You’re sleeping peacefully when suddenly you wake up filled with a sense of fear and panic. Your chest feels tight and it becomes hard to breathe. A dark figure is standing by the foot of your bed, moving towards you. Terrified, you attempt to move or scream, but find you’re glued to the bed and unable to make a sound.
Has something similar ever happened to you? You may have experienced a phenomenon called sleep paralysis.
what is sleep paralysis?
Sleep paralysis is a type of parasomnia (disruptive sleep-related disorder) involving a blend of wakefulness and REM sleep, where you’re aware of your surroundings but unable to move or speak. It occurs shortly after falling asleep or waking up, and the episodes last anywhere from a few seconds to a few minutes. Many people who suffer from sleep paralysis have visual and/or auditory hallucinations, making it a truly terrifying experience.
Studies have found that the hallucinations associated with sleep paralysis can be categorized into 3 types:
- Intruder: describes sensing an evil presence in the room, with intense hallucinations of an intruder.
- Incubus: consists of sensations of being suffocated or choked while there is pressure on the chest; these often occur alongside intruder hallucinations.
- Vestibular-motor: hallucinations involving out-of-body feelings, such as sensations of floating or flying.
For hundreds of years, people across different cultures have reported similar symptoms of sleep paralysis, fuelling the development of various folklore and occult beliefs. In 1664, the first clinical description of sleep paralysis was published, where it was referred to as the “Night-Mare” or “Incubus”. Communities in Newfoundland have described it as the “Old Hag”, while other cultures reference a female demon named Lilith.
Sleep paralysis can occur in healthy people of all ages, but it’s more likely to occur if you have insomnia, stress, anxiety, or a panic disorder.
My experiences
I used to suffer from sleep paralysis multiple times a week, and it made me terrified to go to bed each night; nowadays, I experience it once every few months. My episodes often start out as unusual dreams that quickly become nightmares. I feel a dark, evil presence in my room, sometimes accompanied by loud and frightening noises. I can open my eyes to look around, but I can’t move my body. If I open my eyes, I risk seeing scary hallucinations, such as a floating ghoul launching itself at me.
The most terrifying part for me, however, is feeling suffocated – it’s as if a demon is sitting on top of me trying to choke me. I physically feel like I can’t breathe, so I panic and struggle until I finally wake up gasping for air.
When I realize sleep paralysis is happening, I try to remain calm and keep my eyes closed, reminding myself that it’s harmless. I focus on using all my energy to wiggle my toes or move my mouth. This almost always makes me wake up from it!
Can sleep paralysis be prevented?
If you’ve had sleep paralysis at least once, you probably never want to experience it again. While studies on sleep paralysis are limited, there are certain things you can do to reduce the likelihood of experiencing it.
People with recurrent sleep paralysis recommend to avoid sleeping on your back, and sleep on your side if possible. Reducing your alcohol, nicotine, and caffeine intake can also supposedly prevent sleep paralysis.
Another piece of advice is to develop a consistent sleep schedule. As post-secondary students, sometimes staying up until 4 a.m. to finish an assignment is necessary, but sleep paralysis is more likely when you’re sleep deprived. Managing your stress levels will also reduce your chances of experiencing it.
Sleep paralysis can be a scary, distressing experience. If you find it disrupting your sleep often, you can talk to your healthcare provider in order to come up with a solution.