Last updated: October 2026
Sleep paralysis is when you wake up, or start to fall asleep, but can’t move or speak for a few seconds to a few minutes. It can be terrifying, but the NHS says it’s harmless. Regular sleep times and not sleeping on your back make it less likely.
Below: what sleep paralysis feels like, why it happens, how common it is, what to do during an episode, how to prevent it, and when to see your GP.
What does sleep paralysis feel like?
According to the NHS, during sleep paralysis you may feel:
- awake but unable to move, speak or open your eyes
- like someone is in your room
- like something is pushing you down, often on your chest
- frightened
Some people also see or hear things that aren’t there. This is why sleep paralysis has been linked through history to stories of “night hags” and demons. These feelings can last up to several minutes, then pass on their own.
What causes sleep paralysis?
During dream (REM) sleep, your body’s muscles are switched off so you don’t act out your dreams. Sleep paralysis happens when your brain becomes aware while your body is still in this sleep mode, so you’re partly awake but can’t move. Dream imagery can spill over, which explains the vivid sense of a presence.
It isn’t clear why it happens to some people, but the NHS lists links with:
| Linked with | What may help |
|---|---|
| Insomnia and sleep deprivation | Regular, sufficient sleep. See how to fall asleep fast |
| Disrupted sleep patterns (shift work, jet lag) | As regular a schedule as possible |
| Anxiety, panic disorder and PTSD | Treating the underlying condition. See anxiety at night |
| Narcolepsy | Needs assessment by a doctor |
| A family history of sleep paralysis | Good sleep habits |
| Sleeping on your back | Sleeping on your side |
How common is sleep paralysis?
A 2011 systematic review found that about 7.6% of the general population have had at least one episode, rising to 28.3% of students and 31.9% of psychiatric patients. Among people with panic disorder, it was 34.6%. Many people have it once or twice in their life; a smaller number have it often.
What to do during an episode
- Remind yourself what it is: “This is sleep paralysis, it’s harmless and it will pass.”
- Don’t fight it. Struggling tends to increase fear.
- Focus on slow breathing, which you can still control.
- Try a small movement, like wiggling a finger or toe, or moving your eyes; many people find this breaks the episode.
- Afterwards, sit up, put a light on, and do something calm before going back to sleep.
How to stop sleep paralysis
The NHS suggests:
- regularly getting 7 to 9 hours of sleep
- going to bed and getting up at roughly the same times every day
- regular exercise, but not in the last hour before bed
- not eating a big meal, smoking, or drinking alcohol or caffeine shortly before bed
- not sleeping on your back
Managing stress helps too. See nervous system regulation for simple daily techniques. A calming evening routine can be part of this; magnesium contributes to normal psychological function and the normal functioning of the nervous system. See magnesium for sleep.
When to see your GP and treatment
You don’t normally need medical help for sleep paralysis. The NHS advises seeing a GP if you have it often and feel very anxious or scared to go to sleep, or tired all the time from lack of sleep. Also see a GP if you fall asleep suddenly during the day or have sudden muscle weakness when laughing or emotional, which can be signs of narcolepsy.
A GP may treat an underlying cause, such as insomnia or PTSD, or refer you to a sleep specialist. Specialists sometimes use a low dose of a medicine usually used for depression, or CBT. See also hypnic jerks and why am I always tired?
FAQs
Is sleep paralysis dangerous?
No. The NHS says it can be scary but it’s harmless, and it passes on its own within a few minutes.
What causes sleep paralysis?
Your brain wakes while your body is still in dream-sleep mode, when muscles are switched off. It’s linked to poor sleep, irregular schedules, stress, anxiety and sleeping on your back.
Why do I feel someone is in the room during sleep paralysis?
Dream imagery can spill into the half-awake state, creating a vivid sense of a presence. It’s a common and harmless part of sleep paralysis.
How do I stop sleep paralysis?
Keep regular sleep times, get 7 to 9 hours, avoid late alcohol, caffeine and big meals, manage stress and sleep on your side.
How common is sleep paralysis?
About 7.6% of people have it at least once, and it’s more common in students and people with anxiety or panic disorder.
Sources
- NHS. Sleep paralysis.
- Sharpless BA, Barber JP (2011). Lifetime prevalence rates of sleep paralysis: a systematic review. Sleep Medicine Reviews.
- NHS. Insomnia.
This guide is general information, not medical advice. Evopure makes the Magnesium Glycinate Sleep Complex and Sleep CBD Oil.
