Sleep Paralysis

Sleep paralysis prevalence

Last Updated December 20th, 2021

What exactly is sleep paralysis?

Sleep paralysis is a sleep-related disorder where a person reaches a state of complete wakefulness but is unable to move his/her body. The individual wakes up from the sleep, but due to a mismatch between the signals that control the states of waking up and body movement, he/she feels paralyzed in sleep. During such an event, the individual may feel the presence of things and beings which are actually not present in the surrounding. He/she may even hallucinate and hear strange voices which cause the individual to panic. Usually, an episode of sleep paralysis hardly lasts for more than few minutes. But the experience is so intense and fear-instilling that people have concocted various supernatural myths to explain this phenomenon.

 

Finding the underlying causes

Sleep paralysis can occur in either of these stages – Hypnagogic (predormital) state or hypnopompic (postdormital) state. The first stage occurs when the person is in the process of falling asleep while the latter describe the stage just before waking up. In a hypnagogic state, the body gradually starts relaxing into entering the state of sleep. At this moment, if you become mentally aware, you will feel the inability to move and the body becoming “paralytic”.

Sleep paralysis chained feelingThe postdormital condition, where usually people experience sleep paralysis, can be explained through REM and NREM states. REM (rapid eye movement) and NREM (non-rapid eye movement) stages last for 90 minutes together and occur alternatively. NREM is much longer than REM state and is responsible for completely relaxing our body. In the REM state, dreams occur. Our muscles go in a state of dormancy so that we don’t physically act out our dreams. In this REM state, if we wake up, our muscles still remain very much inactive causing sleep paralysis.

Sleep paralysis is a fairly common condition. Studies indicate that 4 out of 10 people have experienced this at least once in their lives, with the first episode occurring during the teenage years. The following reasons are closely linked with the occurrence of sleep paralysis:

  • Not getting adequate sleep.
  • Frequently changing sleeping patterns such as in case of night-shift jobs or jet-lags.
  • Many disorders are closely related to sleep paralysis such as bipolar disorder, narcolepsy, restless leg syndrome, PTSD, etc.
  • Medications for controlling ADHD are also shown to have caused increased sleeping paralysis episodes.
  • Substance abuse and sleep paralysis show a close association.

 

Strange symptoms associated with sleep paralysis

  • Sleep paralysis prevalenceDuring an episode of sleep paralysis, the person is mentally awake and aware but is physically unable to move his/her body.
  • People often feel trouble in breathing and an increased pressure in the chest. This, in addition to the inability to move, makes people feel as if they are being attacked and strangled by a supernatural being.
  • Some people also experience auditory hallucinations such as strange whizzing and buzzing noises. Sounds of whispering and roaring might also be heard during such an episode.
  • Usually, people feel panicked and helpless under sleep paralysis. Many have experienced intense episodes of feeling dragged out of the bed or flying during such an event.
  • The visual hallucinations commonly include seeing terrifying shadow-like creatures which further add on to the fear.
  • In many scenarios, individuals may feel out-of-body experiences and the illusion of having imaginary limbs.
  • These hallucinations when coupled with the temporary bodily paralysis result in the arousal of panic-mode in the brain. In extreme scenarios, pain and spasms in limbs can occur making it an overall much fear-inducing event.

 

How do experts detect this condition?

Sleep paralysis can be recurrent or isolated in nature. In isolated cases, the individual experiences it once or twice over a long period of time. But if the individual experiences regular bouts of sleep paralysis, he/she should consult the doctor. The after-effects of this condition can leave a person anxious. It may also cause further loss of sleep leaving him/her extremely fatigued.

The best way to detect sleep paralysis is through a clinical interview. It helps in ruling out other causes associated with such sleeping disorder such as narcolepsy. Popular clinical interview methods include the Munich Parasomnia Screening method. Usually, the sleeping disorders caused by sleep paralysis and narcolepsy are indistinguishable. To get a clearer picture of the underlying cause, the doctor may ask the person to maintain a sleep journal. A family history of sleep disorders may also be linked to sleep paralysis. To get a realistic record of the sleep paralysis symptoms, the individual might be asked to participate in sleep studies.

