Exploring Sleep Paralysis: When Demons Sit on Your Chest
Sleep paralysis is a phenomenon that occurs when a person is conscious but unable to move or speak during the transition between wakefulness and sleep. It is often accompanied by terrifying hallucinations, such as seeing, hearing, or feeling the presence of an evil entity, being choked, or falling from a great height. Sleep paralysis has been interpreted in various ways throughout history and culture, from demonic attacks to alien abductions. However, modern science has revealed that sleep paralysis is a natural and harmless occurrence that is related to the rapid eye movement (REM) stage of sleep, where most dreaming occurs. In this article, we will explore the causes, symptoms, and effects of sleep paralysis, as well as how to cope with it and how to induce or prevent it.
In this article, you will learn about:
- The Terrifying Experience of Sleep Paralysis
- How Sleep Paralysis Has Been Interpreted Throughout History and Culture
- The Link Between Sleep Paralysis and REM Sleep
- How Sleep Quality and Stress Levels Affect Sleep Paralysis
- How to Cope with Sleep Paralysis and Overcome Fear
- How to Prevent Sleep Paralysis
Table of Contents
- The Terrifying Experience of Sleep Paralysis
- How Sleep Paralysis Has Been Interpreted Throughout History and Culture
- The Link Between Sleep Paralysis and REM Sleep
- How Sleep Quality and Stress Levels Affect Sleep Paralysis
- How to Cope with Sleep Paralysis and Overcome Fear
- How to Prevent Sleep Paralysis
- Frequently Asked Questions
- Reference
The Terrifying Experience of Sleep Paralysis
Sleep paralysis can happen to anyone, regardless of age, gender, or ethnicity. It usually lasts for a few seconds to a few minutes, but it can feel like an eternity for those who experience it. The most common features of sleep paralysis are:
- Atonia: The inability to move or speak, caused by the temporary paralysis of the muscles that normally prevent us from acting out our dreams. Atonia can also affect the muscles that control breathing, resulting in a sensation of suffocation or chest pressure.
- Hallucinations: Sensory perceptions that occur in the absence of external stimuli, such as seeing, hearing, or feeling things that are not there. Hallucinations can be classified into three types:
- Intruder: The perception of a threatening presence, such as a demon, a ghost, an alien, or a burglar. The intruder may appear to be sitting on the chest, choking, or attacking the person.
- Incubus: The perception of being sexually assaulted or violated by the intruder. The incubus may also involve feelings of pain, pleasure, or fear.
- Vestibular-motor: The perception of movement or motion, such as flying, falling, spinning, or floating. The vestibular-motor may also involve out-of-body experiences, where the person feels detached from their physical body and observes it from a different perspective.
- Emotions: Intense feelings that accompany the hallucinations, such as fear, panic, anger, sadness, or joy. Emotions can also affect the heart rate, blood pressure, and breathing of the person.
Not everyone who experiences sleep paralysis will have all these features, and some may have none at all. The frequency and severity of sleep paralysis can vary from person to person, and from episode to episode. Some people may only experience sleep paralysis once or twice in their lifetime, while others may have it several times a week or month.
How Sleep Paralysis Has Been Interpreted Throughout History and Culture
Sleep paralysis is not a new phenomenon, but it has been given different names and explanations across time and space. Some of the earliest references to sleep paralysis can be found in ancient texts, such as the Sumerian epic of Gilgamesh, the Egyptian Book of the Dead, and the Chinese book of Zhuangzi. These texts describe encounters with supernatural beings or forces that immobilize and torment the sleeper.
In many cultures, sleep paralysis is attributed to the influence of malevolent spirits, such as demons, witches, vampires, or ghosts. For example, in medieval Europe, sleep paralysis was known as the “nightmare”, which derived from the Old English word “mare”, meaning a female evil spirit that suffocates or rides the sleeper. In Islamic culture, sleep paralysis is known as “jathoom” or “jinn”, which are invisible creatures that can possess or harm humans. In African culture, sleep paralysis is known as “tokoloshe” or “night doctor”, which are dwarf-like creatures that can cause illness or death. In Japanese culture, sleep paralysis is known as “kanashibari” or “bound by metal”, which is caused by the wrath of ancestral spirits or vengeful ghosts.
In some cultures, sleep paralysis is associated with alien abduction or experimentation. For example, in modern Western culture, sleep paralysis is often linked to the phenomenon of UFOs and extraterrestrials, who are believed to abduct, probe, or implant humans for unknown purposes. In Brazilian culture, sleep paralysis is known as “pomba gira” or “night hag”, which is a female spirit that seduces or impregnates men. In Mexican culture, sleep paralysis is known as “se me subió el muerto” or “the dead climbed on top of me”, which is a sign of contact with the spirit world or the ancestors.
