Sleep paralysis is a condition that causes temporary immobility while falling asleep or waking up. You remain awake and aware, but your body cannot move or speak. This happens because the brain region that prevents muscle movement during sleep does not wake up at the same time as the rest of your brain.

Some people report visual hallucinations, such as seeing figures that aren’t there, or a feeling of chest pressure known as the Incubus phenomenon. Though physically harmless, these experiences can be frightening. Sleep paralysis episodes are usually rare, sometimes occurring only once or twice in a lifetime, though some people may have them more frequently.

Poor Sleep Habits And Sleep Deprivation

Lack of sleep or poor sleep quality is the most common cause of sleep paralysis. People who consistently sleep too little or experience restless nights are at higher risk.

  • Chronic sleep deprivation increases the likelihood of episodes.

  • Shift workers who sleep during the day and work at night are especially vulnerable.

  • Studies also link “poor sleep” — long time to fall asleep and daytime tiredness — with more reports of sleep paralysis.

Sleep Disorders

Certain sleep-related conditions can increase the risk of sleep paralysis.

  • Insomnia: Difficulty falling or staying asleep may contribute to more frequent episodes, even in people not formally diagnosed.

  • Obstructive sleep apnea (OSA): People with OSA often wake up multiple times a night due to breathing interruptions, raising their risk.

  • Narcolepsy: This neurological disorder disrupts circadian rhythm, leading to excessive daytime sleepiness, sudden sleep attacks, cataplexy, and nighttime sleep paralysis.

Mental Health Conditions

Stress and mental health disorders can trigger sleep paralysis.

  • Post-traumatic stress disorder (PTSD): Often linked to higher rates of sleep paralysis.

  • Anxiety disorders and panic disorder: Increase the risk of episodes.

  • Bipolar disorder: Mood instability and disrupted sleep cycles may also contribute.

Is Sleep Paralysis Hereditary?

Genetics may play a role. Research has suggested a possible connection to variations in genes regulating circadian rhythm, such as PER2. People with a family history of sleep paralysis are more likely to experience it themselves, though more studies are needed.

Who Gets Sleep Paralysis?

Certain groups are more likely to develop sleep paralysis:

  • Age: It often first occurs in childhood or adolescence.

  • Sex: Slightly more common in those assigned female at birth.

  • Ethnicity: Higher rates are reported in people of Asian or African descent, particularly students or those receiving psychiatric care.

Risk Factors

Beyond direct causes, several lifestyle and medical factors can increase risk.

  • Substance use: Alcohol, cannabis, and smoking may disrupt normal sleep cycles and increase vulnerability.

  • Medications: Antidepressants, ADHD stimulants, and other psychiatric drugs can affect sleep patterns.

  • Sleeping position: Back sleeping is associated with more episodes, possibly due to airway obstruction.

  • Irregular schedules: Jet lag, frequent travel, and late-night caffeine or alcohol can also trigger episodes.

A Quick Review

Sleep paralysis is often a rare event, but in some cases it can become recurrent and distressing. The most common cause is poor sleep quality, though conditions such as narcolepsy, sleep apnea, stress, and certain medications can also contribute.

While not harmful, frequent episodes may signal an underlying sleep or mental health disorder. Talking to a healthcare provider and adopting better sleep habits can reduce the frequency and impact of sleep paralysis.