Have you ever woken up fully conscious but completely unable to move or speak? If so, you may have experienced a phenomenon known as sleep paralysis.
Although it can feel incredibly surreal and frightening, sleep paralysis is far more common than most people realize—and understanding it can help reduce fear and anxiety when it happens.
Who Experiences Sleep Paralysis?
Many people have never heard of this sleep disorder, yet research suggests that around 30% of people will experience sleep paralysis at least once in their lifetime.
Sleep paralysis occurs during transitions between sleep and wakefulness. You are mentally awake, but your body remains temporarily “frozen.” This disconnect can also be accompanied by hallucinations, sensations of being outside your body, or the feeling that someone—or something—is pressing down on you, making the experience even more terrifying.
According to the Cleveland Clinic, episodes usually last anywhere from a few seconds to a few minutes and are classified as a type of parasomnia. Despite how alarming it may feel, sleep paralysis is completely harmless.
How Sleep Paralysis Feels
Episodes can occur as you fall asleep or wake up. Common symptoms include:
- Total inability to move or speak
- Pressure on the chest
- Out-of-body sensations
- Intense fear or panic
- Vivid, sometimes terrifying hallucinations
Some episodes pass in mere seconds, while others can stretch to 20 minutes, leaving sufferers feeling exhausted and anxious afterward.
What Causes Sleep Paralysis?
Sleep paralysis happens during REM sleep, the stage where dreaming is most intense. Normally, the brain temporarily “paralyzes” your muscles to prevent you from physically acting out dreams. But sometimes, your mind wakes up before your body, leaving you conscious yet immobilized.
Triggers can include:
- High stress or anxiety
- Poor or irregular sleep
- Sleep deprivation
- Exhaustion
- Disrupted sleep schedules
Sleep specialists, including CBT psychologist Charlott Ulfsparre, note that people under stress or lacking adequate sleep are more likely to experience these episodes.
A History of Sleep Paralysis
Humans have documented sleep paralysis for centuries. Ancient Persian medical texts mention it as early as the 10th century, and one of the first detailed Western records comes from a Dutch physician in 1664.
Different cultures developed unique explanations for the phenomenon:
- In Japan, it’s described as being “bound by steel.”
- In China, it’s called “ghost pressure.”
- In parts of Africa, it’s referred to as “a devil riding on your back.”
Many sufferers also report terrifying hallucinations. Swedish artist Jonna Jinton described feeling a vibration and being pulled into something during her first episode at 16, while singer Zara Larsson has spoken publicly about her frightening experiences.
How to Reduce the Risk of Sleep Paralysis
While sleep paralysis cannot always be prevented, these strategies can help minimize episodes:
- Maintain a consistent sleep schedule
- Manage stress and anxiety
- Avoid screens before bedtime
- Create a calm and relaxing sleep environment
If an episode occurs, try slow, deep breathing and focus on moving a small part of your body, like a finger or toe. Once one movement is regained, the rest of your body usually follows.
Understanding Sleep Paralysis Can Help
Sharing accurate information about sleep paralysis can reassure those who experience it. While it may feel frightening, it is temporary, explainable, and harmless.
Educating friends and family about this sleep disorder can help them recognize what’s happening—and reduce fear when it occurs.