Expert Article Final Draft

 

 

 The Monster Under the Bed

 By Charlie Arnold 

 

In the middle of the night, a sense of dread lurks over you. You are completely paralyzed, unable to move a muscle. To increase your panic, a dark malicious presence seems to stalk around, shrinking the room into an uneasy stillness. Your fear gets the best of you, you try to scream but your voice is trapped, and you are stuck in a limbo state between sleep and consciousness.

 

If this scenario is all too real, you may have suffered from sleep paralysis. As a college student who is continuously struggling with an overloaded schedule, I have experienced this nightmare condition more times than I can count. Having had personal experiences with this activity, I undertook an effort to examine closer, not just to determine what had occurred to me but also to assist others who were enduring similar haunting experiences.

 

Contrary to your belief, sleep paralysis is quite common. Research approximates that it occurs in about 8% of the general population, with even higher frequency among stressed students as well as those with irregular sleep patterns. As alarming as it might sound, the reassuring news is that it is a harmless and impermanent state. In this article, we'll discuss what sleep paralysis is, its causes, and most importantly, how to survive it.

 

Understanding the truths of Sleep Paralysis

 

Sleep paralysis is a temporary inability to move or speak while in the process of falling asleep or waking up. It typically occurs either when you're falling asleep, known as hypnagogic sleep paralysis, or when you are waking up, hypnopompic sleep paralysis. Though it is complemented by terrifying hallucinations, it is worth noting that these sensations, real as they might feel, are not hurtful.

 

When you're sleeping, when you're in REM (rapid eye movement) sleep, your brain paralyzes your body to prevent you from physically acting out your dreams. Sleep paralysis happens when your mind wakes up before your body gets back to the mobile state. Meaning you're conscious and awake but still stuck in this paralyzed condition, with the inability to move or talk.

 

The Sleep Foundation states that a significant percentage of individuals who are distressed by sleep paralysis also witness intense visual or acoustic hallucinations. These can manifest as sensations of pressure on the chest, the presence of mysterious figures, or unaccustomed sounds. The fear is increased by the additional fact that the brain is still in a dream-like state and is magnifying the sensations of danger and vulnerability.

 

Why Does Sleep Paralysis Occur?

 

            A student like myself, lifestyle plays a big position. I used to experience episodes of sleep paralysis following late study nights, periods of severe stress, or when I used drugs and alcohol.  Although Supernatural explanations are enticing, the actual precipitants are soundly discovered by science.

 

Common Precipitants of Sleep Paralysis:

 

Sleep Deprivation and Fatigue: Improper sleep schedules and sleep deprivation make sleep paralysis much more common. 

 

Stress and Anxiety: Mental health is important. Times of intense stress, especially during exams or family crises can activate occurrences.

 

Irregular Sleep Patterns: Late nights and early mornings lead to broken sleep patterns which disrupt the body's regularities.

 

Sleeping Position: Sleeping on your back has been found to make sleep paralysis more common. 

 

Drug/ Alcohol use: Research proves that drug/alcohol use leads to irregular sleep patterns, which could trigger attacks. 

 

Underlying Sleep Disorders: Sleep disorders such as narcolepsy or sleep apnea can increase the possibility of sleep paralysis. 

 

Managing and Mitigating Sleep Paralysis

 

            So, is there any good news? You're not a target. Although it might not always be avoidable to prevent sleep paralysis, you can minimize how frequently it occurs and how severe it is by partaking in some direct actions.

 

Practice Sleep Hygiene

• Be regular. Attempt to wake up and fall asleep at the same time daily, including weekends. Obviously that is a very difficult task. Aim for seven to nine hours of sleep each night. Establish a calming pre-sleep routine such as darkening your lights and limiting screen use to get your body ready for sleep.

 

Manage Stress and Anxiety

• Stress is one of the leading causes of sleep paralysis. Introduce mindfulness training, meditation, or deep breathing exercises like box breathing into your life to deal with anxiety. Exercise regularly as well, as it can induce sound sleep and reduce the level of stress you carry. 

 

Prefer Sleeping on the Side

• Sleeping on your side can effectively reduce sleep paralysis episodes. Use an additional pillow behind your back for support if you find it uncomfortable to sleep in this position. 

 

Avoid Stimulants and Evening Activities

• Reduce afternoon and evening caffeine use. Heavy meals or vigorous exercise before bedtime will also disturb sleep patterns. 

 

Consult Professional Help

 

            In case sleep paralysis becomes more frequent or begins influencing how you live your life, consider consulting a sleep professional. They will be capable of determining if such underlying disorders such as narcolepsy or sleep apnea are occurring.

 

Cultural Beliefs and Misconceptions

 

            Sleep paralysis is generally interwoven with cultural myth and beliefs. It is said to be induced by uncanny forces or spirits according to many different cultures. These kinds of beliefs might exaggerate fear and deter victims from seeking help. Nevertheless, the truth is that sleep paralysis is a normal occurrence with a science to support it. 

 

            Discussing the incidents with close family, friends, or a mental health professional can minimize humiliation and decrease the emotional weight of these experiences. From my own experiences, I realized that after I started talking about my trusted peers, most of my friends and family members mentioned that they too had undergone such episodes.

 

Final Reflections

 

            Though sleep paralysis can be a terrifying experience, it will not control your nights, or your life. By grasping the science and making good habit changes to your lifestyle, you can limit the amount and intensity of occurrences.

 

            Remember, if you've had episodes of sleep paralysis, you're not alone. Find help if you need it and most importantly, don’t let it control your lifestyle. 

 

For more help seek assistance from a medical professional. 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

“What Causes Sleep Paralysis?” Cleveland Clinic, 9 July 2024, my.clevelandclinic.org/health/diseases/21974-sleep-paralysis#:~:text=Sleep%20paralysis%20is%20when%20you%20can’t%20move%20any%20part,It’s%20a%20type%20of%20parasomnia. 

 

​​“Sleep Paralysis.” Stanford Medicine Health Care, 12 Sept. 2017, stanfordhealthcare.org/content/shc/en/medical-conditions/sleep/nighttime-sleep-behaviors/sleep-paralysis.html/. 

 

“Sleep Paralysis: Symptoms, Causes, and Treatment.” Sleep Foundation, 18 Apr. 2024, www.sleepfoundation.org/parasomnias/sleep-paralysis. 

 

 

“Sleep Paralysis: Medlineplus Medical Encyclopedia.” MedlinePlus, U.S. National Library of Medicine, medlineplus.gov/ency/article/000801.htm. Accessed 18 Feb. 2025.