Exploring Sleep Paralysis and Lucid Dreaming
Have you ever woken up and, for a moment, found yourself unable to move or speak? That could have been sleep paralysis. If you’re a lucid dreamer this may have happened while you were trying to induce a lucid dream. Research shows that 7.6% of the population has experienced sleep paralysis at least once. Psychiatric patients and students may experience it more frequently.
For many people, sleep paralysis is a terrifying experience and some even associate it with evil spirits. But there is a scientific explanation for it. Sleep paralysis happens when your mind wakes up, but your body hasn’t caught up. While it may be unsettling, it is not dangerous. And with some lucid dreaming techniques, it may be a sign that you are closer to your lucid dream.
We will explore the ins and outs of sleep paralysis in this article–what it is and its common triggers, how to manage it, and its connection to lucid dreaming.
What is Sleep Paralysis?
Sleep paralysis is the temporary state of paralysis you feel when your mind becomes conscious while your body is still asleep, usually in the REM stage.
REM sleep is associated with vivid dreams and the brain relaxes your muscles to prevent movement in response to the dreams. This is called muscle atonia or muscle paralysis. (The ability to move your body or act out your dreams in REM can be dangerous and is considered a disorder).
Sometimes while in REM sleep, with the muscles still temporarily paralyzed, your mind may suddenly wake up. Hence sleep paralysis. For some people, hallucinations are also common in this state. You may feel like there is a dangerous person or presence around you while you are unable to move. These figures are called sleep paralysis demons. They may appear to be performing acts of violence on you like choking, leading to feelings of shortness of breath.
Sleep paralysis episodes do not last long–usually from a few seconds to minutes.
Causes and Triggers of Sleep Paralysis
It is still unclear what the direct or exact cause of sleep paralysis is. However, research shows that some factors can increase the prevalence of this phenomenon.
Multiple studies have suggested that poor sleep hygiene and insomnia may result in a higher likelihood of sleep paralysis. Other sleep-related experiences like lucid dreaming and nightmares can also have the same effect.
According to yet another study, sleep paralysis can be hereditary.
Other factors that have been linked to sleep paralysis include alcohol consumption, anxiety, substance use, exposure to disturbing events, and certain medications.
Sleep Paralysis and Lucid Dreaming: Are They the Same?
These two phenomena both include some form of consciousness during sleep. How is sleep paralysis different from lucid dreaming?
In simple terms:
- Sleep paralysis: awake mind, paralyzed body.
- Lucid dreaming: aware mind within a dream.
Sleep paralysis is waking up while the muscles are numbed in REM. Lucid dreaming, on the other hand, is having awareness while dreaming. Although lucid dreaming mainly occurs during REM, it can also occur in NREM.
Lucid dreaming can happen unintentionally but lucid dreamers typically induce lucid dreams. Your brain acknowledges that you are in a dream and some people can control the dream and have fun. Sleep paralysis is usually involuntary and you don’t feel in control because you can’t move. For many people, it is a frightening experience.
Can Sleep Paralysis Lead to Lucid Dreaming?
Sleep paralysis doesn’t necessarily lead to lucid dreaming. However, some lucid dreamers find a way to enter lucid dreaming through SP. This can help reduce the fear and unpleasantness that usually comes with sleep paralysis. Many lucid dreamers who use this method started as a way to deal with frequent sleep paralysis.
One way to do this is by trying to relax and breathe calmly once you find yourself in sleep paralysis. Pick a specific body part and bring your attention to it. Then imagine your body floating away. You can also try to set the intention while in sleep paralysis and think to yourself, “I will lucid dream.”
It may take some time for this to work. But if you experience sleep paralysis frequently you can practice until you get it right. It’s a great way to turn a scary experience into something more pleasant.
Can Lucid Dreaming Cause Sleep Paralysis?
Usually, lucid dreaming does not cause sleep paralysis. However, with some lucid dream-inducing techniques, you may experience SP for a short moment. While using the WILD technique, for instance, you may go into sleep paralysis just before you enter the dream world. Once you learn to relax and let it pass it will not be scary. It also does not happen to everybody.
Managing and Preventing Sleep Paralysis
Sleep paralysis, especially when accompanied by sleep paralysis demons, is anything but fun. Unfortunately, there is no defined treatment for this condition, which is disappointing for people who experience it often.
However, since we have a good idea of factors that may trigger it, here are a few things you can try to help prevent it or work with the experience when it occurs.
Practical Tips for Reducing Sleep Paralysis Episodes
There is a strong link between sleep paralysis and poor sleep. Make sure you get enough sleep every night. The best thing to do would be to have a fixed sleeping schedule, going to bed and wake up at the same time each day. A good mattress and pillow might also help you sleep better.
Avoid taking alcohol and caffeine in the evening and reduce the use of electronics during bedtime. Focus on being in a calm state of mind as you transition to sleep.
How to Stop Sleep Paralysis in the Moment
There is no medical treatment for sleep paralysis during an episode. But you can try the following tips to come out of it or make it less scary.
First, relax and remember that it is harmless and will only last for a short while. Even the visions you see cannot physically harm you. Breathe calmly and think about something that makes you happy.
If you’re an aspiring lucid dreamer, use it as an opportunity to attempt lucid dreaming. Tell yourself that you want to lucid dream. Focus on falling asleep without losing awareness.
One simple trick that can help you break out of sleep paralysis in the moment is wiggling your toes, moving your fingers, or blinking quickly until you wake up. It is effective and works for most people.
Frequently Asked Questions About Sleep Paralysis
Can You Wake Someone Up From Sleep Paralysis?
Yes, you can gently wake someone up from sleep paralysis. Although it is difficult to tell when someone is having a sleep paralysis episode, you can touch them to wake them up if you notice movements that suggest they are having a bad dream.
What Happens If You Don't Fight Sleep Paralysis?
Nothing will happen. It is just a temporary experience that does not last long. You will either fully wake up or fall asleep properly again.
Is Sleep Paralysis Bad?
Sleep paralysis can be bad in that it is often frightening and can upset you in the moment or interfere with your sleep. But it is not dangerous and not a serious medical issue.
Can Sleep Paralysis Kill You?
No, sleep paralysis cannot kill you. It is merely a short episode where your mind is awake but your body is not. It is not life-threatening and cannot physically harm you.
Can Sleep Paralysis Cause Lucid Dreams?
Sleep paralysis can cause lucid dreams if you let it. Some people try to induce lucid dreaming when they find themselves in sleep paralysis.
What Is the Difference Between Lucid Dreams and Sleep Paralysis?
With sleep paralysis, your mind is awake while the rest of your body is temporarily paralyzed (muscle atonia) during REM sleep. Lucid dreams occur when you become aware that you are dreaming. It can happen in REM or NREM.
Understanding Sleep Paralysis and Lucid Dreaming
Sleep paralysis is an unsettling phenomenon that many people experience at least once in their lives. Learning what it is and how it happens can make it less scary. It is more of a glitch that causes your brain to wake up when it is supposed to be asleep. It usually passes after a couple of seconds to minutes.
Lucid dreaming is an intriguing experience where the dreamer realizes they are dreaming while in the dream. Some people induce lucid dreams when they find themselves in sleep paralysis. Some lucid dreaming techniques can also cause sleep paralysis, but only for a moment.
Getting enough sleep, having a fixed sleep routine, avoiding alcohol and caffeine in the evening, and not using electronics during bedtime can reduce the likelihood of having sleep paralysis.
