Sleep paralysis has plagued my sleep for decades — I asked experts if there's a cure

Imagine being stuck in a dark, confined space, where you can’t move or speak. It sounds pretty hellish, and yet it has happened to me countless times.

Sleep paralysis is estimated to affect around 8% of the population, and while I didn’t realise it for a long time, that figure includes me.

One of the most frustrating aspects of having experienced sleep paralysis since I was a tween, is that it persists even though my sleep has vastly improved since i quit alcohol in 2021.

It’s deeply uncomfortable, sometimes scary, and it can even delay my sleep onset as I can get anxious at night wondering if it will occur.

I’m 41 now, and recently realised I’ve never really explored sleep paralysis, what causes it and if there’s any way to stop it.

So, as well as sharing my own experiences of the condition here, I’ve asked neuroscientist and founder of Manifest Wellness, Jamey Maniscalco, and UKCP psychotherapist and author of How To Be Awake, Heather Darwall-Smith for their professional insights.

What is sleep paralysis?

For a long time, I didn’t actually know sleep paralysis existed as a phenomenon other people experienced too. I defined what happened to me at night by giving it the snappy title, 'getting into the awkward position.'

I asked Maniscalco and Darwall-Smith to explain what it actually is, and they both told me that it’s all to do with REM (rapid eye movement) sleep, and the fact that during this stage of sleep, when we dream the most, our brains are active but our muscles are in paralysis: a state called REM atonia.

“Sleep paralysis is a temporary disconnect between brain and body as we transition into or out of rapid eye movement (REM) sleep,” Maniscalco says.

“Normally, the brain and body ‘wake up’ together; however, in sleep paralysis, consciousness comes online before the body fully exits this paralyzed REM state. That’s why you can’t move, speak, or open your eyes, even though you’re aware.”

According to Harvard Health, the feeling of paralysis can also be accompanied by hallucinations, including ones where there’s an intruder in the room, a feeling of having pressure placed on your chest or even out of body experiences.

I haven’t ever (thankfully) experienced any of those, but Darwall-Smith explains this is also to do with waking during REM sleep.

There are also three ways occurences are defined:

• Isolated sleep paralysis: isolated episodes are that are not associated with having a sleep disorder such as narcolepsy.
• Recurrent sleep paralysis: repeat episodes, which may be linked to narcolepsy.
• Recurrent isolated sleep paralysis: This is when the sleep paralysis occurs repeatedly but the individual experiencing them does not have a narcolepsy diagnosis.

How I experience sleep paralysis

For me, sleep paralysis has always happened seemingly at random and involved feeling like I’ve ‘woken up’ but without being able to open my eyes or hear anything (so essentially being in a horrifying pitch black bubble). Every time, I sense that my body is contorted into an uncomfortable position.

Maniscalco explains that there are two types of sleep paralysis; hypnopompic sleep paralysis, which happens as you wake, and hypnagogic sleep paralysis which occurs when you fall asleep.

Is there a 'cure'?

I've been looking for a cure since I was child (when the episodes began). But after speaking to the experts, I was somewhat disappointed.

“There isn’t a single cure, because sleep paralysis is more of a sleep phenomenon than a medical disorder,” explains Maniscalco, while Darwall-Smith agrees that there's nothing that "instantly removes the possibility of ever having sleep paralysis."

Although this wasn’t exactly the news I wanted to hear, both experts say it can be improved and managed by addressing the underlying contributors and factors associated with it (more on that below).

And, reassuringly, they tell me that you can't get 'stuck' in sleep paralysis forever because you'll eventually wake up,

Maniscalco does also advise screening for narcolepsy or obstructive sleep apnea if sleep paralysis is regularly disrupting your sleep, as both conditions can lead to increased episodes.

What causes sleep paralysis

So it was clear I needed to find out what was causing my sleep paralysis.

I was hoping there might be something obvious I was doing 'wrong' to cause my sleep paralysis, but Maniscalco explains that “sleep paralysis isn’t caused by one single factor. Instead, it’s often linked to things that disrupt healthy REM cycles.”

Common contributors are irregular sleep schedules, sleep deprivation, stress and anxiety and sleep position.

Darwall-Smith adds that PTSD, certain psychiatric disorders, and narcolepsy are also commonly associated factors. "There’s also evidence of familial tendency in some people," she says.

Research has also found evidence of one type of anti-depressant causing sleep paralysis, while hormonal changes associated with menopause are linked to experiencing episodes.

However, Darwall-Smith explains that "in many cases no single cause is found — it’s a combination of sleep-state instability (the REM/wake overlap) and predisposing factors," she says.

Which leads me to asking the experts: Is there a solution that can get rid of my sleep paralysis forever?