In some cultures, sleep paralysis is regarded as a positive or spiritual experience, rather than a negative or frightening one. For example, in Native American culture, sleep paralysis is seen as a gateway to the spirit realm, where one can communicate with the ancestors, the animals, or the gods. In Tibetan culture, sleep paralysis is seen as a form of lucid dreaming, where one can control and manipulate their dreams. In Hindu culture, sleep paralysis is seen as a state of yoga nidra, or yogic sleep, where one can achieve a higher level of consciousness and enlightenment.
The Link Between Sleep Paralysis and REM Sleep
Attributing such phenomena to supernatural causes or witchcraft is no longer as popular as it once was. The most widely accepted explanation for sleep paralysis today is its connection to Rapid Eye Movement (REM) sleep. Psychologist Matthew Tompkins explains that during sleep, our bodies activate an inherent safety mechanism to prevent the brain from turning planned movement signals into actual movements. This prevents us from physically acting out our dreams, such as running away when being chased or climbing a tree and ending up on a wall while dreaming.
REM sleep is the stage of sleep where most of our dreaming occurs. It is characterized by rapid eye movements, increased brain activity, and muscle atonia (paralysis). Normally, we cycle through four stages of sleep several times a night, with REM sleep occurring at the end of each cycle. However, sometimes we may wake up during REM sleep, either spontaneously or due to external stimuli, such as an alarm clock or a loud noise. When this happens, we may experience sleep paralysis, where we are conscious but unable to move or speak. We may also experience hypnagogic (before falling asleep) or hypnopompic (after waking up) hallucinations, where we see, hear, or feel things that are not really there. These hallucinations may be influenced by our dreams, fears, or expectations, and may include sensations of being watched, touched, or attacked by an intruder, a demon, or an alien.
How Sleep Quality and Stress Levels Affect Sleep Paralysis
Sleep paralysis occurs when we are still in the REM sleep phase, causing a contradiction where we are awake but still in a dreaming state. The vivid and frightening hallucinations arise from dreams unintentionally blending with reality.
While scientists don’t fully understand why individuals wake up during REM sleep, they believe it’s related to disrupted sleep patterns, insomnia, or conditions like excessive daytime sleepiness. Clete Kushida, a researcher at the Stanford Sleep Disorders Center, suggests that stress could also be one of the factors contributing to sleep paralysis. Stress can affect our sleep quality, making it harder to fall asleep, stay asleep, or get enough deep sleep. Stress can also trigger the release of hormones, such as cortisol and adrenaline, that can interfere with our sleep cycles and cause us to wake up more easily.
Some studies have found that sleep paralysis is more common among people who suffer from mental health issues, such as anxiety, depression, post-traumatic stress disorder (PTSD), or panic disorder. These conditions can also affect our sleep quality and increase our stress levels, creating a vicious cycle that may exacerbate sleep paralysis.
How to Cope with Sleep Paralysis and Overcome Fear
Assuring Oneself It’s Normal:
In essence, maintaining good sleep habits may help alleviate sleep paralysis. If one experiences sleep paralysis, there’s no need to panic excessively about the situation or the images seen. Telling oneself that it’s a common phenomenon that many people experience and that it will pass soon may help reduce the fear and anxiety associated with sleep paralysis.
Trying to Move or Breathe:
Another way to cope with sleep paralysis is to try to move or breathe deliberately. While most of the body’s muscles are paralyzed during sleep paralysis, some muscles, such as those controlling the eyes, fingers, toes, or breathing, may still be responsive. By focusing on moving these muscles or changing the breathing pattern, one may be able to break the paralysis and wake up fully.
Seeking Professional Help:
If sleep paralysis is frequent, severe, or distressing, it may be a sign of an underlying sleep disorder, such as narcolepsy, obstructive sleep apnea, or restless legs syndrome. In these cases, it is advisable to seek professional help from a doctor or a sleep specialist, who can diagnose the condition and prescribe appropriate treatment. Treatment may include medication, behavioral therapy, or lifestyle changes, depending on the cause and severity of the sleep disorder.
How to Prevent Sleep Paralysis
While there is no definitive way to avoid sleep paralysis, some factors may increase or decrease the likelihood of experiencing it. Here are some tips to reduce the risk of sleep paralysis and improve your overall sleep quality:
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Frequently Asked Questions
What causes sleep paralysis?
Sleep paralysis is caused by a mismatch between the brain and the body during the transition between wakefulness and sleep, or vice versa. Normally, when we fall asleep, our brain sends signals to our muscles to relax and become paralyzed, preventing us from acting out our dreams. This state is called rapid eye movement (REM) sleep, and it is where most of our vivid dreaming occurs. However, sometimes we may become aware of our surroundings before our muscles regain their ability to move, resulting in a temporary state of paralysis while being conscious. This can also happen when we are about to fall asleep, but our brain enters REM sleep before our body does. This phenomenon is known as isolated sleep paralysis, and it can occur randomly or be triggered by factors such as sleep deprivation, stress, or irregular sleep patterns.
