Sleep Paralysis: A Nightmare from a Scientific Perspective

Only imagine going to bed and falling soundly asleep, then, in the middle of the night, one suddenly wakes up and is wide awake and cannot move at all. The chest is constricting, and breathing is very labored and as one lays helpless, some dark, shadowy figure seems to move towards them. They try to scream, but no sound is emitted; just as fast as it started, it stops, and one gets back control of their body. Though a disorder that sounds out of a particularly bad horror movie, sleep paralysis is, in fact, real; for most of the people who experience it, it is a harmless yet frightening experience.

In this paper, we take a closer look at the mechanics of sleep paralysis, why they occur, discuss some scientific research made on the subject, and show some potential ways of reducing their frequency. Whether you ever experienced sleep paralysis yourself or were interested in learning more about the subject, make sure to read on!

What is Sleep Paralysis?

Sleep paralysis is a condition wherein one becomes conscious while either waking up or falling asleep, but he will not be able to move or utter a word for a few seconds to a couple of minutes. That may seem to be an eternity to those who experienced it. Many who have gone through this state reported that during their episodes, they saw vivid hallucinations often of supernatural creatures, making the experience even more terrifying.

Where it gets even scarier, research estimates that about 8% of the population has, in their lifetime, experienced some form of sleep paralysis. Scientists reassure us that these episodes, though a bit unsettling, are just not dangerous and not a threat to health.

Why does sleep paralysis happen?

It is a condition that occurs when one happens to wake up during REM sleep, which is the peculiar phase of sleep during which the human brain is especially active, and during which dreams are most likely to occur. If one goes by the course of nature, during REM sleep one's body experiences a sort of temporary paralysis called muscle atonia. That is the paralysis which keeps one from acting out one's dreams physically. Such paralysis is important because that would prevent people harming themselves in sleep.

Should you happen to wake up before REM sleep is over, your brain awakens, but your body is still in that paralyzed state. This sets up the terrifying inability to move with resultant breathlessness many people report. This is the incongruity between the alertness of the mind and the body. Because the brain is still somewhat in a dream state while one is experiencing sleep paralysis, hallucinations often come hand in hand with the episode and make it feel so frightening.

The Science behind Sleep Paralysis Hallucinations

Sleep paralysis hallucinations can be visual, auditory, and sensational; they just feel about real. Most people describe commonplace things, seeing shadowy figures, a feeling of a presence present in the room, or hearing strange sounds. They happen because of an aroused half-awake and half-dreaming state of the brain. That is also because, during REM sleep, parts of the brain-the amygdala and the thalamus-are very active; hence, dreams during this stage of sleep tend to be more emotive and vivid. Parts of the dream world merge with reality during sleep paralysis, bringing on intense, and many times disturbing, hallucinations.

Traditionally, the cause of sleep paralysis was demonic spirits or evil spirits in the minds of many people. Considering the clarity and at times even horror of those hallucinations, it was not strange that through centuries, people would interpret their hallucinations as paranormal phenomena. On the other hand, modern science prosaically explains this hallucination, reminding us that all those strange scenarios were the creation of our big and active brain during REM sleep.

Contributing Factors to Sleep Paralysis

Although this is considered relatively common, some individuals are more apt to experience it; major risk factors include the following:

• Sleep deprivation: Too little rest increases the possibility of the person waking up during REM sleep and thus developing sleep paralysis.
• Stress: It is emotional and mental, disrupting sleep patterns and making episodes more likely.
• Sleep disorders: include sleep apnea and narcolepsy. Besides, sleep paralysis may relate to sleep disorder.
• Various Medications: There are certain medications, especially of the neurological genre, which make one more prone to sleep paralysis.
• Changes in sleeping habit: irregular night shifts, unusual timings to sleep, and even the advanced stages of jet lag resulted in sleep paralysis.

It generally occurs among people between 10-25 years old but can occur at any age. It does not exist in isolation but rather comorbidly occurs with the following common mental disorders: post-traumatic stress disorder, anxiety, and depression-all of which may perhaps hint at something about its association with the quality of sleep and general well-being.

Can sleep paralysis be dangerous?

Sleep paralysis, though as frightening as it may seem, is not harmful. It can be termed as fatal, but the hallucinations and inability to move pose no serious health risks. Your diaphragm, although the other chest muscles shut down, is still at work during such episodes of paralysis - the muscle controlling breathing. This would explain why individuals having an episode often report difficulty breathing or a feeling of pressure on the chest, yet they are actually able to take in enough oxygen during this time period.

In fact, some take it further and find the experience appealing. Indeed, it is estimated that about 20% of those who suffer frequently learn to relax during the episode and even show a liking for the sensation of lying between wakefulness and dreams. The more they become aware of recognizing sleep paralysis as something natural and nonharmful, the less these kinds of people develop fear and anxiety towards the condition.

Does Sleep Paralysis Have a Genetic Component?

Scientific sleep paralysis research has been conducted for several decades now, and though, at the minimum, some research has indicated genetic predisposition may be a factor. Twin studies have indicated a genetic origin in that where one twin has sleep paralysis, chances of the other twin having experienced this condition are increased. These types of studies can only indicate the involvement of genetics, with more specific, detailed research required to confirm this.

Prevention and management of sleep paralysis

Since there is no established cure yet for sleep paralysis, a number of measures can be done which may reduce the frequency and intensity of the attacks. The following are some useful tips in managing sleep paralysis:

• Follow a sleeping schedule: Sleep and wake up at the same time every day. This will provide the body with a regulated sleep cycle, hence reducing the chances of waking up in REM sleep.
• Avoid intake of alcohol and drugs before going to sleep: it is because alcohol and addictive drugs disrupt the normal sleep process leading to paralysis.
• Change your sleeping position: Sleep paralysis is a common occurrence when people sleep on their backs. Attempt to sleep on your sides or on your stomach to avoid this problem.
• Keep your stress at bay: One of the triggering factors is actually stress, so the relaxation techniques that include meditation, deep breathing, or progressive muscle relaxation may help a person prevent the attack.
• When to seek medical attention: Make an appointment with your doctor immediately if you continue to have sleep paralysis that is giving you anxiety in your life. Sometimes medications such as antidepressants are given to treat the sleep-wake cycle.

Conclusion: Sleep Paralysis and its Causes

This happens when the head outsmarts the body; the former wakes up before the latter does causing temporary paralysis with associated vivid hallucinations. When this less fearsome basic science behind it is there, it occurs. The result of it has been that many people think that their experiences are the consequence of supernatural interference. These are actually a natural constituent of the normal REM sleep cycle, and is not dangerous at all.

There are a few lifestyle changes and numerous relaxation techniques that may help in managing the condition for those who suffer from it regularly. You minimize sleep paralysis episodes by regulating your sleep pattern; hence, the reduction of stressors can improve your condition and improve the quality of your sleep.

Have you ever experienced sleep paralysis? Use the comment section below to let us know about your experience. And don't forget to connect with us on social media for more sleep-related tips and tidbits.

Overview:

• Sleep paralysis happens in about 8% of the population.
• Conditions occur when a person wakes up during REM sleep and is briefly paralyzed with vivid hallucinations.
• The conditions of stress, sleep deprivation, and changes in sleep are conditions that favor sleep paralysis.
• Sleep paralysis is pleasurable for some individuals, and they manage to relax during the episodes.
• Sleep paralysis, though not well studied, may be genetically based in some cases.
• By realizing what sleep paralysis is, we will eliminate the associated fear and myths about it, therefore enabling better management of sleep health.