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What is sleep paralysis?
Sleep paralysis (SP) is a parasomnia, or an undesired event that comes along with sleep. It is known to occur just after falling asleep or upon awakening in the morning.

Sleep paralysis episodes can fall into three categories: intruder, incubus and vestibular-motor.
SP episodes are most often accompanied by hypnagogic experiences (visual, auditory, and sensory hallucinations, which occur during the transition between sleeping and waking), which consistently fall into three categories:3

Intruder: sounds of doorknobs opening, shuffling footsteps, a shadow man, humanoid, alien, or sensed threatening presence in the room
Incubus: feelings of pressure on the chest, difficulty breathing with the sense of being smothered, strangled or sexually assaulted by a malevolent being. The individual believes they are about to die
Vestibular-motor: spinning, falling, floating, flying, hovering over one’s body or another type of out-of-body experience.


What causes sleep paralysis?
During normal sleep, your body is relaxed, and your voluntary muscles do not move; this prevents self-injury from acting out dreams.

What happens during SP is that the body’s transition to or from REM sleep is out of sync with the brain, like a hiccup. A person’s consciousness is awake while the body remains in the paralyzed sleep state.

During an episode of sleep paralysis, the areas of the brain that detect threats are in a heightened state and overly sensitive. The everyday non-threatening sounds, sensations, and other stimuli simply ignored by the brain during a normal sleep-wake cycle become a nightmare of epic proportion during SP.

Additionally, a disruption or fragmentation of the REM cycle of sleep is correlated to SP.

SP can be a symptom of medical problems such as narcolepsy, clinical depression, migraines, obstructive sleep apnea, hypertension and anxiety disorders. When SP occurs in otherwise healthy individuals and in the absence of narcolepsy, it is referred to as isolated sleep paralysis (ISP).

Signs and symptoms of sleep paralysis
Signs and symptoms of SP include:

Not being able to move or talk can be very frightening during sleep paralysis, particularly as you are completely conscious throughout the experience.
The inability to move the body when falling asleep or immediately upon waking up; lasting for seconds or several minutes
Being consciously awake
Being unable to speak
Having hallucinations and sensations of a frightening nature. Descriptions include a humanoid, shadow man, demon, or other non-human being with murderous intentions
Feeling pressure on the chest, bed moving, door opening or shuffling footsteps
In spite of remembering clearly the details of the SP event, an individual cannot be sure what was real and what was a dream5
Having difficulty breathing
Feeling as if about to die
Sweating
Headaches, muscle pains and paranoia.
Tests and diagnosis of sleep paralysis
Neither SP nor ISP episodes are considered a medical diagnosis, but rather are classified as a parasomnia.

Determining whether the experience is SP or not is based an individual’s medical history and description of the event. A clinician would then evaluate if further workup were necessary to explore the possibility of an underlying cause.

Treatment and prevention of sleep paralysis
Sleep Paralysis is more likely to occur under conditions of unmanaged stress and irregular or inconsistent sleep patterns. For this reason, stress management, maintaining a regular sleep schedule and observing good sleep habits will reduce the likelihood of sleep paralysis.

Keeping bedtime and wake-up times consistent may help you to sleep better. Aim to get good daylight exposure during waking hours.
Tips for better sleep:

Keep your bedtime and wake-up time consistent even on holidays and weekends
Improve your sleep environment. The mattress, bedding and sleepwear should be comfortable. Keep the bedroom clean, dark and cool
Reduce your light exposure in the evening and use night-lights for middle of the night bathroom trips
Get good daylight exposure during waking hours
Use the bed only for sleep and sex
Avoid napping after 3pm and limit naps to no more than 90 minutes
Do not eat a heavy evening meal or eat 2 hours before going to bed
Do not sleep with the lights or television on
Abstain from evening alcohol or caffeine products
Exercise daily, and no later than 2 hours before bedtime
Practice a bedtime ritual with a calming activity such as reading or listening to relaxing music
Avoid viewing electronics at least 1 hour before going to bed.
Additional measures to help prevent SP include:

Manage coexisting depressive or anxiety disorders
Reduce intakes of stimulants
Practice meditation or regular prayer
Avoid back sleeping
Avoid napping between the hours of 8-10am.
Individuals who have experienced an episode of sleep paralysis should be reassured they are not under spiritual attack or going insane. It is important to talk about the experience with a trusted friend or clinician.

Understanding the physiology of sleep and the mechanism for sleep paralysis is an important step to overcoming it.

Ongoing stress and disruption in the sleep cycle can have serious health implications. Maintaining good sleep habits are not just necessary for sleep paralysis management, but for overall health and wellness.