Some people may also experience sleep paralysis as a symptom of a chronic sleep disorder, such as narcolepsy, which is characterized by excessive daytime sleepiness and sudden attacks of sleep. Narcolepsy can cause disrupted sleep cycles and abnormal REM sleep, leading to more frequent and severe episodes of sleep paralysis. Other sleep disorders that may increase the risk of sleep paralysis include insomnia, which is the difficulty of falling or staying asleep, and sleep apnea, which is the interruption of breathing during sleep.
How common is sleep paralysis?
Sleep paralysis is a relatively common phenomenon that affects people of all ages, genders, and cultures. According to a meta-analysis of 35 studies, the average prevalence of sleep paralysis in the general population is 7.6%, with higher rates among students (28.3%) and psychiatric patients (31.9%). However, the frequency and severity of sleep paralysis may vary from person to person, ranging from a single occurrence in a lifetime to multiple episodes per week.
Some factors that may influence the likelihood of experiencing sleep paralysis include genetic predisposition, family history, ethnicity, and lifestyle. For instance, a twin study found that sleep paralysis is moderately heritable, with 53% of the variance explained by genetic factors. Additionally, a survey of 10,000 people from 13 countries found that sleep paralysis is more common among African Americans (35.4%) and less common among East Asians (14.8%), compared to other ethnic groups. Furthermore, a study of 862 college students found that sleep paralysis is associated with poor sleep quality, irregular sleep habits, high stress levels, and substance use.
Is sleep paralysis good or bad?
Sleep paralysis is neither good nor bad in itself, but it can have positive or negative effects depending on how one perceives and copes with it. For some people, sleep paralysis can be a terrifying and distressing experience that causes fear, anxiety, and helplessness. This can lead to a vicious cycle of avoiding sleep, worsening sleep quality, and increasing the chances of sleep paralysis. Moreover, some people may develop false beliefs or superstitions about sleep paralysis, such as attributing it to supernatural forces, demonic possession, or alien abduction. This can further amplify the negative emotions and hallucinations associated with sleep paralysis, as well as impair one’s mental health and well-being.
However, for others, sleep paralysis can be a fascinating and enlightening experience that opens up new possibilities of exploration and creativity. Some people may view sleep paralysis as a gateway to lucid dreaming, out-of-body experiences, or astral projection, which are altered states of consciousness that involve a sense of control, detachment, or transcendence. These experiences can have positive effects on one’s mood, self-esteem, and spirituality. Furthermore, some people may use sleep paralysis as a source of inspiration for artistic expression, such as painting, writing, or music. For example, the famous painting “The Nightmare” by Henry Fuseli is believed to be influenced by his own episodes of sleep paralysis.
How do I break out of sleep paralysis?
If you find yourself in a state of sleep paralysis, you may feel helpless and terrified. However, there are some things you can do to try to break out of it, such as:
- Remind yourself that it is not real. The hallucinations and sensations you experience during sleep paralysis are not caused by anything external, but by your own brain. They cannot harm you or last forever. Try to stay calm and rational, and focus on reality.
- Wiggle your fingers or toes. Moving your extremities can help you regain control of your body and end the paralysis. Start with small movements, such as wiggling your fingers or toes, and gradually move on to larger ones, such as shaking your head or rolling over.
- Breathe deeply and slowly. Breathing can help you relax and regulate your heart rate, which may be elevated during sleep paralysis. Take deep and slow breaths, and exhale through your mouth. This can also help you make some noise, which can alert someone else to wake you up.
- Try to open your eyes. Opening your eyes can help you see your surroundings and realize that you are in your bed, not in a nightmare. This can also help you break the connection between your brain and your dream, and end the paralysis.
These techniques can help you break out of sleep paralysis faster and easier. However, they may not work for everyone or every time, as sleep paralysis can vary in intensity and duration. Therefore, it is also important to prevent sleep paralysis from happening in the first place, or cope with it and overcome fear if it does happen.
Is sleep paralysis dangerous?
Sleep paralysis is not dangerous in itself, as it does not cause any physical harm or lasting effects. However, it can be a very unpleasant and scary experience, especially if it is accompanied by vivid and frightening hallucinations. Sleep paralysis can also affect your mental and emotional health, as it can cause stress, anxiety, depression, or post-traumatic stress disorder (PTSD) in some cases. Therefore, it is important to seek professional help if you suffer from frequent or severe sleep paralysis, or if it interferes with your daily life.
Reference
: Tompkins, M. (2018). The Spectacle of Illusion: Magic, the paranormal & the complicity of the mind. Thames & Hudson.
: Cheyne, J. A., Rueffer, S. D., & Newby-Clark, I. R. (1999). Hypnagogic and hypnopompic hallucinations during sleep paralysis: neurological and cultural construction of the night-mare. Consciousness and cognition, 8(3), 319-337.
: Kushida, C. A. (2017). Sleep paralysis: pathophysiology and treatment. In Parasomnias (pp. 163-170). Springer, Cham.
: Harvard Health Publishing. (2019). Understanding the stress response. Retrieved from https://www.health.harvard.edu/staying-healthy/understanding-the-stress-response
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