What is sleep paralysis and why does it happen to you?

If you think sleep and wakefulness are two separate states, sleep paralysis straddles this fixed line. This is a temporary loss of mobility that occurs shortly after falling asleep or waking up, accompanied by hallucinations and a feeling of suffocation that you are fully aware of.

Sleep paralysis is a loss of muscle control associated with short-term hallucinations, occurring shortly after falling asleep or waking up. This phenomenon is known as sleep paralysis by doctors.
Sleep paralysis includes abnormal sleep behaviors associated with the rapid eye movement (REM) phase of the sleep cycle.
Usually when standard REM sleep occurs, we will dream and lose control of our muscles to remain still without acting on the dream. The paralysis ends when you wake up, so you don't even know you've lost the ability to move.
Researchers suggest that sleep paralysis is associated with a mixed state of consciousness, a mixture of wakefulness and REM sleep. In fact, the loss of muscle control and dream imagery in REM sleep can persist even after we have transitioned to a state of awareness and alertness.
Sleep paralysis can occur at any age, but the first symptoms usually appear in children, adolescents, or young adults (ages 7-25), and occur more often in their 20s - 30. It is estimated that about 8% of the general population suffers from sleep paralysis at some point in their life, but the frequency of recurrences is not clear.
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The primary symptom of sleep paralysis is loss of muscle tone or an inability to move the body. This happens right after you fall asleep or just wake up. In it, the person with sleep paralysis feels awake and aware that they are losing control of their muscles, unable to move at will.
An estimated 75% of cases of sleep paralysis involve hallucinations. Hallucinations of sleep paralysis are also divided into 3 types:
Hallucinations of seeing a dangerous person in the room Hallucinations of thoracic pressure causing a sensation of suffocation Vestibular hallucinations include sensations of movement ( such as flying). Not being able to move is often uncomfortable, and hallucinations can make sleep paralysis worse. So, in about 90% of cases of sleep paralysis panic, only a few have more pleasant or happy hallucinations.
Episodes of sleep paralysis can last from a few seconds to about 20 minutes and the average duration is 6-7 minutes. Most cases of sleep paralysis will go away on their own, but are sometimes interrupted by a collision or someone else's voice, or by your own violent effort to move through the paralysis.

The exact cause of sleep paralysis is still unknown. Researchers believe that there are many factors involved in this phenomenon, the most obvious of which are sleep disturbances and other sleep problems. The rate of sleep apnea was 38% higher in people with sleep apnea. Sleep paralysis is also more common in people who often experience leg cramps at night.
Symptoms of insomnia, difficulty falling asleep, and excessive daytime sleepiness have also been linked to sleep paralysis. People with disrupted circadian rhythms, such as due to jet travel or shift work, are also at higher risk of sleep paralysis.
Several mental health conditions have been linked to sleep paralysis. People with anxiety and panic disorders are more likely to experience this. Especially those who suffer from post-traumatic stress disorder or have been sexually abused, endure other physical and emotional distress. Quitting alcohol or stopping antidepressant medication can also make sleep paralysis more likely. Although there is no specific genetic basis, studies have found people with a family history of sleep paralysis also have a higher risk of developing the condition.
Some studies have found that people with a high imagination and aloofness from their surroundings, such as daydreaming, are more likely to suffer from sleep paralysis.
With all of the above correlations, it remains unclear whether sleep paralysis is cause, effect, or a two-way relationship. More research is needed to understand the myriad potential causes of sleep paralysis.
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For most people, sleep paralysis is not a serious problem. This is classified as a benign condition and doesn't happen often enough to lead to serious health problems.
However, an estimated 10% of people with sleep paralysis recur repeatedly or with a particularly uncomfortable degree. Due to sleep paralysis panic, they may develop negative thoughts about going to bed, reduce the time spent sleeping, or have anxiety before bedtime that makes it harder for them to fall asleep. Lack of sleep can lead to excessive sleepiness and many other consequences for a person's overall health.

The first step is to talk to your doctor to identify and address potential problems that may be contributing to the frequency or severity of sleep paralysis. For example, you need to treat narcolepsy or get better control of your sleep apnea.
Overall, there is little scientific evidence about the optimal treatment for sleep paralysis. Many people don't know that the condition is relatively common, and therefore feel crazy or embarrassed to admit they have sleep paralysis. However, a specialist can confirm and normalize these symptoms so that you can comfortably report them.
Because of the link between sleep paralysis and sleep problems in general, improving sleep quality is central to preventing sleep paralysis.
Examples of healthy sleep tips include:
Follow a regular bedtime and wake-up time every day, including on weekends Create and keep a bedtime routine that keeps you comfortable and relaxed Get yourself a comfortable mattress and pillows Adjust your bedroom to limit light or noise Reduce alcohol and caffeine consumption, especially at night Put away electronic devices, including electricity cell phone, at least half an hour before bedtime. In addition, you can also combine it with talk therapy to help control negative thoughts and emotions that cause insomnia.
Some drugs work to block REM (dreaming) sleep, thereby preventing sleep paralysis. However, these drugs can come with side effects and re-emergence of REM sleep when they are stopped. For these reasons, it's important to discuss the potential benefits and downsides with your doctor before taking any medication.
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References: healthline.com, webmd.com, sleepfoundation.org