SOURCE: http://www.themedarena.com/2015/06/all-you-need-to-know-about-sleep-paralysis/

Dam12:
What is sleep paralysis?
Sleep paralysis (SP) is a parasomnia, or an undesired event that comes along with sleep. It is known to occur just after falling asleep or upon awakening in the morning.

Sleep paralysis episodes can fall into three categories: intruder, incubus and vestibular-motor.
SP episodes are most often accompanied by hypnagogic experiences (visual, auditory, and sensory hallucinations, which occur during the transition between sleeping and waking), which consistently fall into three categories:3

Intruder: sounds of doorknobs opening, shuffling footsteps, a shadow man, humanoid, alien, or sensed threatening presence in the room
Incubus: feelings of pressure on the chest, difficulty breathing with the sense of being smothered, strangled or sexually assaulted by a malevolent being. The individual believes they are about to die
Vestibular-motor: spinning, falling, floating, flying, hovering over one’s body or another type of out-of-body experience.


What causes sleep paralysis?
During normal sleep, your body is relaxed, and your voluntary muscles do not move; this prevents self-injury from acting out dreams.

What happens during SP is that the body’s transition to or from REM sleep is out of sync with the brain, like a hiccup. A person’s consciousness is awake while the body remains in the paralyzed sleep state.

During an episode of sleep paralysis, the areas of the brain that detect threats are in a heightened state and overly sensitive. The everyday non-threatening sounds, sensations, and other stimuli simply ignored by the brain during a normal sleep-wake cycle become a nightmare of epic proportion during SP.

Additionally, a disruption or fragmentation of the REM cycle of sleep is correlated to SP.

SP can be a symptom of medical problems such as narcolepsy, clinical depression, migraines, obstructive sleep apnea, hypertension and anxiety disorders. When SP occurs in otherwise healthy individuals and in the absence of narcolepsy, it is referred to as isolated sleep paralysis (ISP).

Signs and symptoms of sleep paralysis
Signs and symptoms of SP include:

Not being able to move or talk can be very frightening during sleep paralysis, particularly as you are completely conscious throughout the experience.
The inability to move the body when falling asleep or immediately upon waking up; lasting for seconds or several minutes
Being consciously awake
Being unable to speak
Having hallucinations and sensations of a frightening nature. Descriptions include a humanoid, shadow man, demon, or other non-human being with murderous intentions
Feeling pressure on the chest, bed moving, door opening or shuffling footsteps
In spite of remembering clearly the details of the SP event, an individual cannot be sure what was real and what was a dream5
Having difficulty breathing
Feeling as if about to die
Sweating
Headaches, muscle pains and paranoia.
Tests and diagnosis of sleep paralysis
Neither SP nor ISP episodes are considered a medical diagnosis, but rather are classified as a parasomnia.

Determining whether the experience is SP or not is based an individual’s medical history and description of the event. A clinician would then evaluate if further workup were necessary to explore the possibility of an underlying cause.

Treatment and prevention of sleep paralysis
Sleep Paralysis is more likely to occur under conditions of unmanaged stress and irregular or inconsistent sleep patterns. For this reason, stress management, maintaining a regular sleep schedule and observing good sleep habits will reduce the likelihood of sleep paralysis.

Keeping bedtime and wake-up times consistent may help you to sleep better. Aim to get good daylight exposure during waking hours.
Tips for better sleep:

Keep your bedtime and wake-up time consistent even on holidays and weekends
Improve your sleep environment. The mattress, bedding and sleepwear should be comfortable. Keep the bedroom clean, dark and cool
Reduce your light exposure in the evening and use night-lights for middle of the night bathroom trips
Get good daylight exposure during waking hours
Use the bed only for sleep and sex
Avoid napping after 3pm and limit naps to no more than 90 minutes
Do not eat a heavy evening meal or eat 2 hours before going to bed
Do not sleep with the lights or television on
Abstain from evening alcohol or caffeine products
Exercise daily, and no later than 2 hours before bedtime
Practice a bedtime ritual with a calming activity such as reading or listening to relaxing music
Avoid viewing electronics at least 1 hour before going to bed.
Additional measures to help prevent SP include:

Manage coexisting depressive or anxiety disorders
Reduce intakes of stimulants
Practice meditation or regular prayer
Avoid back sleeping
Avoid napping between the hours of 8-10am.
Individuals who have experienced an episode of sleep paralysis should be reassured they are not under spiritual attack or going insane. It is important to talk about the experience with a trusted friend or clinician.

Understanding the physiology of sleep and the mechanism for sleep paralysis is an important step to overcoming it.

Ongoing stress and disruption in the sleep cycle can have serious health implications. Maintaining good sleep habits are not just necessary for sleep paralysis management, but for overall health and wellness.

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