Sleep is designed to be a period of rest, but for some people it becomes a time of fear. SLEEP PARALYSIS One of the more creepy sleep-related experiences is sleep paralysis. A phenomenon in which a person is unable to move or talk for minutes or even hours shortly. Before falling asleep or after waking up. It is usually coupled with fear, hallucinations or feelings of pressure on the chest. Though terrifying, sleep paralysis is mostly harmless. But it can also be profoundly disquieting. Particularly when layered with mental health anxieties, such as anxiety.
In this post, we’re going to take a closer look at what sleep paralysis is, its symptoms, potential causes. And how anxiety and related conditions might make you more susceptible. And, we will discuss treatments that might decrease both anxiety and sleep disruption.
What is Sleep Paralysis?
Sleep paralysis traps a person between the waking world and REM (rapid eye movement) sleep. In REM sleep, your brain tells your body to become temporarily paralyzed. Otherwise, you’d be acting out your dreams. Sleep paralysis occurs when your brain wakes. But your body remains asleep; the temporary disconnection may slow your alertness and ability to move or speak, and typically it lasts only a few seconds to a couple of minutes.
Common Symptoms:
- Inability to move or speak
- Feeling awake but paralyzed
- Difficulty breathing or pressure in your chest
- Visual, auditory or tactile hallucinations
- Intense fear or panic
Sleep paralysis is not physically harmful, but its emotional toll can be particularly difficult to bear when repeated episodes occur.
Causes of Sleep Paralysis
There are a couple of factors that can cause sleep paralysis. Some can be attributed to lifestyle. While others have medical or psychological causes.
Key Causes:
- Irregular sleep schedules
- Sleep deprivation
- Jet lag
- Shift work
- Use of certain medications
Conditions, such as anxiety, PTSD, and depression
When one’s sleep cycle becomes interrupted, the body can also experience abnormal transitions from one sleep stage to the other. Which will cause one to be prone to experiencing sleep paralysis.
The Connection Between Sleep Paralysis and Anxiety
Anxiety is a major factor in sleep paralysis. Those with high stress levels and generalized anxiety disorder (GAD) are more predisposed to a break in sleep architecture and more likely to experience sleep paralysis.
When you are anxious your body is in a constant state of alert. Even when you are trying to relax. This “fight or flight” arousal disrupts your ability to fall into restful sleep, and especially into REM sleep (where most sleep paralysis episodes happen). And the fear of sleep paralysis can actually become the cause of sleep paralysis -- vicious cycle.
People who experience panic attacks or post-traumatic stress disorder (PTSD) may also be more likely to experience vivid hallucinations during episodes, increasing the fear and psychological discomfort.
DEPRESSION, INSOMNIA AND SLEEP PARALYSIS
A connection between depression and insomnia is strongly represented in sleep pathologies, in particular with sleep paralysis. People who have depression often have disturbed sleep architecture, plagued by insomnia, and have higher levels of night-time arousal, all of which could contribute to this condition.
It may be more important to find someone who deals with the emotional and psychological issues related to sleep than sleep problems themselves. If you struggle with chronic worrying, feeling sad, or having difficulty sleeping. An internet search for a competent depression therapist near me is a worthwhile first step to getting help.
For the most part, sleep paralysis is a normal, though perhaps hallucination-filled, event, even though it has been culprit of some fear-inducing stories and myths.
The good news is that sleep paralysis is treatable and can be prevented often through self care and treatment. Here’s how you can lower your risk:
Keep Your Sleeping Schedule Regular
Try to get to bed and wake up at the same time every day, even on weekends. Consistency is key Regular sleep schedules help your brain shift seamlessly between the stages of sleep.
Prioritize Sleep Hygiene
Cut out the screen time before bed and cut back on caffeine in the evenings and make a bedtime routine to help you wind down.
Manage Anxiety and Stress
Try relaxation exercises, such as deep breathing or mindfulness meditation, or hobbies like yoga. You may also find it helpful to talk to a mental health professional and work on developing coping strategies.
Seek Treatment for Insomnia
Long-term insomnia may require medical or therapeutic treatment. Cognitive-behavioral therapy for insomnia (CBT-I) is very effective and is often superior to medication in the long run. If you have trouble sleeping, poking around on insomnia treatment near me might guide you to life-changing assistance.
Avoid Sleeping on Your Back
A lot of people say it happens more often when they're sleeping on their back. If you don’t suffer from surgery or nerve damage, try to sleep on your side to see if symptoms ease.
When to See a Doctor
If you find that you have sleep paralysis often or it impacts on your mental wellness, it’s time to talk to your doctor or see a sleep specialist. Sometimes a sleep study will be advised to exclude sleep apnea or narcolepsy.
Sleep paralysis might not be physically damaging, but its emotional impact should not be overlooked. If you have the right resources and support. Then you can cut back or eliminate episodes and experience restful sleep again.