While You Were Sleeping: 25% of the Population Suffers From This Stressful Phenomenon

Imagine waking up in the middle of the night, feeling awake and aware of your surroundings, but your body refuses to cooperate. You can't move, speak, and perhaps you even see figures around you. Sounds frightening? It turns out this is a well-known phenomenon called "sleep paralysis." About 25% of the population will experience it at least once during their lifetime, and for some, it may recur occasionally or even frequently.

According to the Clalit website, "the phenomenon first appears at a young age - among children, adolescents, or young adults - and its frequency may increase between the second and third decade of life." Sleep paralysis can feel so real that people often describe it as a supernatural experience.

What is Sleep Paralysis?

Sleep paralysis is a state where a person wakes up but experiences an absolute inability to move or talk. This phenomenon occurs during the transition phases between wakefulness and sleep, where the body is essentially "locked" to prevent unwanted movements. In other words, during sleep, the body enters a natural state of paralysis to protect us from making physical movements while dreaming. In some cases, this process is disrupted, and the person wakes up still in the paralysis stage, without the brain instructing the body to start moving. Sleep paralysis can last a few seconds to 20 minutes, with an average duration of about 6 minutes..It is important to understand that paralysis is a natural defense mechanism of the body, ensuring that we don't harm ourselves during dreams.

Why Does It Happen?

Sleep paralysis typically occurs when there is an imbalance between the REM (Rapid Eye Movement) sleep stage – where we dream – and wakefulness. During REM sleep, the body enters a state of paralysis for the reasons we've already explained. Lack of coordination between the brain and body may cause the brain to be awake while the body remains paralyzed, leading to sleep paralysis. Various factors can trigger this experience, including:

1. Lack of Sleep: Insufficient sleep can lead to improper brain function during the sleep process, resulting in sleep paralysis. The brain struggles to transition smoothly between sleep stages, causing this phenomenon.

2. Mental Stress: Stress and anxiety significantly contribute to sleep paralysis. Stress disrupts sleep and impairs the brain's ability to enter a fully relaxed state.

3. Irregular Sleep Patterns: Irregular sleep schedules or rapid changes in daily routine may lead to imbalance in sleep transitions and sleep paralysis.

4. Genetic Tendency: Research indicates that some individuals have a genetic predisposition to experience sleep paralysis, especially if there is a family history of sleep disorders.

5. Insomnia: People who suffer from insomnia have difficulty falling asleep and maintaining continuous sleep, increasing the likelihood of sleep paralysis.

6. Caffeine Consumption Before Bed: Caffeine is a stimulant that can affect sleep quality and make it difficult for the brain to relax and enter deep sleep, causing disturbances in sleep stage transitions.

7. Excessive Fatigue: Excessive fatigue, caused by strenuous work or lack of rest, makes it difficult for the brain to smoothly transition into sleep and deep sleep.

8. Certain Medications: Some medications, especially those affecting the central nervous system, can alter sleep patterns and lead to sleep paralysis.

Is It Dangerous?

Although it's a frightening and unpleasant experience, sleep paralysis is not physically dangerous. It occurs naturally as part of the transition between sleep stages. Paralysis is actually the body's defense mechanism designed to prevent us from acting out our dreams, so when experienced in a state of partial wakefulness, it may induce fear. However, there is no real danger to life or physical health during sleep paralysis. The threatening sensations and hallucinations that some people experience are the result of brain activity during the transition between sleep and wakefulness, with no real danger. It is important to remember that sleep paralysis is a temporary condition that resolves on its own within seconds to minutes.

The Personal Experience of Sleep Paralysis

People worldwide describe the phenomenon as a frightening and chilling experience where they feel trapped in their bodies, unable to move or call for help. There are numerous reports of a threatening presence in the room, like a dark figure or spirit, and visual hallucinations of shadows or vague shapes. These are sensations our brains generate in a state where it is semi-conscious while the body remains paralyzed. The outcome is a blend of reality and the "residue" of the dream – creating a terrifying and incomprehensible sensation.

Many describe sensations of pressure on the chest, as if someone is sitting on them, and these feelings are often accompanied by unclear sounds. Some people even report attempting to wake up or move with all their might, but to no avail. Despite differences in descriptions, the shared experience is one of complete helplessness and anxiety accompanying the experience.

Yair Lavi shared on the YNET website about the first time he experienced sleep paralysis: "I fell asleep as usual and woke up in the middle of the night. I see a black mist entering the room and floating above me, and there is a force pinning me to the bed. It felt like an out-of-body experience. It recurred every night. After several nights, at a certain point, I began to feel that instead of going back to sleep in bed, I kept falling into the bed, and as I fell, I started to forget everyone I knew, everything I know. The narrative memory began to gradually fade. The pit turned into a universe, and I was part of it. I was sure I was dying, yet the feeling was positive. It was surprising to wake up in the morning and feel everything was normal. It was a reality-altering experience, with all thoughts about myself and what happens beyond the body's boundaries. It was something very powerful at that time. Since then, I have had more such experiences – but not as intensely," he said.

How Can the Phenomenon Be Prevented?

Although it's an unpleasant experience, sleep paralysis is not dangerous. Here are some tips that can help you manage the phenomenon:

1. Maintaining Consistent Sleep Habits: Stick to regular sleep hours and a routine that allows the body to enter and exit sleep "smoothly." Consistent habits may prevent imbalances between different sleep stages and reduce the likelihood of sleep paralysis.

2. Relax: Try to identify and reduce stress factors in your life using meditation, solitude, breathing exercises, or any calming activity that helps you lower stress levels. Activities like yoga, moderate physical activity, or even reading before bed can help put the body in a relaxed state and reduce the risk of sleep paralysis.

3. Avoid Excessive Fatigue: Lack of sleep increases the likelihood of experiencing sleep paralysis. Ensure you provide your body with the necessary hours it needs. It is recommended to sleep at least 7-8 hours a night, allowing the brain and body to recover and prepare for proper transitions between sleep stages.

4. Change Position: Sometimes sleeping on your back can exacerbate the phenomenon. Sleeping on your side may decrease the likelihood of sleep paralysis. If you frequently experience sleep paralysis, try to change the position in which you fall asleep and ensure it's comfortable for you.

5. Limit Caffeine and Alcohol: It is recommended to avoid consuming caffeine and alcoholic drinks before bed, as they may interfere with the sleep process and increase the risk of sleep paralysis.

6. Spiritual Practices for Good Sleep: The blessing "HaMapil," said during "Kriat Sh'ma Bedtime Prayer" before sleep, is considered a favorable practice for good sleep. In this blessing, we praise Hashem and pray that our sleep will be free from bad dreams, and that we will wake up refreshed in the morning. Many people testify that reciting "Sh'ma" before bed helps them calm their thoughts and enter sleep in a state of peace and relaxation. Additionally, many practice reciting Psalms before bed, such as Psalm 91 ("Yoshev B'Seter Elyon"), which helps individuals feel secure and protected during sleep. Other customs include washing hands before bed or placing a book of Psalms beneath the pillow to prevent bad dreams.

What to Do If It Happens Again?

When experiencing sleep paralysis, it's important to remember that the experience is temporary. If you try to remain calm and remind yourself that it is a transient state, you can reduce the level of anxiety and better handle the phenomenon. You can also try calming techniques such as guided imagery, deep breathing, and slow counting to ten.

Additionally, try moving a small part of your body, such as your toes or fingers, to "break free" from the paralysis. Practicing relaxation techniques regularly, like guided imagery or listening to calming music before bed, can help reduce the frequency of sleep paralysis and make the experience less intimidating.