ANOTHER good topic suggested by an avid reader. While sleep paralysis is not directly a mental health illness, it can cause and be caused by such issues, it’s also something from which many of my clients have suffered at one point or another in their lives. Sleep paralysis is categorized as a type of parasomnia, which are abnormal behaviours during sleep.

Have you ever felt as though you are awake but paralysed in your sleep – all at the same time? Sleep paralysis is a state whereby one passes just between the stages of sleep and wakefulness; meaning it typically happens just as you are about to fall into sleep or just about to wake up. It differs for some people, but many are conscious during these episodes, meaning they are aware it’s happening, but they cannot move or speak. Some people also feel a heaviness on their chests or the ability to normally breathe. While we usually think of being awake or asleep as clearly distinct, conditions such as sleep paralysis challenge these fixed boundaries.

Basically, when we fall into a deep sleep, the body experiences a loss of muscle control known as atonia. This is what helps us not to physically act out our dreams or have deep movements in our sleep. When atonia depletes, people usually wake up and so are not aware of our loss of muscle control. However, some people consciously wake up during this sleep stage, where they are still experiencing atonia- hence the inability to physically move.

If you’d like to do your own further research, as I mentioned, sleep paralysis occurs only
at one of two times. If it occurs while you are falling asleep, it’s called hypnagogic or predormital sleep paralysis. If it happens as you are waking up, it’s called hypnopompic or postdormital sleep paralysis.

While there still isn’t a great deal of research on it, scientists believe that about 8-10% of people experience sleep paralysis in their lifetimes. Episodes can last from a few seconds to around 20 minutes. The average length is between six and seven minutes. It can occur at any age, but typically, if you haven’t experienced it from early adulthood, the chances are rare that it will occur.

If it sounds scary, that’s because it is; however, if though it may feel like it at the time, it is not life-threatening. There are two different types of Sleep Paralysis- occurrent, which is often linked to more serious sleep disorders such as narcolepsy or isolated sleep paralysis, which happens rarely and is dependent on personal factors such as lack of sleep or substance use.

A few things can happen during sleep paralysis episodes. Atonia, as I mentioned, the inability to move, and an average of 75 percent of individuals also hallucinate during this time, which is typically what causes most of the fear.

Hallucinations during sleep paralysis fall into three categories: intruder hallucinations, which involve the perception of a dangerous/scary person or presence in the room. Chest pressure hallucinations, also called incubus hallucinations, can incite a feeling of suffocation or Vestibular-motor (V-M) hallucinations, which can include feelings of movement (such as flying) or out-of-body sensations. Many people have also reported sounds such as humming, hissing, static or even voices, whispers and roars are also experienced.

With regard to what causes Sleep Paralysis, there are a few theories that include genetic components, mental health issues such as stress or anxiety, disrupted sleep schedules, or just dysfunction in REM sleep.

There are different theories based on cultural backgrounds as well. We’ve all heard about demonic possession or alien abductions. Well, most researchers believe sleep paralysis is what’s really going on in those situations.

As regards treatment, sleep paralysis is not curable, but it is possible to manage the risk factors that trigger the condition. It’s called good sleep hygiene and includes:
– Get good sleep! This means as many night-time hours as you can with as little distraction as possible before sleep – no tv or phone use at least an hour before attempting to sleep.

– Maintain a consistent sleep schedule- going to bed and waking up at the same time every night/day.

– Reduce alcohol and caffeine at night (or in general because you know, it’s just healthier)

– Exercise at least two hours before attempting to sleep.

– Incorporate a peaceful night-time ritual, which can include reading, meditation, yoga etc.

– Do not nap during the day, as this affects your REM sleep which makes the episodes more likely to occur.

– Try not to sleep on your back as studies have shown that there is a high correlation between those who sleep on their backs and those who experience sleep paralysis.

If you are in the middle of a sleep paralysis episode, I know it can be very scary, but you can try to take control over the situation. Try to stay calm and concentrate on your breathing- remind yourself that what is happening to you is a physiological abnormality, nothing paranormal and it will not last much longer. Also, if you can focus on just making very small muscle movements, one at a time- a finger or toe. As the movement starts, the remaining muscles will respond faster and end the episode.

If you are experiencing recurrent episodes, as always, it would be best to speak to your doctor or a mental health professional about them, as these can be distressing, there may be a more serious underlying cause or the episodes themselves will incite anxiety and sleep deprivation. In these cases, medication and therapy are often recommended.
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Thank you for reading and please continue to send column suggestions to caitlinvieira@gmail.com
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