Sleep Paralysis

What happens during sleep paralysis

During sleep paralysis you may feel:

awake but cannot move, speak or open your eyes
like someone is in your room
like something is pushing you down
frightened

These feelings can last up to several minutes.

Causes of sleep paralysis

Sleep paralysis happens when you cannot move your muscles as you are waking up or falling asleep. This is because you are in sleep mode but your brain is active.

It's not clear why sleep paralysis can happen but it has been linked with:

insomnia
disrupted sleeping patterns - for example, because of shift work or jet lag
narcolepsy - a long-term condition that causes a person to suddenly fall asleep
post-traumatic stress disorder (PTSD)
generalised anxiety disorder
panic disorder
a family history of sleep paralysis

Things you can do to help prevent sleep paralysis

You may be able to prevent sleep paralysis by changing your sleeping habits.

Do

try to regularly get 7 to 9 hours of sleep a day
go to bed at roughly the same time each night and get up at the same time each morning
get regular exercise, but not in the last hour before going to bed

Don't

do not eat a big meal, smoke, or drink alcohol or caffeine shortly before going to bed
do not sleep on your back - this can make sleep paralysis more likely to happen

When and where to get medical help

You don't normally need to get medical help for sleep paralysis, unless it's affecting your mental health or your sleep.

See a GP if:

You often have sleep paralysis and you feel:

very anxious or scared to go to sleep
tired all the time due to lack of sleep

Treating sleep paralysis

A GP may be able to treat an underlying condition that could be triggering sleep paralysis such as insomnia or post-traumatic stress disorder.

If this does not help they might refer you to a doctor who specialises in sleep conditions.

Treatment from a specialist

You might be given medicine usually used to treat depression. Taking this type of medicine at a lower dose can also help with sleep paralysis.

You might also be referred for cognitive behavioural therapy (CBT).

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