If you’ve ever woken up unable to move or speak while fully aware of your surroundings, you may have experienced sleep paralysis — a strange and often frightening condition that occurs between sleep and wakefulness. Although it can feel mysterious or even supernatural, sleep paralysis is actually a common and harmless biological event.
During sleep, the body cycles through stages, including REM (Rapid Eye Movement) sleep, when most dreaming occurs. In this stage, the brain temporarily relaxes the muscles to prevent you from physically acting out your dreams. Sleep paralysis happens when your mind wakes up before your body does, leaving you conscious but unable to move for several seconds or minutes.
Symptoms often include immobility, difficulty speaking, chest pressure, and vivid hallucinations. Many people report sensing a presence in the room or feeling as though something is pressing down on them. These sensations can cause intense fear, even though the episode itself is not dangerous. Research suggests that nearly 30 percent of people experience sleep paralysis at least once in their lives.
Stress, poor sleep, irregular schedules, jet lag, or sleeping on your back can increase the likelihood of episodes. Improving sleep habits — such as maintaining a regular bedtime, reducing screen time before sleep, and managing stress — may help prevent it.
Throughout history, people have interpreted sleep paralysis through cultural beliefs. In medieval Europe, it was blamed on witches or “night hags,” while other cultures attributed it to spirits or supernatural beings. Today, science explains it as a temporary mismatch between brain activity and muscle control.
Although unsettling, sleep paralysis is simply the brain’s sleep system briefly misfiring. Staying calm, focusing on breathing, and gently trying to move a finger or toe can help end an episode more quickly. Understanding what it is can make the experience far less frightening.