Quick answer
Sleep paralysis is a temporary inability to move or speak while falling asleep or waking. It can feel frightening, particularly if it comes with dream-like sights, sounds or a sense of pressure. Episodes generally end on their own.
Occasional isolated sleep paralysis is usually harmless. If it happens often, causes fear of sleeping or comes with substantial daytime sleepiness, speak with a healthcare professional.
What does sleep paralysis feel like?
Someone may be aware of their surroundings but unable to move or speak for a short period. Some people sense a presence, hear or see things, or feel pressure on the chest. These experiences can be intense, but they do not establish that an intruder is present. Breathing continues, even though the sensation may be unsettling.
According to MedlinePlus, episodes typically last seconds to a minute or two; the NHS notes they can last several minutes. A person’s perception of time may differ from the measured duration.
What is associated with it?
Sleep paralysis occurs during a transition between sleep and wakefulness, when awareness and the reduced muscle movement associated with REM sleep overlap. The exact reason is not fully understood.
Irregular or insufficient sleep, stress and sleeping on the back have been associated with episodes. Sleep paralysis can also occur with conditions such as narcolepsy, but an episode does not by itself mean someone has narcolepsy.
What may help
- During an episode, remind yourself if you can that it is temporary and will pass.
- Allow enough time for sleep and keep a reasonably consistent schedule when possible.
- If back sleeping seems to be associated with your episodes, consider a comfortable alternative position.
- Discuss persistent insomnia, anxiety or other sleep symptoms with a clinician rather than relying on a product or supplement.
When to get help
Contact a healthcare professional for repeated episodes, fear of going to sleep, significant daytime sleepiness or other concerning symptoms. They can assess possible causes and whether a sleep specialist is needed.
Sudden weakness or paralysis while fully awake, especially if one-sided or accompanied by difficulty speaking, may be an emergency. Call 911 or the local emergency number rather than assuming it is sleep paralysis.
See our guide to sleep stages for more on REM and non-REM sleep.
Frequently asked questions
Is sleep paralysis dangerous?
Isolated episodes are usually harmless, though they can be frightening. Repeated or distressing episodes deserve a medical conversation.
Can I breathe during sleep paralysis?
Breathing continues, although some people feel chest pressure. Seek urgent help for actual breathing difficulty or symptoms that are not clearly a brief sleep-wake episode.
Does sleep paralysis mean I have narcolepsy?
No. It can occur on its own or alongside other conditions. Significant daytime sleepiness is worth discussing with a clinician.
How long does an episode last?
Usually seconds to a couple of minutes, although some episodes can last several minutes.
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