The 10th of 10 &
Sleep Paralysis
"The Unawakening”, when you wake, but your body doesn’t.
Imagine opening your eyes, fully aware of your surroundings, but discovering you can’t move, speak, or even call out. Your mind is awake, but your body is locked in place. For some, it’s a fleeting oddity; for others, a terrifying nightly struggle.
Sleep paralysis blurs the line between dream and reality, often leaving behind shadowy figures, heavy pressure on the chest, and the haunting feeling that somethinh, or someone, is in the room.
Sleep Paralysis:
What It Is, Why It Happens, and How to Take Back Your Nights
Sleep paralysis is that terrifying moment when your brain wakes up but your body’s still “paralyzed” from REM sleep. It can include pressure on the chest, a sense of a presence, or vivid hallucinations. It’s common, usually harmless, and manageable with a few changes (sleep schedule, position, stress control). See a clinician if it’s frequent, violent, or paired with daytime sleep attacks.
Quick Facts
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Affects an estimated 10–30% of people at least once in life
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Happens at the boundaries of sleep: just falling asleep (hypnagogic) or just waking (hypnopompic)
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Driven by REM atonia (a natural “off switch” for your muscles during REM) colliding with partial wakefulness
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Can be triggered by sleep debt, irregular schedules, sleeping on your back, stress/trauma, and certain medications
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Not a sign of possession or permanent damage — though it can feel that way in the moment
What’s Actually Happening (The Simple Science)
During REM sleep, your brain is highly active (dreaming) while your body is kept still by REM atonia so you don’t act out dreams. In sleep paralysis, consciousness flips on before atonia wears off. You’re aware, can’t move, and your brain may fill the gap with REM-style imagery (shadow figures, pressure, footsteps, voices). It’s biology, not the boogeyman.
Common Symptoms
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Inability to move or speak for seconds to 2 minutes
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Chest pressure or a “weight” on the body
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Vivid intruder or presence hallucinations; visual shapes or shadows
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Auditory phenomena (footsteps, whispers, mechanical hum)
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Fear, dread, or shortness of breath (subjective, breathing is intact)
Triggers & Risk Factors
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Sleep deprivation and irregular bed/wake times
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Shift work or frequent time-zone changes
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Sleeping supine (on your back)
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High stress, anxiety, or recent trauma
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PTSD and other mental health conditions
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Narcolepsy spectrum (especially if paired with daytime sleep attacks/cataplexy)
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Medications affecting sleep architecture (e.g., some antidepressants, stimulants, and substances that fragment REM)
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Alcohol, cannabis, or late caffeine disrupting sleep stages
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If you recently started, stopped, or changed meds and episodes spiked, bring that timeline to your clinician.
Folklore, Culture & “The Old Hag”
Across cultures, people have explained sleep paralysis as:
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“Old Hag” pressing the chest (Newfoundland & beyond)
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Incubus/Succubus in medieval Europe
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Kanashibari (Japan), Pisadeira (Brazil), kokma (Caribbean)
Different names, same neurobiology. Knowing the science often reduces fear and future episodes.
What Helps Right Now (In-Episode)
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Micro-move a small muscle: wiggle a toe, fingertip, or blink repeatedly to break atonia
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Focus on breathing: slow inhales through the nose, long exhales; remind yourself “this passes in seconds”
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Sound cue: if a partner is present, agree on a faint exhale pattern or soft hum as a “I’m stuck” signal
Preventing Future Episodes
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Sleep schedule: same bedtime/wake time ±30 minutes, even weekends
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Sleep debt: build a week of consistent 7–9 hours; use a 20–30 min afternoon power nap if needed (not after 3 pm)
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Position: try side-sleeping; use a pillow behind your back to discourage supine position
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Wind-down: 45–60 minutes screen-dim, warm shower, light stretch, journaling
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Stress circuit breakers: daytime exercise, brief breathwork (4-7-8 or box breathing), therapy if trauma-linked
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Substances: limit alcohol/cannabis near bedtime; caffeine cutoff 8–10 hours before bed
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Medication review: discuss timing/dosing with a clinician if episodes are new since starting a drug
When to See a Professional
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Episodes weekly or more, severe distress, or injuries
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Daytime sleep attacks, cataplexy (sudden weakness with emotion), or automatic behaviors → evaluate for narcolepsy
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Major mood or anxiety changes, PTSD, or recent trauma you haven’t processed
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New episodes tied to a medication change
Myths vs. Facts
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Myth: “I’ll stop breathing.”
Fact: Breathing continues; the sensation is from chest muscle atonia + panic. -
Myth: “This means I’m possessed.”
Fact: It’s a known REM boundary phenomenon across cultures. -
Myth: “Only happens to anxious people.”
Fact: Stress can trigger it, but anyone can experience it.
Your Action Plan
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Stabilize bedtime/wake for 14 days
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Switch to side-sleep; prop a pillow behind your back
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Create a 15-minute wind-down you can actually stick to
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Cut late caffeine & alcohol
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Track episodes (date, time, position, stress level, substances, med changes)
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If weekly+ or daytime symptoms → book a sleep consult
FAQs
Can sleep paralysis hurt me long-term?
Why do I see figures or feel a presence?
Does back-sleeping really make it worse?
It’s typically not dangerous itself, but poor sleep and chronic stress are. Reduce triggers and seek help if it’s frequent or tied to daytime symptoms.
Your brain is blending REM dream imagery with a conscious room model. The clash feels hyper-real.
For many, yes. The combo of airway mechanics + atonia sensations seems to amplify episodes.