If you’ve ever woken up unable to move or speak while fully conscious, you may have experienced sleep paralysis. Though often frightening, it’s a common and harmless sleep condition.
Sleep paralysis happens as you’re falling asleep or waking up, when the mind becomes alert before the body does. During REM sleep, muscles are temporarily relaxed to prevent acting out dreams. When this process overlaps with waking, it can cause brief paralysis, chest pressure, vivid hallucinations, and intense fear.
About 30% of people will experience sleep paralysis at least once in their lives. Episodes usually last seconds to a few minutes and are often triggered by stress, poor sleep, exhaustion, anxiety, or irregular schedules.
Despite centuries of folklore and fear, sleep paralysis isn’t dangerous. Keeping a regular sleep routine, reducing stress, and limiting screen time before bed can help prevent it. If it occurs, slow breathing and trying to move a small muscle can help bring it to an end.