7 ways to combat sleep paralysis

Even though there isn’t a one-size-fits-all cure, I asked the experts what can be done to help reduce sleep paralysis. Here’s what they recommend…

1. Keep a regular sleep schedule

I know that sticking to a consistent sleep schedule can help you fall asleep faster and sleep through the night, but I didn’t realise it could impact my sleep paralysis.

Maniscalco explains that “going to bed and waking up at the same time each day strengthens your circadian rhythm, which makes REM transitions smoother and less prone to overlap with wakefulness,”

“It helps because consistent sleep reduces REM/Wake instability and prevents sleep deprivation — both big triggers for episodes," says Darwall-Smith.

If you’re wondering when to set your sleep and wake times, both experts advised aiming for the recommended amount of sleep for adults, 7–9 hours sleep each night, with Maniscalco explaining that this “reduces REM fragmentation, which lowers the risk of paralysis.”

2. Change sleep position

It might be tricky to immediately change the position you sleep in, but for those who rest on their back in particular, it may help to reduce sleep paralysis.

“Many people find episodes happen more often when lying on their back. Side sleeping reduces airway pressure and may decrease arousals,” says Maniscalco.

Darwall-Smith adds that this helps “because many studies and clinical guidelines find sleep paralysis is more likely in the supine position. Changing posture reduces a common situational trigger.”

To make switching to side sleeping easier, you can check out our advice on how to transition to sleeping on your side. One of the suggestions is to place a pillow behind your back to stop you rolling on to your back, and even though I’m a side sleeper, I plan to try this out.

3. Learn and practise “in-episode” micro-techniques

Apart from learning to control my breathing and ‘talking’ to myself, I hadn’t considered trying any other techniques, but Darwall-Smith suggests that trying to move small parts of the body first — like wiggling a toe or curling a finger — can be helpful.

“It helps because attempting small, focused movements can help re-engage motor pathways and break the REM atonia sooner than waiting for a full-body jerk," she says.

"People often find small, persistent efforts succeed more reliably than trying to force a huge movement. Clinical guides and patient reports support focusing on small movements or breathing to escape the episode."

4. Manage stress and anxiety before bed

This is important, because Darwall-Smith explains that "once someone has frightening episodes, it’s the anticipatory anxiety that makes sleep worse and makes recurrence more likely — a self-reinforcing loop."

“Techniques like deep breathing, mindfulness meditation, or progressive muscle relaxation calm the nervous system, reducing the chance of sudden nighttime awakenings that can trigger episodes,” says Maniscalco.

Darwall-Smith also recommends reducing any anticipatory anxiety with pre-sleep cognitive techniques, including cognitive reframing or creating a checklist: “write down a very short ‘if this happens’ plan (e.g. ‘if I feel paralysed, I will focus on moving my right toe and breathe slowly’) — having a script reduces catastrophic thinking and gives you a sense of control.”

I tried this for the first time while writing this article and found it surprisingly effective, and I didn’t experience an episode.

5.Limit caffeine, alcohol, and screens before bed and treat insomnia

“Stimulants and late-night blue light can delay or disrupt REM sleep, making sleep cycles less stable. Alcohol in particular fragments REM later in the night,” says Maniscalco.

Darwall-Smith suggests considering cognitive behavioural therapy for insomnia (CBT-I) or anxiety-focused therapy, including trauma therapy if relevant to you, “because these therapies improve sleep quality and reduce nocturnal hyperarousal."

6. Create a calm sleep environment

I’ve known for a while that ensuring your bedroom is conducive to sleep is a big part of sleep hygiene, but I was surprised to learn that a cool, dark and quiet bedroom might also help me avoid sleep paralysis.

Maniscalco says that it “reduces sleep interruptions, helping your brain and body stay aligned through REM cycles."

I wear a simple fabric eye mask to block out light, but there are more high tech options available that have inbuilt speakers to reduce ambient noise by playing sleepscapes, like the Aura Sleep Mask.

Meanwhile, research has shown optimum temperature for sleep is considered to be 65 to 70 F (18 to 21 °C), so make sure your bedroom isn't too cold or warm.

7. Treat comorbid conditions and seek specialist advice if you need it

Sleep paralysis has been associated with other conditions and sleep disorders, including PTSD, anxiety disorders, insomnia, or narcolepsy, Darwall-Smith explains.

She notes that it’s important to treat those with appropriate therapy or medication, as “in cases where an underlying disorder predisposes to sleep-wake instability, treating that disorder reduces the root cause of recurrent episodes.”

And, she adds that “If episodes [of sleep paralysis] are frequent and disabling, seek specialist assessment.”