Baland Jalal, in a terrifying experience in 2005, found himself awake but completely paralyzed, unable to call for help. Terrified, he felt an ominous presence looming over him. With panic setting in, he grappled with thoughts of impending doom, describing it as a thick bubble of evil surrounding him.
This unsettling sensation is a common symptom of sleep paralysis, which often occurs when waking up or falling asleep during REM sleep. Dr. Matthew P. Walker from the University of California, Berkeley, compares this mishap to a traffic jam in the brain, where one’s awareness clashes with bodily immobility.
REM sleep is a vital phase characterized by vivid dreaming, increased heart rate, and rapid breathing. It plays a crucial role in memory, mood regulation, and overall well-being. Jalal’s haunting experiences pushed him to delve deeper into understanding sleep paralysis, prompting him to explore its causes and the intense feelings some individuals report during these episodes.
After earning a doctorate in psychiatry, Jalal became a prominent researcher at Harvard, studying sleep paralysis and treating patients suffering from it. An estimated one in three individuals globally will experience at least a single episode of sleep paralysis, though the prevalence of recurrent cases remains uncertain.
The science and symptoms of sleep paralysis
During REM sleep, the body’s natural paralysis prevents us from acting out dreams. Episodes of sleep paralysis can last from a few seconds to 20 minutes. During these instances, people often regain consciousness while their muscles remain unresponsive. About 40% of those experiencing sleep paralysis will have hallucinations, which can be quite disturbing, featuring ghosts or strange creatures, with 90% of the experiences eliciting fear.
Jalal noted that the interpretation of these hallucinations varies culturally, with people in Egypt and Italy often attributing them to supernatural entities, while those in Scandinavia or the US typically don’t share such beliefs. This raises questions about the root of these terrifying visions, as cultural contexts can shape perceptions of sleep paralysis.
Jalal argues that the brain concocts narratives during sleep paralysis to make sense of the overwhelming sensations one experiences. The perceived monsters are influenced by both limited logical processing in the brain and heightened emotional responses.
Causes and risk factors of sleep paralysis
While researchers understand that sleep paralysis results from brain and body miscommunication during sleep, it remains unclear why it occurs. Factors contributing to increased risk include stress, anxiety, PTSD, sleep deprivation, irregular sleep schedules, and genetic predisposition. Jalal noted that his own episodes were often linked to stressful periods in his life.
Interestingly, despite its frightening nature, sleep paralysis isn’t harmful. However, frequent occurrences can indicate underlying sleep disorders or may lead to anxiety towards sleep itself, further complicating daily functioning. Good sleep hygiene is crucial in managing sleep paralysis, emphasizing the need for restful nightly sleep and consistent sleep schedules.
Additionally, stress management techniques—such as mindfulness practices and potentially cognitive behavioral therapy—can address triggers for sleep paralysis. In rare cases, medications like SSRIs may be prescribed to help regulate sleep phases.
While there’s no definitive treatment to halt an episode after it begins, Jalal has worked on developing a method he calls meditation relaxation therapy, which showed a promising reduction in episodes for participants. His approach involves altering the perception of the experience, focusing on positivity, and understanding more about the body’s biological responses during these episodes.