 

How to get rid of the symptoms?

  • The usual underlying factor behind sleep paralysis is getting inadequate sleep. Getting back to healthy sleeping patterns is step one in the treatment of this condition.
  • In extreme cases medications may be prescribed; which are usually anti-depressants.
  • Culturally sensitive CBT (Cognitive Behaviour Treatment) was one the first treatment methodologies to formally address this issue as a medical condition.
  • MR (meditation-relaxation) therapy has shown effective results. It includes controlling the anxiety-driven emotions during the occurrence of such an episode and developing a calmer and positive approach in over-riding the stress-inducing emotions.

 

Is sleep paralysis preventable?

sleep paralysis and narcolepsyLike every other sleep disorder, sleep paralysis can be effectively prevented by following guidelines to healthy sleeping such as:

  • Sleeping on your side as opposed to sleeping on your back.
  • Avoid taking alcohol before bedtime as it disrupts normal sleeping patterns.
  • Herbal teas such as chamomile tea are great for inducing sleep naturally.
  • The bedtime routine should exclude screen-time activities (laptops, mobiles, television etc).
  • Relaxing techniques such as reading books or listening to soothing music will help one get proper sleep.
  • Meditation and breathing exercise have shown results in lower stress-levels and anxiety in our body. These could guarantee a disturbance-free sleep.
  • In case of a sleep paralysis episode, wiggling your toes/ finger can systematically help you move out of the zone.
  • Maintaining a sleep journal will keep one aware of the sleeping patterns and also the patterns of hallucinations experienced during that time. These can successfully help determine the underlying causes.

 

Dos and Don'ts

Dos
  • Few techniques can help you get out of the paralysis quickly. One of them is to sleep on your sides rather than on your back. Second, if you find yourself in such a situation, start by wiggling your toes. This helps get control of bodily movement.
  • Refer to a Cognitive Sleep Therapist for proper treatment.
  • Mindful meditation can help people get rid of stress and anxiety and improve overall quality of sleep.
Don'ts
  • Follow a erratic sleeping pattern.
  • Consume alcohol or caffeine close to bed time.
  • Go to bed in a stressed state of mind. Relax and clear your mind before going to sleep.

 

 

 

