Imagine lying awake, eyes open, fully aware — yet completely unable to move a muscle. That’s what Sleep Paralysis feels like. It’s a temporary state, often happening just before falling asleep or right after waking up. In that moment, the brain is alert, but the body remains under the paralysis typical of deep sleep.
During an episode you may:
- Be unable to move or speak, even though you’re conscious.
- Feel pressure on your chest, as if something is holding you down.
- Experience vivid hallucinations — seeing or sensing something scary in the room.
- Feel intense fear, panic, or helplessness.
Episodes are usually brief, lasting from a few seconds to a few minutes. They pass on their own, or sometimes when you manage to wiggle a toe or finger, or someone else touches or speaks to you.
Why does this happen? Normally, during the dreaming phase of sleep (known as REM sleep), the brain temporarily “shuts off” muscle control so that we don’t physically act out dreams. Sleep paralysis occurs when the brain wakes up — but the body stays “frozen,” caught between dream and wake states.
Although it can be disturbing, sleep paralysis is generally harmless and quite common — many people experience it at least once. Risk is higher if you’re sleep-deprived, have an irregular sleep schedule, are under a lot of stress, or suffer from certain conditions like anxiety or sleep disorders.
To reduce chances of future episodes, experts recommend good sleep hygiene: aim for regular sleep hours, avoid excessive stress, limit caffeine or alcohol before bed, and keep a relaxing bedtime routine.