Hi friends! Happy Friday - I hope you've ALL had a wonderful week so far. A while back, one of my friends asked me to do a blog post about sleep paralysis and I'm finally doing it, so thank you friend (I'm not sure if they'd like to be named or not).
Trigger Warning (TW): This blog addresses subjects related to sleep paralysis. I am not a mental health expert. If you are going through similar experiences, seek help from a professional. Proceed with caution when reading.
The Dark Side of Sleep Paralysis: Where Science Meets Supernatural
Imagine this: you wake up in the middle of the night, your eyes wide open, but your body is frozen in place. Shadows loom over you, whispering voices fill the air, and a heavy presence sits on your chest. You try to scream, but nothing comes out. It feels as though you're trapped between worlds—half-awake, half-dreaming, and entirely powerless.
This eerie scenario is not the plot of a horror film but a phenomenon known as sleep paralysis—a mysterious and unsettling state that has fascinated and terrified people for centuries. So, what exactly is sleep paralysis? Is it a mere glitch in our sleep cycle, or is there something more supernatural at play? Let's dive into the science and the myths to understand the dark side of sleep paralysis, where science meets the supernatural.
What is Sleep Paralysis?
Sleep paralysis is a phenomenon that occurs when a person is transitioning between sleep stages, typically during the process of falling asleep or waking up. During REM (Rapid Eye Movement) sleep, the brain is highly active, which is the phase where vivid dreams take place. In order to prevent individuals from physically acting out these dreams, the brain induces a state of bodily paralysis known as muscle atonia (McCarter, St. Louis & Boeve, 2012). Ordinarily, this paralysis dissipates upon waking up; however, in cases of sleep paralysis, the body remains immobilised while the mind is alert, and frozen in time.
Individuals who experience sleep paralysis often describe a state of consciousness coupled with an inability to move, speak, or react. This state is sometimes accompanied by sounds such as humming, buzzing, or zapping (Thorpy, 2012). Sleep paralysis can persist for a few seconds to several minutes, and although it is generally harmless, the encounter can be profoundly disturbing, particularly when accompanied by hallucinations.
Using Science to Explain Sleep Paralysis
Sleep paralysis can be explained as a type of disconnect between the brain and the body that occurs during REM sleep. There are many triggers/risk factors that can lead to sleep paralysis occurring such as irregular sleep patterns, jet lag, stress, and some types of medications. It is important to note that these are not always the direct causation, they could just be contributing factors (Denis, French & Gregory, 2018). One study by Denis, French, and Gregory (2018) explored a systematic review of sleep paralysis literature and they found that the most common risk factors associated with a person experiencing sleep paralysis were stress and trauma, substance ab*se, physical illness, personality factors, genetic influences, and sleep disorders. They also found sleep paralysis to be most prevalent in people with PTSD and anxiety disorders such as panic disorder. According to Stefani and Högl (2021), at least 40% of people have experienced an isolated sleep paralysis event.
When sleep paralysis does occur, the person's brain is still in a dream-like state (cos REM), and the result is either hypnagogic (while falling asleep) or hypnopompic (while waking up) hallucinations. The hallucinations can be extremely frightening as they frequently mirror the person's worries or apprehensions. Individuals may perceive dark silhouettes, experience heavy pressure on their chest, or detect a sinister presence in close proximity. It's like their most dreadful dreams are infiltrating reality and they can't escape.
Despite these terrifying symptoms, sleep paralysis isn't seen as dangerous to most people. The body will eventually snap out of the paralysis and there isn't any long-term damage done. But this doesn’t explain why the experience feels so disturbing or why so many people associate it with supernatural occurrences.
Why Do We See the Supernatural During Sleep Paralysis?
Many individuals frequently report encountering sinister, shadowy beings during episodes of sleep paralysis. This phenomenon can be attributed to how our brain reacts to fear and uncertainty (Jalal, 2021). Upon awakening in a state of paralysis, the body is in a heightened state of alert and panic. As the brain grapples with the inability to move the body and comprehend the situation, it attempts to rationalise the experience by perceiving it as a threat.
During this disoriented state, the brain often generates familiar images of peril, many of which are linked to societal anxieties—such as demons, spectres, or intruders. These entities seem tangible because the mind merges reality with dream-like visions (Ableidinger & Holzinger, 2023). The sensation of pressure on the chest, a common occurrence in sleep paralysis, may be interpreted as a malevolent being perched upon you or a malevolent spirit attempting to cause harm.
