If you’ve ever woken up unable to move or talk even though you were awake, you may have experienced sleep paralysis—a strange and unsettling condition.
Many people think it’s rare, but it actually happens more often than we realize. Because it feels unreal and frightening, people often don’t talk about it.
According to the Cleveland Clinic, sleep paralysis happens when your body is caught between being asleep and awake. It only lasts a short time—from a few seconds to a couple of minutes—and is considered a sleep-related condition.
While it can make you feel scared or anxious, sleep paralysis itself is not dangerous. However, if it happens frequently, it may be linked to other sleep problems, so it’s best to see a doctor to avoid ongoing stress and worry.
Studies show that about 30% of people experience sleep paralysis at least once in their lives.
It can happen just before you fall asleep or when you’re waking up. Common signs include being unable to move your arms or legs, not being able to speak, feeling pressure on your chest or like you’re suffocating, sensing that you’re leaving your body, seeing or hearing things that aren’t there, and feeling very sleepy during the day. Episodes can last from a few seconds to as long as 20 minutes and are often filled with fear, panic, and a sense of helplessness.
Sleep paralysis happens because of how the body normally works. During REM sleep—the stage when we dream—the brain turns off muscle movement so we don’t act out our dreams. An episode occurs when your mind wakes up but your body doesn’t yet. As a result, you’re awake and aware, but your body is still “asleep.”
This short disconnect between the mind and body is often caused by stress, lack of sleep, anxiety, irregular sleep schedules, or extreme tiredness. Basically, anything that interferes with good, regular sleep can trigger it.
To help prevent it, try to sleep on a regular schedule, avoid using screens right before bed, manage your stress, and make sure your sleeping space is calm and comfortable.
If it does happen, stay calm and focus on your breathing. Try to move just one finger or toe. Little by little, your body will relax and you’ll be able to move again.
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