What is a sleep paralysis?

Sleep paralysis is a rare but well-known phenomenon and describes the state in which we awaken from sleep at night, paralyzed. But what exactly happens during sleep paralysis, and what causes our mind to wake up while our body remains asleep?

Table of contents

1. What is sleep paralysis?
   
2. How does sleep paralysis occur?
   
3. Causes & triggers of sleep paralysis
   
4. Is sleep paralysis dangerous?
5. Help & Tips
6. Conclusion

1. What is sleep paralysis?

Sleep paralysis is a rarer sleep disorder, also known as sleep paralysis, which usually occurs immediately after falling asleep or shortly before waking up. It describes a paralysis-like condition that is accompanied by a temporary loss of muscle control. Those affected then suddenly wake up from sleep, but despite being fully conscious, are unable to control their muscles and move, speak or react in any other way for a short time. This unpleasant inability to move is often accompanied by visual and auditory hallucinations as well as feelings of fear or shortness of breath. Sleep paralysis can last from a few seconds to several minutes and is generally an unpleasant but harmless phenomenon. According to surveys, up to 30% of people have experienced waking up in the night and lying in bed, wide awake but rigid, with nightmarish hallucinations.

2. How does sleep paralysis occur?

In sleep paralysis, the transition between sleep and wakefulness is disrupted, which occurs particularly easily towards the end of a sleep cycle. Our brain is inactive during the REM phase.Sleep phases particularly active – we dream and process important information and experiences. To protect ourselves from uncontrolled movements and injuries during the lively Dreaming To protect ourselves, our brain blocks the transmission of muscle commands during this time and puts our body into a temporary state of "paralysis." Sleep paralysis itself is actually a harmless and natural protective mechanism of our body that occurs for a certain period of time every night and usually goes unnoticed.

However, when we experience sleep paralysis, we awaken in the transition between dream sleep and the waking state, precisely when our body is still asleep and our brain is still dreaming. In this mixed state of wakefulness and REM sleep, we consciously perceive the unusual inability to move and experience dream-like hallucinations. Then, all we can do is wait until we fully awaken from sleep and can move again.

3. Causes & triggers of sleep paralysis

What exactly causes us to be torn from our natural sleep pattern and awaken at the wrong or inappropriate time is not yet known. However, researchers suspect that several factors can contribute to the occurrence of sleep paralysis. These include, among others, the disorder also known as "sleeping sickness." Narcolepsy, stress, a disturbed or irregular sleep-wake rhythm, mental illnesses such as anxiety disorders or depression or even sleeping on your back.

4. Is sleep paralysis dangerous?

Don't worry! Although it may feel extremely uncomfortable and frightening, a single occurrence of sleep paralysis is usually harmless.The paralysis of the muscles occurs naturally and quickly disappears when we fully wake up or fall asleep again. And the frequently reported shortness of breath, feelings of pressure, or palpitations shouldn't worry you, because breathing and heartbeat continue to be regulated automatically.

However, if such an experience occurs frequently or if serious illnesses exist, you should investigate the exact cause. Because a disturbed sleep structure and frequent awakenings also prevent sufficient regeneration at night and harm the health and quality of our sleep in the long term.

5. Help & tips against sleep paralysis

Waking up with frightening dream images, palpitations, or shortness of breath, and not being able to move, quickly causes fear or panic in most people. During sleep paralysis, we are also unable to call for help or draw attention to ourselves, which can be very frightening and unpleasant. So, how should we behave if we wake up in the night feeling paralyzed, and what can we do to prevent the horrific situation of sleep paralysis from occurring in the first place?

During sleep paralysis: Keep calm

The most important thing while experiencing sleep paralysis is to remain calm and understand why your body isn't responding as usual at the moment. Try to focus on calm breathing and remember that you're in a natural body state and will be able to move freely again in a few moments.

Preventive: Good sleep hygiene & regular sleep rhythm

To ensure that your sleep is optimal and the transition between the important sleep phases is not disturbed, you should, in addition to healthy sleep hygiene, of course, pay particular attention to a regular Sleep-wake rhythm and make sure you get enough sleep overall. You can find tips on this, among others, here in the sleep magazine. Try to reduce stress and avoid caffeine and alcohol, especially in the evening. According to scientists, it can also help to avoid sleeping on your back and, if possible, sleep on your side or stomach.

6. Conclusion

• Sleep paralysis is a sleep disorder in which sufferers wake up from sleep and experience a paralysis-like state with dream-like hallucinations.

• In sleep paralysis, the transition between REM sleep (dream sleep) and wakefulness is disrupted.

• Possible causes of sleep paralysis include an irregular sleep-wake rhythm, stress, psychological disorders or sleep disorders such as narcolepsy.

• Good sleep hygiene and a regular sleep rhythm help prevent sleep paralysis and promote healthy sleep.

Best wishes and see you soon!