Almost one-third (30%) of the world have experienced or will experience sleep paralysis at some point in their lifetime. Sleep paralysis, in simple terms, is a temporary loss of muscle control - including the inability to move or talk - while sleeping, typically just after you fall asleep or before you wake up.
Searches for 'sleep paralysis symptoms' have increased by 90% in the last year. As such, we are revealing why you could be experiencing the phenomenon, why you see figures, the 'most common' sleep paralysis figure and even the areas experiencing sleep paralysis the most.
Sleep-related medicine admissions are increasing
The UK is undergoing a sleep crisis. NHS admissions for 'sleep medicine service' - referring to the care of people with sleep disorders, such as sleep apnea, insomnia, restless leg syndrome and more - have increased by a staggering 1,628% from 2021-'22 to 2022-'23.
In just one year, sleep disorders have risen to enormous proportions. This could be due to several factors, including external reasons - such as cost of living, family or friends, work - as well as other factors, such as health issues, leading to sleep disorders.
One sleep disorder that has increased is sleep paralysis, with searches continuing to rise for the sleep phenomenon. To understand further what people experience during sleep paralysis, we conducted polls with over 110 responses on what people have seen during these periods.
What are the most common things people see during sleep paralysis?
1. The shadowy male figure
According to our poll, 9% of people described seeing a shadowy figure during sleep paralysis. This figure often resembled a man, described as crawling up or around the bed or even on the ceiling. In almost all instances, the face is blurry. This is because these visions are hallucinations - as mentioned above - and are typically seen when you are conscious during a dream, meaning you might not have a clear view of what you believe you are seeing.
2. The old woman in rags
The second most common figure is an old woman in rags, screaming. Further to the shadowy male figure, a second figure appeared in commonality: an old woman (sometimes described as 'witchy') in rags or old clothes, screaming or making other noises, as described by 5% of people.
While this sounds like a scene from a horror film, you can rest easy that she isn't there - it's that time between a dream and the real world you are seeing, which is the perfect blend for seeing things that aren't there.
When are you most likely to experience sleep paralysis?
You are most likely to experience sleep paralysis when the clocks change and nights get darker. According to our analysis of 80 locations in both the UK and the US, we can see that searches rise to their highest for 'sleep paralysis' when the seasons start to change.
In October, searches for 'sleep paralysis' peak before reaching their highest in January and February for both the UK and the US. But why is that? Sleep favours routine. When that routine changes - including your sleep and wake time due to the clocks changing - it can take time for our bodies to adjust. Think of it like jet lag; it can take days or weeks to return to your normal routine, and that's the same for when the clocks change. Studies have shown that during the clock change in October - and November, for the US - people can struggle to adjust to their new nighttime routine.
As such, you are more prone to nighttime awakenings, struggling to fall and even stay asleep, making you more susceptible to sleep paralysis. The shorter days and darker nights can also play a significant role in sleep disorders, as our circadian rhythm is regulated by daylight. So, less daylight could see your melatonin production start earlier, thus affecting your natural sleep cycle and waking you up earlier than you would like.
Where do people experience sleep paralysis the most?
As a third of the world has experienced this phenomenon, we analysed Google search data from 80 locations (30 in the UK and 50 US states) to reveal which areas could suffer the most from sleep paralysis and when it is most likely to occur.
Newcastle residents are searching the most for 'sleep paralysis', with the area said to be experiencing a sleep 'crisis'. Residents in Newcastle are searching the most for 'sleep paralysis' and any related information. We analysed searches from August '23 to July '24 and discovered that, out of 30 UK locations, Newcastle sleepers could be suffering the most.
In the last year, there have been reports that sleep disorders are becoming a crisis in the North East, with doctors calling out for more serious support. This rise in sleep disorders has been linked to other factors, including obesity, hypertension and type 2 diabetes, which could be one of the reasons so many people in the North East's biggest city are searching for sleep paralysis.
Similarly, there is one US state seeking information on sleep paralysis more than any other. Famed for its nightlife and casinos, Nevada could become famous for a new phenomenon: sleep paralysis. Of all 50 states analysed, residents in Nevada are searching the most for sleep paralysis and any related information, suggesting that the famed nightlife could impact people's sleep schedules.
The late nights might not be the only problem in Nevada. The bright lights and advertisements could be wreaking havoc on people's circadian rhythm, exposing them to blue light, which fools your brain into thinking it is time to wake. This then releases cortisol instead of melatonin (your sleep hormone), leading to sleep deprivation and making you more susceptible to sleep paralysis.
What causes sleep paralysis?
While the exact cause of sleep paralysis hasn't been confirmed, there are risk factors at play:
- Sleep apnea: One study discovered that 38% of people with obstructive sleep apnea experienced sleep paralysis.
