Sleep paralysis happens when a person's consciousness wakes up before their body does, leaving them temporarily unable to move or speak, according to sleep medicine specialist Sofia Cherkasova, a candidate of medical sciences who spoke to the Russian outlet Gazeta.Ru.
Cherkasova explained that during rapid eye movement (REM) sleep, the phase in which most vivid dreaming occurs, the brain temporarily blocks the body's muscles so that a sleeper does not physically act out what is happening in their dreams. Sometimes, she said, awareness returns before that blocking mechanism switches off.
She said the person already understands what is happening, but their body remains in sleep mode.
Cherkasova warned that this mismatch between mind and body can trigger frightening sensations and hallucinations, including the feeling that someone else is in the room or that something is pressing down on the chest. She said sleep paralysis is most often linked to lack of sleep, an irregular sleep schedule, stress, changing time zones and the habit of sleeping on one's back. Despite how alarming it can feel, she stressed that the state itself is not usually physically dangerous.
What causes sleep paralysis
Sleep paralysis is a well documented phenomenon in sleep medicine, tied to the same muscle atonia that normally protects sleepers during REM sleep. It can occur as people are falling asleep or as they are waking up, and episodes typically last from a few seconds to a couple of minutes. It can affect people occasionally without pointing to any underlying disorder, though frequent episodes are sometimes associated with conditions such as narcolepsy or chronic sleep deprivation.
How to get through an episode
To end an attack more quickly, Cherkasova advised against trying to move the whole body at once. Instead, she recommended focusing on breathing and attempting to move a small group of muscles, such as a finger or toe, the tongue or the eyes.
Preventing future episodes
For prevention, Cherkasova called for establishing a stable sleep routine, getting regular rest and avoiding high levels of stress. She did not specify a particular number of hours of sleep or a fixed schedule, but framed consistency and stress management as the key protective steps against future episodes.
