Sleep paralysis explained: Causes, experiences and how to cope

Have you ever found yourself in a situation where you're fully aware of your surroundings but completely unable to move?

Your feet feel weighed down, unresponsive, yet your mind is fully alert and aware of everything happening around you.

That’s sleep paralysis, a temporary condition where you lose the ability to move or speak during sleep or upon waking.

Sleep paralysis occurs when the body remains in a state of muscle paralysis typical of REM (rapid eye movement) sleep, the stage where most dreaming happens, but the brain becomes conscious a bit too early.

This disconnect creates a haunting experience where your mind is awake, but your body is still caught in sleep mode.

This phenomenon typically occurs during transitions in and out of REM sleep when the muscles are naturally relaxed to prevent acting out dreams.

If the brain wakes up prematurely, it results in sleep paralysis. While it can happen to anyone, it’s more common in those with irregular sleep patterns, high stress, or mental fatigue.

Though frightening, sleep paralysis is generally harmless and not life-threatening.

However, individuals with certain health conditions, like heart issues, should approach episodes with caution.

Experts recommend gently waking such individuals to prevent panic and potential complications, as intense fear can exacerbate symptoms.

Many reports indicate that one feels a crushing pressure on their chest or difficulty in breathing.

Others describe a racing heartbeat and a sensation of being pinned down by an invisible force.

In my own experience, I’ve encountered strange shapes beside my bed and intense, bizarre dreams that are initially terrifying, but eventually understood as normal.

While sleep paralysis isn't physically harmful, it can leave lasting psychological effects, such as anxiety or fear of sleeping.

To reduce occurrences, specialists recommend maintaining a regular sleep schedule, managing stress, and avoiding over thinking before bed.

Knowing what it is can help you face it calmly. Next time it happens, don’t panic, just consider it as normal as a vivid dream.