The Secret Behind Sleep Paralysis

Have you ever experienced sleep paralysis? Sleep paralysis refers to the experience of being mentally awake but unable to move your body while sleeping. It often leads to unpleasant phenomena such as seeing hallucinations. This article investigates the causes of sleep paralysis, who is more likely to experience it, and if there are ways to deal with it.

 

Sleep paralysis

Commonly described in Korea as “being held down by scissors,” this phenomenon is a type of sleep disorder called sleep paralysis. Sleep paralysis is a defect in the natural sleep-wake cycle where some muscles remain in a sleep state while the mind is awake. Though it can be frightening due to the inability to move, sleep paralysis is not harmful to health.

 

Seeing ghosts?

During sleep paralysis, only minimal muscle movements such as breathing or moving the eyes are possible. While you may feel like you’re being pressed down, hallucinations like seeing ghosts do not occur. If you do experience hallucinations, it may signal a problem with the function of the frontal lobes of the brain and it is recommended to visit a hospital.

 

Check if the body is not stiff

According to a study, over 50% of people who experienced sleep paralysis were lying flat on their backs when the symptoms occurred. As it’s difficult for a sleeping person to consciously adjust their posture, a method called the ‘tennis ball technique’ which involves placing a tennis ball behind your back to avoid lying flat is recommended.

 

Symptoms of sleep paralysis

Sleep paralysis makes it difficult to move, speak, and breathe properly, and hallucinations or illusions appear during sleep. Upon waking, you may see hallucinations, feel a heaviness in your chest, or experience pressure. At the same time, you may feel frightened and have the sensation of being threateningly stared at or touched.

 

Is it a disease if you often experience sleep paralysis?

Sleep paralysis often occurs in healthy individuals and it does not mean there is a problem with the body if you frequently experience it. However, sleep paralysis often accompanies sleep disorders, so if you have symptoms such as excessive sleepiness or recurring headaches in addition to sleep paralysis, it is advisable to seek medical attention.

 

Why does sleep paralysis occur?

Even healthy people without specific diseases can experience sleep paralysis. The exact cause of sleep paralysis is unknown, but irregular lifestyles, lack of sleep, overwork, and stress have been shown to influence it. Many people first experience sleep paralysis in their teens, and it appears regardless of age or gender afterward.

 

Changing sleeping positions can help

Sleeping in a hunched and stiff position can not only prevent the muscles from relaxing but also cause psychological pressure, leading to sleep paralysis. Along with adjusting external conditions such as the temperature and humidity of the sleeping environment, it is beneficial to relax the muscles through stretching and meditative breathing to achieve the most comfortable state before sleeping.

 

Regular sleep habits and sufficient sleep

If you can’t put down your phone even in bed, it’s time to change your habits. Excessive visual and auditory stimulation and bright light can affect brain waves leading to sleep disorders. It’s best to put down your smartphone at least an hour before going to sleep and focus on falling asleep. A minimum of 6 hours of sufficient sleep and regular sleep habits are important.

Take a warm shower and sleep on your side

Taking a warm shower before bed can reduce the time it takes to fall asleep by about 10 minutes. It stimulates our body’s temperature regulation system, improving blood circulation and aiding sleep quality. If you snore or have sleep apnea, sleeping on your side is better. Sleeping on your side prevents the throat from pressing on the airway, aiding in sound sleep.

 

Do you need treatment?

About 7-8% of normal people experience sleep paralysis, but there are almost no cases where it is treated as such. However, if the quality of sleep is reduced due to sleep paralysis, resulting in daytime fatigue or decreased concentration, it may be worth considering treatment. If you have anxiety disorders such as stress disorder, narcolepsy, or seizures, it’s even more important to visit a hospital. If the pain you feel is severe, it’s better to receive treatment.
 

By. Shin Young Jeon