You wake up and realize you can not open your eyes. You start to get nervous. You are not able to move or make a sound, not even to ask for help. Then all the alarms go off. You know that you do not sleep, that you are awake now. And in fact you hear everything that happens around you, but even so all your muscles are paralyzed and you can do absolutely nothing, you can not react. You think you're dead. Does this situation sound to you? It is what is known as sleep paralysis.
Sleep paralysis. What is it?
Sleep paralysis is a sleep disorder by which the person wakes up suddenly and is fully aware of their thoughts, but for a few moments is unable to voluntarily move the body. Body paralysis is complete; the only thing that can be moved is the respiratory system and the eyes (sometimes they can be opened and others only move).
Symptom. It feels?
The first impression is of restlessness, of fear of not being able to wake up. It can lead to panic or overwhelm.
Impossibility to move and speak.
You may have a feeling of suffocation or pressure in the chest.
Some people notice a presence around them, as if there is someone at their side.
Some people feel as if their whole body is floating, falling to the void or rotating.
Causes. Why does it occur?
It is believed that this state has to do with periods of sleep. There are two stages, the REM (short for 'fast eye movements') and the non-REM. During the non-REM phase is when you move from a light sleep state to an ever deeper sleep. In this period the muscles are totally relaxed and the brain activity is slow.
And when body and mind are at rest, then comes the REM phase, in which the muscular system remains disconnected while the brain is activated. It is during this period that sleep paralysis can occur.
In short, it is as if the mind was awakened before the body.
When suffering an episode, what should be done?
If it happens to you, the sensible thing is to try to stay calm. Be aware that these episodes usually last between a few seconds and two or three minutes at the most, and although at that time may seem eternal, it is a transient situation.
In the meantime you can try to move only one part of your body: it will be easier than moving the whole body and it will be enough for the episode to end. Try the finger of a hand or a foot, or if you can not, try to move your eyes quickly from side to side. Then get up for a moment from the bed to go to the bathroom or to drink a glass of water and, if you want to go back to sleep, remember to lie on your side because it is more likely to happen to you if you sleep on your back.
How can it be prevented?
There are certain factors that favor these episodes of sleep paralysis, so you can try to correct them or avoid them: bad sleep habits (sleep deprivation or very irregular times), stress or excessive tiredness.
To properly rest and minimize the risk of sleep paralysis episodes, it is advisable to sleep the necessary hours, maintain a healthy and balanced diet, play sports or some physical exercise (preferably a few hours before bed), avoid the use of electronic devices before going to sleep and following a more leisurely pace of life.