Sleep Paralysis: 5 Reasons Why it May Be Happening to You

[View in browser]( Sleep Paralysis: 5 Reasons Why it May Be Happening to You Anyone who’s ever experienced sleep paralysis—and many of us have—knows just how disturbing it can be. Sleep paralysis is a temporary but very frightening sensation of being unable to move or speak as you transition between wakefulness and sleep. You may hear voices whispering, see shadows moving around your bed, or even feel that something is holding you down or pressing on your chest, restricting your breathing. When you try to turn your head or sit up, though, you realize you’re paralyzed—you can’t move and you can’t cry out for help. While not physically harmful, sleep paralysis can be very distressing and prevent you from enjoying a restful night’s sleep. But do you know what causes it and how you can prevent experiencing it again? In years gone by, people often attributed sleep paralysis to supernatural causes—such as a demon sitting on your chest. Today, we have a better understanding of what can cause the problem.  1. Sleep deprivation. When you have a healthy sleeping pattern, you’ll enter REM (dreaming) sleep three to five times a night. This is the stage of sleep that helps restore your mind. It’s also the stage where you experience a state of temporary paralysis that keeps you from physically thrashing around as you dream. Sleep paralysis occurs when this muscle paralysis remains as you shift out of REM sleep. This is more likely when you’re [not getting the sleep you need at night](. 2. A sleep disorder. Sleep paralysis can be a symptom of a broader sleep disorder, especially narcolepsy. [Narcolepsy]( is characterized by sudden sleep attacks and loss of muscle control during normal daytime activities, such as studying or working. While sleep paralysis usually tends to occur when you’re waking up, when it’s associated with narcolepsy it’s more likely to occur just as you’re falling asleep. 3. An irregular sleep schedule. Disruptions to your typical sleep patterns can increase your risk of temporary sleep paralysis episodes. [Jet lag or shift work](can cause you to fall asleep at unusual or irregular times and trigger sleep paralysis. In these instances, the issue is usually resolved once you return to a normal sleep schedule.  4. Stress. Stress and sleep paralysis can go hand-in-hand. Feeling stressed can exacerbate sleep paralysis episodes, while sleep paralysis can disrupt your sleep and add to your stress levels. If you spend your day worrying about whether you’ll have another sleep paralysis episode at night, the stress will only make it harder for you to sleep. But there are simple [relaxation techniques]( that can help you get stress under control and improve your sleep. 5. Your sleep position. Just as it can trigger or worsen snoring, [sleeping on your back]( may also increase the likelihood of a sleep paralysis episode. But it’s not always easy to maintain a certain sleeping position throughout the night. Even if you fall asleep on your side, you may find yourself on your back by morning. You can try wedging a pillow stuffed with tennis balls behind your back. If you roll onto your back in your sleep, the discomfort of the tennis ball will make you return to a side sleeping position. Eventually, sleeping on your side will become a habit and you can dispense with the tennis balls.  For more, read [Sleep Paralysis: Causes, Symptoms, and Treatment](.  ­ Your mental health matters. Take care of yourself in therapy No more waiting days, weeks or even months to find a therapist. Sign up with BetterHelp and you can get matched with a therapist in less than 48 hours. As a HelpGuide reader, sign up through the link below and your first month is 20% off. ­ [GET 20% OFF]( ­ As a BetterHelp affiliate, we may receive compensation from BetterHelp if you purchase products or services through the links provided. ­ Follow Us: ­ ­ ­ ­ JOIN OUR NEWSLETTER Mental health and wellness tips, our latest articles, resources and more. ­ [Subscribe]( ­ ­ HelpGuide.org International, 515 S. Flower St. Suite 1800, Los Angeles, CA, 90071 This email was sent to {EMAIL} You've received it because you've subscribed to our newsletter. If you would no longer like to receive these, please update your email preferences by visiting the link below. [Unsubscribe](  [Privacy Policy](     |      [Terms of Use](