivid and sometimes bizarre hallucinations
Sense of presence in the room

The Causes of Sleep Paralysis

Sleep paralysis is the state of mind that occurs between the rapid eye movement (REM) sleep cycle and the transitional sleep cycle. There are many causes of sleep paralysis that can trigger this phenomenon.

Some of the common causes of sleep paralysis are discussed below:.

: Irregular Sleep Schedules

Having an irregular sleep schedule can affect your natural sleep-wake cycle, making it difficult to maintain a consistent sleep pattern.

This disturbance can cause sleep paralysis, which is why it is recommended for people to maintain a regular sleeping schedule.

: Stress and Anxiety

Stress and anxiety can lead to sleep paralysis. Studies have shown that when we are stressed or anxious, our breathing and heart rate can change, which in turn can trigger a state of paralysis.

: Sleeping on the Back

Research has shown that people who sleep on their backs are more susceptible to sleep paralysis than those who sleep on their stomachs or sides. Sleeping on your back can cause a more relaxed, deep sleep that is more likely to trigger the condition.

: Narcolepsy

Narcolepsy is a neurological disorder that can cause sleep paralysis. People who suffer from this disorder have difficulty controlling their sleep-wake cycle and can experience paralysis episodes when they are falling asleep or waking up.

How to Deal with Sleep Paralysis?

There are many ways to deal with sleep paralysis. Here are some of the things that you can do to prevent and reduce the experience:.

: Maintain a Regular Sleep Cycle

Maintaining a regular sleep cycle is essential to prevent sleep disorders like sleep paralysis. Set a specific time to go to bed and wake up each day and try to stick to it. This habit can help regulate and stabilize your sleep-wake cycle.

: Relaxation Techniques

Practicing relaxation techniques like meditation, yoga, and deep breathing exercises can help manage stress and anxiety that are known causes of sleep paralysis.

These techniques can bring down the heart rate, calm the brain and muscles, promoting a more peaceful sleep and lesser chances of occurrences of sleep paralysis.

: Avoid Sleeping on the Back

Avoiding sleeping on the back can help prevent sleep paralysis.

Sleep on your sides or stomach to decrease the chances of experiencing the phenomenon as sleeping on your back can trigger the relaxed and deep sleep cycle which may then lead into a sleep cycle that results in sleep paralysis.

: Consult a Doctor

Consult a doctor if your sleep paralysis is frequent and is disrupting your daily life. A doctor can diagnose and treat underlying conditions that may contribute to sleep paralysis that may cause it frequently or to an uncomfortable extent.

Conclusion

Sleep paralysis is an intriguing and frightening experience that can be debilitating for some.

Though the cause and exact reason to why it occurs is still largely unknown, following a sleep schedule and maintaining stress levels along with adopting some relaxation techniques can help reduce the waves of paralysis episodes. And if that is not helping, consulting a doctor is the best way forward.