Can Sleep Paralysis Be Prevented?
There isn't a 1000% sure-proof way of preventing sleep paralysis but there are some steps that you can take that will help decrease the risk of it occuring to you. These are:
Maintaining a regular sleep schedule/having good sleep hygiene - this means going to bed at the same time and waking up at the same time every day. I would also suggest limiting screen time before bed too and giving yourself a good before bed routine. Sometimes even changing sleeping position can help (Rauf et al., 2023).
Reducing stress - I know it's not always easy to reduce stress, but the higher stress levels someone has, then the higher chances of experiencing sleep paralysis they have. Some ways to cope could be using mindfulness before bed such as yoga or a guided meditation (Gobbo et al., 2023).
Creating a relaxing environment for sleep - for example, a cool, dark and quiet room can really help minimise the risk of sleep paralysis as it can improve sleep quality and reduce the chances of REM sleep being disrupted.
Limit things like caffeine and alcohol as these can sometimes interfere with sleep.
Science Meets Superstition: Bridging the Gap
Sleep paralysis exists at the crossroads of science and superstition, a phenomenon that can be rationalised through our knowledge of REM sleep, yet retains a strong connection to the mystical. Throughout history, individuals have been tormented by the hallucinations it triggers, and although we now possess scientific interpretations, the profound impact of these supernatural encounters cannot be dismissed.
This could be the real essence of sleep paralysis—it compels us to face our deepest fears, blurring the boundaries between reality and the fantastical (hehe - a nod to hyper-reality). Whether you view it as a mere brain glitch or something more ominous, one thing remains certain: sleep paralysis provides a rare peek into the enigmatic and shadowy recesses of the mind, where science and the supernatural converge.
Therefore, the next time you find yourself immobilised in bed, with shadows encroaching closer—remember, it might simply be your brain at work... or perhaps something entirely different.
Before we go, a quick look at some real life stories of sleep paralysis! From TikTok!
https://www.tiktok.com/@paulinejchoii/video/7366005584493038890 from user paulinejchoii
https://www.tiktok.com/@rayreddofficial/video/7113150635591077122 from user rayreddofficial
https://www.tiktok.com/@e_alphanso_/video/7214591874261093637 from user e_alphanso_
https://www.tiktok.com/@jade.here/video/7197200043030351106?q=sleep%20paralysis%20stories&t=1728274371972 from user jade.here
https://www.tiktok.com/@hey.its.feiii/video/7309208975025786143?q=sleep%20paralysis%20storytime&t=1728524035498 from user hey.its.feiii
Thanks for reading this week's Freaky Friday Files all about sleep paralysis!
See you again next week! Much love,
Ash xoxo
Readings/References
Ableidinger, S., & Holzinger, B. (2023). Sleep paralysis and lucid dreaming—between waking and dreaming: a review about two extraordinary states. Journal of clinical medicine, 12(10), 3437.
Denis, D., French, C. C., & Gregory, A. M. (2018). A systematic review of variables associated with sleep paralysis. Sleep medicine reviews, 38, 141-157.
Gobbo, M. M., Uehara, G. M., Ribeiro, M. E. S. A. F., Bucker, R. B., Nascente, G. J. L., Esteves, H. M. D., ... & Carvalhaes, V. D. (2023). Meditation and sleep quality: integrative review. Research, Society and Development, 12(2), e19312240186-e19312240186.
Jalal, B. (2021). “Men Fear Most What They Cannot See.” sleep paralysis “Ghost Intruders” and faceless “Shadow-People”—The role of the right hemisphere and economizing nature of vision. Medical Hypotheses, 148, 110521.
McCarter, S. J., St. Louis, E. K., & Boeve, B. F. (2012). REM sleep behavior disorder and REM sleep without atonia as an early manifestation of degenerative neurological disease. Current neurology and neuroscience reports, 12, 182-192.
Rauf, B., Sharpless, B. A., Denis, D., Perach, R., Madrid-Valero, J. J., French, C. C., & Gregory, A. M. (2023). Isolated sleep paralysis: Clinical features, perception of aetiology, prevention and disruption strategies in a large international sample. Sleep medicine, 104, 105-112.
Stefani, A., & Högl, B. (2021). Nightmare disorder and isolated sleep paralysis. Neurotherapeutics, 18(1), 100-106.
Thorpy, M. J. (2012). Classification of sleep disorders. Neurotherapeutics, 9(4), 687-701.
https://www.healthline.com/health/sleep/isolated-sleep-paralysis#prevention
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