Sleep Paralysis: Causes, Symptoms, and Expert Tips to Overcome It

Sleep Paralysis: Causes, Symptoms, Treatment & Expert Opinions

Have you ever woken up in the middle of the night, feeling fully conscious but unable to move your body? A heavy weight presses down on your chest, breathing becomes difficult, and you can’t even call out for help. This frightening condition is known as Sleep Paralysis, commonly referred to in South Asian cultures as “being pressed by a ghost.” Though not life-threatening, it can be a terrifying experience for those who go through it.

According to research, nearly 8% of people worldwide experience sleep paralysis at some point in their lives. It is most common among teenagers and young adults. Let’s dive deeper into what sleep paralysis is, why it happens, and how to prevent it.

What is Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak while falling asleep or waking up. It occurs during the REM (Rapid Eye Movement) stage of sleep. In this stage, the brain is active and dreams occur, but the muscles remain paralyzed to prevent us from acting out our dreams. The problem arises when the brain wakes up before the body does, leaving a person mentally awake but physically paralyzed.

Why Does Sleep Paralysis Happen?

Experts say sleep paralysis is often linked to disrupted sleep cycles or mental stress. The most common causes include:

• Lack of proper sleep: Irregular or insufficient sleep disturbs the brain-body connection.
• Mental stress & anxiety: Depression, panic disorder, or bipolar disorder increase the risk.
• Sleeping position: Lying on the back (supine position) is strongly associated with sleep paralysis.
• Substance use: Alcohol, smoking, and drug abuse negatively affect sleep quality.
• Genetic factors: A family history of sleep paralysis increases susceptibility.

Common Symptoms of Sleep Paralysis

• Inability to move arms or legs.
• Pressure on the chest or difficulty breathing.
• Feeling of an unknown presence in the room.
• Hallucinations such as seeing shadows or figures.
• Increased heart rate and sweating.
• Episodes lasting from a few seconds to a couple of minutes.

Expert Opinions on Sleep Paralysis

🔹 Dr. Andrew Weil (Harvard Medical School): “Sleep paralysis is essentially a miscommunication between the brain and body. It is harmless but can be terrifying. The best way to deal with it is to maintain healthy sleep habits.” (Harvard Health)

🔹 Dr. Farhana Akter, Neurologist (Dhaka Medical College): “In South Asian culture, sleep paralysis is often misunderstood as a supernatural phenomenon. In reality, it is a neurological sleep issue. Good sleep hygiene and stress management can effectively prevent it.”

🔹 Dr. Michelle Thompson (NHS, UK): “Patients who frequently experience sleep paralysis should consult a doctor because sometimes it indicates conditions like narcolepsy or sleep apnea.” (NHS Sleep Paralysis Guide)

How to Prevent Sleep Paralysis

While not dangerous, sleep paralysis can disrupt daily life. Here are some prevention tips:

• Get 6–8 hours of consistent, deep sleep every night.
• Maintain a fixed sleep and wake schedule.
• Avoid alcohol, caffeine, and smoking before bedtime.
• Sleep on your side instead of on your back.
• Keep the bedroom quiet, dark, and comfortable.
• Practice meditation, yoga, or breathing exercises to reduce stress.

Additional Tips for Better Sleep

👉 Read a light book or listen to calm music before bedtime.

👉 Avoid long naps during the day.

👉 Keep your phone and laptop outside the bedroom.

👉 If episodes are frequent, consult a sleep specialist.

For more practical sleep health resources, visit Sleep Foundation or Mayo Clinic – Sleep Paralysis.

Conclusion

Sleep paralysis may feel terrifying, but it is usually harmless and short-lived. The key is not to panic but to understand the science behind it. Maintaining healthy sleep habits, reducing stress, and consulting a doctor if episodes occur frequently are the best ways to manage this condition. By improving sleep hygiene, you can minimize the risk and enjoy restful nights.

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©Author:TendingGB | publish : 27 Sep 2025