What is sleep paralysis: types, symptoms and causes

It may have happened to you before: you wake up and you are unable to move your body or speak and you notice a great tightness in your chest. It is an experience that can be terrifying, but it is nothing supernatural. It occurs during the transition between sleep and wakefulness, when our brain is between sleep and consciousness.

When we fall asleep, our brain sends signals for the muscles to relax. However, sometimes we can regain consciousness, but still not be able to move for a few seconds. It is what is known as sleep paralysis and it is temporary and does not indicate a major health problem.

Symptoms of sleep paralysis

The most characteristic of sleep paralysis is the inability to move and articulate words or scream, despite being conscious. You may also notice a feeling of chest pressure, as if someone were squeezing you or sitting on top of you and preventing you from getting up and breathing well. Some people may have visual or auditory hallucinations very real and feel like there is someone or something in the room. All these sensations can generate fear and anxiety.

Although sleep paralysis can occur in people of all ages, it is more common in those with a changing sleep patternsuch as young people or people who work shifts.

What causes sleep paralysis?

Although the exact causes of sleep paralysis are unknown, it is believed to be the result of a disruption of normal sleep cycles.

During REM (rapid eye movement) sleep, when we are most likely to dream, our brain signals our muscles to relax, creating what is known as muscular atony. In this way, we remain still and do not “act out” the dreams.

In sleep paralysis, the person regain consciousness (either entering or exiting REM sleep) before the relaxation of the muscles wears offso he can’t move, but his mind is awake.

Some factors that may increase the risk of it occurring are Lack of sleepsleep disorders (such as Sleep apnea or narcolepsy), having stress or anxiety or take certain medicines (such as antidepressants).

In this video you can see how neurons send signals in the brain:

What types of sleep paralysis are there?

Sleep paralysis can be isolated (if it occurs very sporadically) or recurrent (when it happens on a regular basis, several times a month). Could be:

hypnopompic sleep paralysis: is the one that occurs upon awakening from REM sleep.Hypnogogic sleep paralysis: when it occurs when falling asleep.

How long can sleep paralysis last?

The sleep paralysis is temporary, but its duration varies from person to person. The most common is that it lasts just a few secondsbut in some cases it can take several minutes.

In general, sleep paralysis that occurs when falling asleep (hypnogogic) usually lasts a few seconds, while sleep paralysis that occurs upon awakening (hypnopompic) may last a little longer.

It resolves on its own when the body realizes that it is awake and regains control of the muscles.

How to avoid sleep paralysis

Although sleep paralysis cannot be avoidedYes, you can do some things to reduce the probability of suffering from them.

The main thing is improve the quality of your sleepestablishing a schedule to go to bed and wake up, creating a comfortable and welcoming environment in your bedroom, avoiding electronic devices (mobile phones, tablets, computers…) before bedtime and putting into practice relaxation techniques to promote sleep (meditation, relaxing baths …).