Sleep Paralysis: Causes and How to Cope

You wake up in the dark, fully conscious, yet completely unable to move. Your eyes can see the room around you, but your body refuses to respond. Then, the hallucinations begin - a shadowy presence in the corner, pressure on your chest, the terrifying sense that something malevolent is watching. This is sleep paralysis, and if you have experienced it, you know how deeply unsettling it can be.

Sleep paralysis is one of the most frightening yet misunderstood phenomena in sleep science. The good news? It is far more common than you might think, it is not dangerous, and there are effective strategies to prevent and manage it.

What Is Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak that occurs when waking up or, less commonly, when falling asleep. During an episode, you are fully conscious but your body remains in the paralyzed state that naturally accompanies REM (rapid eye movement) sleep.

This paralysis, called REM atonia, is actually a protective mechanism. It prevents you from physically acting out your dreams, keeping you safe during the vivid dream sequences of REM sleep. In sleep paralysis, your mind wakes up before your body releases from this temporary paralysis.

The Numbers

The Three Types of Sleep Paralysis Hallucinations

Researchers have identified three categories of hallucinations that commonly accompany sleep paralysis:

1. Intruder Hallucinations

The sensation that someone, or something, is in the room with you. This often manifests as:

This type of hallucination has shaped supernatural folklore across cultures, from the "Old Hag" of Newfoundland to the "Kanashibari" of Japan, to the "Jinn" attacks described in Middle Eastern traditions.

2. Incubus Hallucinations

Physical sensations of pressure, typically experienced as:

These sensations arise because the brain is still in REM sleep mode, where breathing is naturally more shallow and chest muscles are relaxed.

3. Vestibular-Motor Hallucinations

Unusual body sensations, including:

These experiences overlap significantly with the techniques used to induce lucid dreams, and some practitioners deliberately use sleep paralysis as a gateway to lucid dreaming through the WILD (Wake Initiated Lucid Dream) technique.

What Causes Sleep Paralysis?

Sleep paralysis occurs when there is a disconnect between brain and body during the transition between sleep and wakefulness. Several factors increase its likelihood:

Sleep Disruption

Research shows that sleeping on your back makes sleep paralysis significantly more likely, possibly because this position affects breathing patterns during REM sleep.

Mental Health Factors

The relationship between sleep paralysis and mental health is bidirectional. Anxiety can trigger sleep paralysis, and frequent sleep paralysis can increase anxiety about sleep, creating a challenging cycle.

Sleep Disorders

Substances and Medications

The Neuroscience Behind Sleep Paralysis

Understanding what happens in your brain during sleep paralysis can help reduce the fear associated with episodes.

REM Sleep Mechanics

During REM sleep, your brain is highly active, generating the vivid dreams we experience each night. To prevent you from acting out these dreams, your brainstem sends signals that temporarily paralyze your voluntary muscles, a state called REM atonia.

This paralysis is orchestrated by:

When Systems Desynchronize

Sleep paralysis happens when these systems fall out of sync. Your prefrontal cortex (responsible for awareness) wakes up, but your motor cortex remains suppressed. Meanwhile, your limbic system (the fear center) may still be in REM mode, generating the threatening hallucinations that make sleep paralysis so terrifying.

Recent research published in 2025 has shown that the amygdala, responsible for processing fear, remains hyperactive during sleep paralysis episodes, which explains the intense sense of dread that accompanies them.

How to Stop Sleep Paralysis in the Moment

When you are in the grip of a sleep paralysis episode, these techniques can help you regain control:

1. Focus on Small Movements

Do not try to move your entire body. Instead, concentrate on:

These small movements can help "break" the paralysis and signal your body that you are awake.

2. Control Your Breathing

Since REM atonia does not affect the diaphragm, you can:

Controlling your breath helps shift your nervous system from panic to calm.

3. Remind Yourself It Is Temporary

The paralysis will end. Repeat to yourself:

Understanding the phenomenon reduces the fear response, which can actually shorten episodes.

4. Do Not Fight It

Paradoxically, struggling intensely against the paralysis often prolongs it. Some experienced individuals:

How to Prevent Sleep Paralysis

Long-term prevention involves addressing the root causes:

Optimize Your Sleep Hygiene

Good sleep hygiene is also essential for remembering your dreams and preventing nightmares.

Manage Stress and Anxiety

Avoid Triggers

Address Underlying Sleep Disorders

If sleep paralysis is frequent, consult a sleep specialist to rule out:

Sleep Paralysis and Lucid Dreaming

Interestingly, some lucid dreamers deliberately induce sleep paralysis as a technique to enter dreams consciously. The WILD (Wake Initiated Lucid Dream) technique involves:

If you experience sleep paralysis regularly, learning about lucid dreaming techniques may help you transform these episodes from frightening to fascinating. Many people who master lucid dreaming report that sleep paralysis episodes become opportunities rather than ordeals.

When to Seek Professional Help

While occasional sleep paralysis is normal, consult a healthcare provider if you experience:

A sleep study (polysomnography) may be recommended to identify underlying conditions. Treatment options include:

Cultural Perspectives on Sleep Paralysis

Throughout history, cultures worldwide have developed explanations for sleep paralysis:

The Mare (Germanic): A malevolent entity that sits on your chest, giving us the word "nightmare"

Kanashibari (Japan): Being "bound by metal," attributed to ghosts or spirits

The Old Hag (North America): A witch who sits on sleepers' chests

Phi Am (Thailand): A ghost that causes sleep paralysis

Jinn (Middle East): Supernatural beings that attack during sleep

Understanding that this phenomenon has been experienced and interpreted across all human cultures can be oddly comforting. You are not alone, and there is nothing uniquely wrong with you.

Frequently Asked Questions

Is sleep paralysis dangerous?

No. It feels intense, but it is harmless and usually lasts seconds to a couple of minutes.

How do I stop sleep paralysis quickly during an episode?

Focus on slow breathing and try to move a small muscle like a finger or toe. The episode ends faster once movement returns.

Why does sleep paralysis happen more when I sleep on my back?

Supine sleep can worsen airway changes and REM instability, which increases the chance of waking during REM atonia.

Transform Your Relationship with Sleep

Sleep paralysis, while frightening, is ultimately a harmless quirk of our sleep architecture. By understanding its causes, recognizing its symptoms, and implementing prevention strategies, you can significantly reduce its occurrence and impact on your life.

Whether you want to eliminate sleep paralysis entirely or learn to use it as a doorway to lucid dreaming, the key is developing a healthy, conscious relationship with your sleep. Keep a dream journal, track your sleep patterns, and notice which factors trigger episodes for you.

Dream Weaver helps you monitor your sleep experiences, track patterns in your dreams and any sleep disturbances, and develop the self-awareness that transforms sleep from something that happens to you into something you understand and can influence. Download Dream Weaver today and take control of your nights.