The public conversation about the sleep paralysis has made a strong comeback after the television recounting of personal experiences that reflect a common and distressing experience. Although it may be shocking, experts remind us that this is a phenomenon usually benign and short-lived.
In simple terms, neurologists explain that it is considered a sleep parasomnia: we are talking about a temporal disorganization between the awakening of the mind and that of the body: for a few moments the person is conscious, can open their eyes and hear noises, but cannot move or speak, which triggers the feeling of threat and feeds fear.
What is sleep paralysis and how does it manifest?
Sleep paralysis is defined as the inability to move or speak for a brief interval when falling asleep or waking up. It occurs because the REM sleep muscle atonia (the mechanism that keeps us motionless while we dream) is prolonged or erupts when consciousness has already emerged.
These episodes are usually short and, although subjective perception can lengthen them, they usually last from a few seconds to a few minutesDuring this time, breathing and eye movements are preserved, but the other muscles remain blocked.
It may occur at the beginning of sleep (hypnagogic form) or upon waking up (hypnopompic form). In both, the mixture of wakefulness and immobility generates a very intense feeling of bewilderment.
Frequently (in a high percentage of cases) they appear vivid hallucinations, which can be auditory, visual or tactile and are perceived as absolutely real in that semi-wakeful state.
- Intruder: impression that there is a threatening presence in the room, sometimes with shadows or silhouettes.
- Incubus: feeling of weight or chest tightness and difficulty breathing.
- Unusual bodily experiences: sensations of float, spin, or leave the body.
Why does it happen? Sleep stages and associated factors
In the REM phase, brain circuits are activated that inhibit the muscles voluntary to prevent us from acting out our dreams. If this atonia persists when consciousness is already awake, the motor block characteristic of sleep paralysis occurs.
There are factors that can promote its appearance or increase its frequency:
- Lifestyle: irregular schedules, sleep deprivation, fragmented sleep, alcohol or nicotine use, and circadian rhythm disturbances (shift work, jet lag).
- Emotional state: high levels of Stress, anxiety, post-traumatic stress and traumatic life experiences.
- Clinical association: narcolepsy (especially type 1), Sleep apnea, restless legs syndrome and chronic pain.
- Family predisposition and age: There are families with several affected members and, in childhood, the periods of longer REM can promote episodes.
Testimonies and public visibility
Actress Ester Expósito He has told on television that, for some years, he experienced very repeated episodes: he could open your eyes and hear buzzing or bells, but her body wasn't responding. She also mentioned that stress seemed to act as a trigger and that friends of hers had heard her breathing differently when she tried to wake up.
The case of Marta, who lives with narcolepsy type 1, exemplifies the variant associated with other sleep disorders: he described episodes multiple in the same night with faceless shadows and great emotional impact. With adequate information and basic treatment, he claims to have normalized partly the experience.
Scientific societies such as the Spanish Sleep Society and semFYC agree that sleep paralysis is very disconcerting but it usually does not imply a serious illness when it appears in isolation, disappearing on its own in seconds or a few minutes.
What to do during an episode and how to reduce its frequency?
In the middle of the episode, help keep calm, focus on breathing and perform small voluntary movements (e.g., move fingers or toes) until the atonia ceases. An external stimulus (touching or speaking to the affected person) can also shorten the event.
In the medium term, sleep hygiene is key: regular hours for bedtime and wake-up, get enough rest, reduce stress, and avoid alcohol, nicotine, and stimulants before bed. Create a bedroom environment dark, quiet and cool improves sleep quality.
It is advisable to consult a professional if the episodes are very frequent, cause intense anxiety, appear together with marked daytime sleepiness or snoring, pauses in breathing (possible apnea), or there is suspicion of narcolepsy. In these cases, the specialist may assess sleep studies and handling options.
Sleep medicine experts stress that although it is very distressing, is usually benign and lasts from 20-30 seconds to a few minutes. In general drugs are not recommendedExcept for very persistent conditions, some people use herbal medicine (such as valerian), always under professional advice and prioritizing lifestyle changes.
Although it is shocking, understanding what is happening and how to act reduces much of the fear. stable sleep routines, stress management and, if necessary, medical evaluation, most people find that sleep paralysis is increasingly more sporadic.
