Insights on Sleep Paralysis and the Encounters with 'Nighttime Spirits'

Waking up paralyzed or sensing a sinister presence in the middle of the night can give anyone the heebie-jeebies. These disturbances, commonly referred to as sleep paralysis and sleep demons, are enough to give you goosebumps. And while they might seem like something out of a horror movie, they're actually just byproducts of disrupted sleep and the chaos of your wacky brain.

To get the lowdown on these freaky incidents, we chatted with sleep disorder specialist, Dr. Alicia Roth. Let's dive into what exactly causes these sleep-robbing episodes and what you should know if you ever find yourself in a similar situation.

What is sleep paralysis?

When you experience sleep paralysis, you awaken, but you temporarily can't move a muscle. When this happens, it can feel like you're stuck in a nightmare, but don't worry, it's completely harmless.

"This occurs when there's a glitch between REM (rapid eye movement) sleep and wakefulness," explains Dr. Roth. Approximately 10% of the population experiences sleep paralysis at some point.

The human brain gets pretty rowdy during REM sleep, so much so that if we recorded your brain activity during this phase, it would look crazy active, like you were wide awake. There's a lot of dreaming going on, and your peepers might even dart around like you're in a REM cycle.

To prevent you from acting out your dreams, your body locks down during REM sleep to keep you from enacting these wild scenarios while catching some Zs. Sleep paralysis happens when there's a hitch during the transition between REM sleep and waking, and the protective paralysis hasn't fully ceased.

Most people experience sleep paralysis when they're about to rise and shine, but it's possible to experience it at any moment.

Wait, so about sleep demons?

Yeah, that's a thing. Or something like it, at least. Sleep paralysis isn't just about being unable to move; it can also lead to sleep hallucinations that can make your dreams seem all too real. It's not uncommon to misinterpret real-life happenings as some terrifying monster lurking in your room.

These hallucinations typically take place when you're waking up (hypnopompic hallucinations) but can also occur when you're snoozing your way into dreamland (hypnagogic hallucinations). "REM sleep is a pretty wild time," Dr. Roth notes, "and it's possible for your brain to bring these hallucinations with it as it transitions to wakefulness."

Hallucinations aren't always visual, either. They can be tactile, kinetic, olfactory, or auditory as well. Most people experience visual hallucinations, but it varies from person to person.

So, why demons?

Sleep hallucinations aren't always terrifying beings, Dr. Roth explains. It could just be a hallucination that your cat lounging at the foot of the bed is a goblin. The common term "demons" comes from cultural interpretations and the history of various societies, as these strange experiences have been perceived and filtered through different cultural lenses over time.

Do sleep paralysis and sleep hallucinations usually occur together?

While sleep paralysis and sleep hallucinations are separate incidents, they can happen simultaneously. "Many people who report hallucinations also experience sleep paralysis," says Dr. Roth. It's tough to say when or why these experiences might occur. But just remember, this combo can lead to some truly terrifying dreamscapes.

What causes these nightmare-inducing experiences?

We know the biological reasons behind these petrifying incidents, but what triggers the disruptions in our sleep? Dr. Roth gave us the rundown on a few key factors.

Narcolepsy

Narcolepsy is a neurological disorder that can disrupt your brain's ability to manage sleep and wakefulness. Symptoms can include excessive daytime sleepiness or even losing control over falling asleep during activity. Sleep paralysis can be a symptom of narcolepsy, as those diagnosed are advised to expect these episodes.

Stress

Stress and other factors might not directly cause these sleep disturbances, but they can contribute to poor sleep quality and make you more susceptible to these creepy experiences. If you're feeling stressed or anxious or dealing with other sleep issues, it could exacerbate these issues.

What can I do about these terrifying episodes?

Fear not; these eerie episodes aren't indicators of more serious problems. While they might be terrifying in the moment, it doesn't mean there's a mental health issue or some degenerative condition brewing.

However, it's essential to assess any significant changes in your life that could impact your sleep. Is there a stressor or issue you're not addressing that's showing up in your sleep? Could the cause be an irregular sleep schedule, a sleep disorder, or even some substances or medications you're taking?

Ensuring you get enough sleep, are well-rested, and have healthy sleep habits can help minimize the chances of these dizzying occurrences. Additionally, consider what you're consuming before bedtime. Avoid late-night news or social media, as they can negatively impact your sleep quality.

Ever since the COVID-19 pandemic, stress dreams and nightmares have become increasingly common. It's important to check in with yourself and address any anxiety or stressors to help improve your sleep quality. By implementing better sleep habits and reducing stress levels, you can give yourself the best chance of getting through the night uninterrupted.

Dr. Roth explains that sleep paralysis occurs when there's a glitch between REM (rapid eye movement) sleep and wakefulness, which makes it seem like the person is stuck in a nightmare, but it's harmless.
Sleep paralysis can also lead to sleep hallucinations, causing people to misinterpret ordinary occurrences as terrifying beings, giving rise to the term "sleep demons."
Dr. Roth notes that hallucinations during sleep aren't always terrifying beings; they could just be hallucinations where your cat appears as a goblin, reflecting cultural interpretations and historical perceptions of these strange experiences.
Stress, narcolepsy, sleep disorders, irregular sleep schedules, certain substances or medications, and late-night consumption of news or social media can disrupt sleep and make a person more susceptible to sleep paralysis and sleep hallucinations. Implementing better sleep habits, reducing stress levels, and addressing any anxiety or stressors can help minimize the chances of these incidents.