Sleep
Paralysis
Sleep paralysis occurs when an individual cannot move or speak
just before they fall asleep (known as hypnagogic paralysis) or
more commonly just after they wake up (known as hypnopompic paralysis.)
Sleep paralysis is related to a natural paralysis that takes place
during REM sleep. Sleep paralysis occurs during REM sleep in normal
sleepers as well.
The reason for this is to prevent the manifestation of dreams while
sleeping. Sleep paralysis is the result of the brain waking up from
REM sleep when the body does not. The individual is completely aware
but cannot move. The paralysis may also include hallucinations.
The individual often remembers the episode of sleep paralysis as
a dream. This is more likely to happen when the episode is accompanied
by hallucinations.
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Insomnia
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Night's Sleep
The inability to move or speak while being completely aware is
the main symptom in sleep paralysis. If a polysomnograph (sleep
test) is taken, it would show the skeletal muscles being suppressed,
REM cycles at the beginning of sleep, or dissociated REM sleep.
The episode can last anywhere from a few seconds to a few minutes
before the individual either returns to REM sleep or wakes fully.
There are some factors that could contribute to sleep paralysis.
These include sleeping on one's back, abnormal sleep schedules that
include naps, sleeping in, and sleep deprivation, a high stress
level, sudden changes to one's lifestyle or environment, a lucid
dream coming before the paralysis, sleeping aids such as sleeping
pills, antihistamines, and ADD medications.
There are many things that can be done to help the individual cope
with sleep paralysis. These include:
- Learning to recognize the symptoms. Knowing the symptoms
can make sleep paralysis much less frightening for the individual
and can make it easier to cope.
- Researching the experiences of others. Knowing that they
are not alone and hearing other people's stories, similar to their
own, can make dealing with condition much easier.
- Determining what triggers the sleep paralysis. Knowing
what contributes to the sleep paralysis can help decrease the
number or the intensity of episodes.
- Sleeping regularly. Having a regular sleep pattern and
making sure to get enough sleep can also hinder paralysis episodes.
- Relaxing. This refers to relaxing while the episode is
taking place. This doesn't mean giving in to the paralysis but
rather focusing on moving in a calm and relaxing manner. The person
should start by trying to move something small like a finger or
toe and soon they'll be able to move their whole body. Knowing
that the episode will only last for a very short time can help
the individual stay relaxed.
- Tell bed partners about it. One of the most frustrating
things about the paralysis is the person cannot cry out for help.
What will be emitted is a low, muffled sound. When the bed partner
can recognize this, they will be able to help.
- Keeping a journal. Writing down what has happened throughout
the day can help the person figure out what is triggering the
sleep paralysis.
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