- Chronic insomnia: This refers to insomnia lasting three or more nights a week for up to three months or more.
- Narcolepsy: This sleep disorder can leave people struggling to stay awake throughout the day and feeling drowsy. They can often fall asleep suddenly. Bouts of sleep paralysis have been connected previously to narcolepsy.
- In addition, there have been studies that could link mental health disorders to sleep paralysis, including anxiety.
However, if this is something you have faced multiple nights or even once, episodes typically last an average of six minutes. They can last up to 20 minutes but, in some cases, also a few seconds.
Are sleep paralysis figures actually there?
We discovered that, overwhelmingly, people saw or felt a presence when experiencing sleep paralysis. But the good news is they aren't there. These figures, with the most common figure a shadowy man that can 'crawl, run or even walk on the ceiling', are known as hypnagogic or hypnopompic hallucinations.
These occur during the Rapid Eye Movement (REM) stage of sleep if you are partially conscious, meaning you are between the real world and dreaming. Therefore, you could see something that isn't there. For instance, a chair in your room suddenly becomes someone watching you sleep.
However, that doesn't always mean you see something; many people describe sleep paralysis as a presence in the room. One they are aware of but are unable to see, which can be just as terrifying. Again, these can be tied back to the hallucinations or vivid dreams that happen as you are asleep.
Can you hear things during sleep paralysis?
It is common to hear sounds during sleep paralysis, so don't worry; you are not alone. Auditory hallucinations are also a symptom of this sleep disorder and can range from buzzing sounds, static noises, screams and even someone whispering in your ear. So, if your sleep paralysis figure has ever screamed at you, it is normal. It's more normal than you might think. Other common sounds people hear are whispers, growls, and even someone humming.
Sleep paralysis hallucinations can also take the form of:
- Smell - Sleep paralysis hallucinations can take the form of smell, and it's possible to smell things that aren't there. It's also important to note that those smells can vary in intensity.
- Touch - It's also possible to feel a touch during sleep paralysis. Hence, if you have ever felt intense pressure on your chest, tickling, scratching or even the feeling of someone dragging you out of bed, this is all a sign of hypnagogic or hypnopompic hallucinations (also known as sleep paralysis).
While you might have different symptoms of sleep paralysis, one thing everyone will experience is a loss of muscle control. But why?
Why you can't move during sleep paralysis
You can't move due to the period of sleep you are in. We go through four to five sleep cycles, one of which is REM sleep. During REM sleep, your brain relaxes your muscles to stop you from acting out your dreams and to keep you safe. This also helps keep you still and asleep during this cycle, which is called muscle atonia.
Muscle atonia occurs during REM sleep; however, this is when you are most likely to dream, which is why you can't move during these hallucinations. Once you wake, that feeling will go, and you can move and talk again.
So, how can you reduce the effects of sleep paralysis or get rid of it altogether?
How to stop sleep paralysis
Unfortunately, you might not be able to prevent sleep paralysis from happening. However, you can try some of the below to optimise your sleep routine and attempt to stop nighttime awakenings.
1. Don't sleep on your back
While it might feel comfortable, it has been shown that people can experience this condition while sleeping on their back. This could be because, in this position, you can impact your airways and wake yourself up during the REM cycle when you are most likely to dream and see these figures. This is why it's asked to avoid the position if you also snore or suffer from sleep apnea.
2. Focus on your breathing when you wake
Focusing on your breathing is essential if you wake during the REM stage and see figures or feel a presence. Understand that those figures aren't there, and the more you relax and focus on your breathing, the more likely you are to wake. Remember, sleep paralysis lasts, on average, six minutes and, in some cases, even less.
3. Try to focus on moving one part of your body at a time
Rather than trying to force yourself out of bed, try to focus on one moving part of your body. That could be focusing on moving your finger or even trying to clench your fist. This can help calm your mind and enable you to end the episode faster.
4. Remove any exposure to blue light
Blue light exposure can trick your brain into thinking it's time to wake, releasing cortisol that keeps you alert during the day. This can disrupt your circadian rhythm, leading to sleep deprivation and, therefore, disrupted sleep patterns, which can make you more prone to sleep disorders.
Check out our blog for more sleep advice and tips for falling asleep.
Methodology:
Happy Beds ran three polls asking what people have seen during their sleep paralysis experience. They then analysed the comments to reveal the distinctive features of the sleep paralysis figures.
They then reviewed searches for 'sleep paralysis' in 30 of the UK's most populous locations and 50 US states to reveal the areas searching for the phenomenon the most. Data was analysed from August '23 to July '24.
