Sleep paralysis can be unsettling if you do not know what is happening to your body. Many people experience it throughout their lifetime. However, frequent episodes of sleep paralysis are less common. If you experience the issue more than once, it is important to know what to look out for. This ensures that you recognize the symptoms and know when to seek help. Below you will find the common symptoms of sleep paralysis and how to recognize them.
Common Symptoms of Sleep Paralysis and How to Recognize Them
Sleep paralysis occurs when your brain is awake, but your body is still asleep. Your body is in the stage of sleep where the muscles stay relaxed. This disconnect is what leaves you aware yet unable to move or speak. The episode can last a few seconds to a couple of minutes. No matter how long it lasts, it can be a frightening experience. A sleep specialist should evaluate frequent episodes of sleep paralysis. The following symptoms are common among those who experience sleep paralysis.
Unable to Move
The most common sign of sleep paralysis is being awake but unable to move. This includes your legs, arms, and body. Although during this period, you are aware of your surroundings. The muscles just don’t respond. Many people try to take a deep breath or turn their head, but it is not possible.
Trouble Breathing
One of the more frightening symptoms is trouble breathing or chest pressure. Those who have experienced sleep paralysis report feeling a heavy weight on their chest. While you are still breathing during the sleep paralysis episode, each breath is shallow. This can make your chest feel tight.
Hallucinations or Sensory Experiences
Sleep paralysis can cause hallucinations or sensory experiences. This is because your brain is transitioning between sleep and wakefulness. The sensory experiences can be visual, auditory, or sensory. It is commonly reported that people see shadows, figures, or feel a presence in the room or near their body. Some even hear footsteps, voices, or buzzing sounds. These often feel very real in the moment. However, they subside once the sleep paralysis episode ends.
Detached From Your Body
Sleep paralysis is a unique experience that can make you feel like you are detached from your body. People often feel like they are floating, sinking, or shifting outside of their body. Despite how concerning and scary this can feel, it is not an immediate cause for medical concern. As with the other symptoms, this subsides as soon as the sleep paralysis episode ends.
Anxiety and Panic
Sleep paralysis can be extremely frightening. This is especially true the first time someone experiences it. Even though the condition is not life-threatening, it can trigger panic and anxiety. This can occur after your first episode and impact your daily life. If you notice that you struggle to fall asleep due to fear of an episode, it is important to consult with a sleep specialist. Daytime anxiety and sleep disruptions due to sleep paralysis-related anxiety require treatment.
Fatigue Afterwards
Sleep paralysis can interrupt your normal sleep cycle. It is also an unsettling and frightening experience. Because of this, you may feel mentally drained or physically tired after an episode. Many people who are awakened by sleep paralysis are nervous about falling back asleep. These types of sleep disruptions can impact your daily life.
Treatment for Sleep Paralysis
Sleep paralysis is a completely treatable condition. This can be done with the guidance of a skilled and experienced sleep specialist. Each person is different, so treatment is customized to your unique needs. Treatment is often a multi-faceted approach that includes one or more of the following.
Curated Sleep Routine
Preparing for sleep has a major impact on your ability to fall and stay asleep. Improving your sleep routine reduces the risk of sleep paralysis episodes. A consistent nightly routine helps regulate your sleep cycle. It also reduces the risk of your brain waking up before your body.
Important habits include going to bed and waking up at the same time each day. Avoid screens at least one hour before bed. Opt for reading, stretching, yoga, or taking a warm shower. Your bedroom should also be set up for sleep success. This includes sleeping in a cool, dark, and quiet room. Consistently implementing these habits can improve sleep over time.
Managing Your Mental Health
Your mental health can have a major impact on your sleep. Similarly, your sleep can impact your mental health. This can create an unhealthy cycle that is hard to break. Addressing stress and anxiety is essential, as it plays a major role in sleep paralysis. Relaxation methods and stress management strategies can calm your nervous system.
To promote relaxation, consider wind-down activities before bed. This may include deep breathing, guided meditation, and gentle stretching. A warm shower or bath is also a great way to calm your nerves. If you struggle with falling asleep, consider reading or journaling to reduce anxiety. Be sure to experiment with each of these strategies to see which works best for you.
Medication
Medication is not always necessary. However, in some cases, it can help greatly. Medication is used to regulate your sleep cycle and reduce episodes. A skilled sleep specialist will review your symptoms. Medication may be necessary to address the issue. Sometimes it is prescribed right away. Other times, it may be used if lifestyle changes are not improving the condition. It is important to work with a sleep specialist as they can customize a treatment plan based on your needs.
Address Underlying Conditions
Sometimes sleep issues and sleep paralysis are due to underlying conditions. When this is the case, it is necessary to address the underlying issue. Sometimes this can resolve your sleep issues without the need for sleep paralysis treatment.
Top Sleep Specialist
Sleep is an essential part of your overall health. If you are struggling with sleep, contact the Sleep MD team today to schedule your consultation!