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Dragon Fruit – Blessing from Nature’s Basket Dragon fruit is packed with nutrients but low on calories. It is the dream food that can help…
How can berberine supplements help you live longer and healthier? Berberine is a turmeric look-alike herbal extract that is credited with numerous health benefits ranging from diabetes cure…
Urologist: When should you visit one and why? A urologist can treat not only genitourinary problems of both men and women but also can treat various…
The Cabbage Soup Diet: The healthiest way to instant weight loss Cabbage soup diet rapid weight loss diet for those who want to shed those extra pounds in less…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of the 17th century.
Inhale oxygen, exhale worries: The top breathing exercises and how to perform them Performing the breathing exercise is like becoming mindful of how you breathe.  Here is a list of breathing…
GGt test
GGT – Gamma-Glutamyl Transferase Test GGT or gammaglutamyl transferase test is a liver function test that is used to detect the extent of…
anoscopy
Anoscopy Anoscopy is an invasive diagnostic procedure where a small device known as anoscope will be inserted in the…
malarial antigen test
Malaria Antigen Test A malaria antigen test is a rapid diagnostic test (RDT) that can detect malarial antigens (proteins) in your…
sugar toxic health
Sugar: 7 new shocking truths revealed about the sweet poison Can drinking soda bring you closer to death? Is sugar slowly poisoning you and your family? You would…
avocado benefits
Avocado: 15 reasons why this fruit should be a staple in your diet Did you know that the word avocado literally means "testicles". Don't get grossed out as this power-packed fruit…
Cayenne: The remarkable benefits of these red hot chili peppers These may make you rush for a glass of water, but cayenne pepper is actually a healthy additive…
Kava: Is it the healthy substitute for alcohol you have been waiting for? Native to the beautiful South Pacific islands, Kava is a famous beverage rooted in the local culture. It…
How seitan proved to be a blessing in disguise for vegans worldwide Can only meat-eaters enjoy delicious juicy steaks and burgers? With seitan, the best meat substitute available today,even vegans…
How to correctly perform nasal irrigation using a Neti Pot? Neti pot has been a part of Ayurveda since centuries. This ancient tool is extremely effective in treating…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test is the most…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an organ that once…
glucose-tolerance
Oral Glucose Tolerance Test – GTT Glucose tolerance test (or Oral GTT) is used to detect the onset of diabetes or prediabetes conditions. It…
LFT-test
Liver Function Test – LFT LFT or Liver Function Test is a blood test used to determine the levels of hepatic enzymes which…
ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a particular liver enzyme…
ANTIPHOSPHOLIPIDANTIBODY(APL)_IgG
Antiphospholipid (APL) antibody-IgG The Antiphospholipid Antibody testing is a blood test used to determine an autoimmune disorder called Antiphospholipid syndrome linked…
Strep throat pain
Anti-Streptolysin-O Test The ASO or Anti-Streptolysin-O is a blood test designed to check for the presence of streptococcus bacterial infection…
vdrl test syphilis
VDRL Test The VDRL test is a blood test that is used to diagnose sexually transmitted or venereal diseases, primarily…
Period sanitary napkin-menstruaion-blood-colors
Period blood – what it says about your health Your period blood color and consistency indicate what is happening in your body. Is your blood bright red…
Hepatitis A virus infected liver
Hepatitis A Virus (HAV) Total Blood test to look for IgM antibodies to know if you are infected with Hepatitis A virus (HAV),…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking is good for…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in your body? Your…
L-theanine attention
L-Theanine: Better sleep, higher focus, and many other benefits Did you know that L-theanine found in green tea can make you sleep better and be focused at…
aspartame or sugar
Aspartame – Hidden truths about this storm in a teacup Aspartame, the artificial sweetener, has gone under the scanner on several occasions for allegedly doing more harm than…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet can bring all…
Agave nectar: The bitter truth about this sweetener revealed Agave nectar is considered to be sweeter than the normal table sugar and even contains higher amounts of…
gout diet purines
Gout Diet : Get relief from painful joints by eating these foods Are you a victim of this painful condition? Are medications providing only short relief? Find a list of…
DHEA wrinkles
DHEA: Now get unbelievable age defiance with this wonder hormone! DHEA is known popularly as the age-defying hormone. This supplement is widely used to slow down aging and…
Oil of Oregano: The one-stop essential oil you’ve been looking for Are you plagued by a weak immune system? High body inflammation accompanied by pain and infections? Why not…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea (or red bush)…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential health benefits that…
Mood swings
The real reasons for your mood swings and how to overcome them Are you prone to heated moods frequently? Do you also feel bouts of depressive feeling creeping up on…
shakeology woman
Meal replacement or protein drink? Learn all about Shakeology and its claims Shakeology from Beachbody claims to be the most suitable shake that can aid in weight loss, regulate blood…
hemoglobin variant analysis
Hemoglobin Variant Analysis Hemoglobin variant analysis is a blood test that is used to detect the presence of hemoglobin variants which…
cystatin C
Cystatin C Test Cystatin C is a specific single-chain protein that is found in body fluids and is a biomarker for…
piles fissure fistula
Allopathy vs homeopathy vs ayurveda treatment for piles, fissures, and fistula Read to know the best form of treatment among allopathy, homeopathy,or ayurveda for piles, fissures, and fistula

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