From the Research
Sleep paralysis is primarily caused by disruptions in the transition between sleep stages, particularly during REM sleep, and can be triggered by factors such as sleep deprivation, irregular sleep schedules, stress, anxiety, and certain medical conditions, as supported by the most recent study 1. The condition occurs when the mind wakes up before the body regains muscle control, leaving the individual temporarily unable to move or speak while being fully conscious. Some key factors that contribute to sleep paralysis include:
- Sleep deprivation and irregular sleep patterns, which can increase the risk of sleep paralysis 1
- Stress and anxiety, which can disrupt normal sleep patterns and contribute to the development of sleep paralysis 2, 3
- Certain medical conditions, such as narcolepsy and sleep apnea, which can increase the risk of sleep paralysis 1
- Sleeping on your back, which can increase the risk of sleep paralysis due to the increased likelihood of entering REM sleep in this position. To reduce episodes of sleep paralysis, it is recommended to:
- Maintain a regular sleep schedule and get 7-9 hours of sleep nightly
- Manage stress through relaxation techniques, such as meditation or deep breathing
- Avoid sleeping on your back and limit alcohol and caffeine before bedtime
- Consult a healthcare provider if episodes are frequent or severe, as they may recommend cognitive behavioral therapy or medications like selective serotonin reuptake inhibitors (SSRIs) to regulate sleep cycles 1.