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.
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