There are certain dreams believed to be influenced by a supernatural force or phenomenon, creating a feeling of being pressed down by someone, difficulty breathing, and causing extreme panic. This is not a spiritual matter but rather caused by sleep paralysis, or more commonly known as "bóng đè" (being pressed by a ghost/spirit). The phenomenon of sleep paralysis during afternoon naps in particular, and during sleep in general, is one of the most uncomfortable experiences.
If you or your loved ones have ever experienced sleep paralysis during an afternoon nap, don't worry too much. Read the article below to gain knowledge about sleep paralysis from a scientific perspective.
1. What is sleep paralysis?
Sleep paralysis is a temporary inability to move that occurs right after falling asleep or waking up. You may still be conscious but unable to move, experiencing a feeling of pressure and suffocation. This phenomenon often occurs when sleep is transitioning between waking and sleeping stages.
Sleep paralysis during afternoon naps and at night is often believed to be a supernatural phenomenon.
Many popular beliefs still hold that sleep paralysis is a supernatural, mystical phenomenon. However, experts have provided a clear scientific explanation for this relatively common phenomenon based on sleep stages. Scientifically speaking, sleep paralysis is a condition characterized by a brief loss of muscle control, known as atonia. Additionally, people often experience hallucinations during sleep paralysis episodes.
Sleep paralysis is one of the abnormal behaviors during sleep. Because it is connected to the rapid eye movement (REM) stage of the sleep cycle, sleep paralysis is considered a 'REM parasomnia'.
Researchers believe that sleep paralysis involves a mixed state of consciousness, a blend of both wakefulness and REM sleep.
2. Sleep paralysis during afternoon naps
As explained above, sleep paralysis does not differentiate between afternoon naps or nighttime sleep. However, sleep paralysis may occur more frequently during afternoon naps because naps are usually short and it's harder to achieve deep sleep compared to nighttime. This leads to an easier mixing of sleep and waking stages during this time.
Furthermore, people who rarely take afternoon naps but sometimes doze off for a bit due to extreme fatigue, or try to catch up on sleep after continuous work nights, are also more likely to experience sleep paralysis during afternoon naps. Nevertheless, regardless of when sleep paralysis occurs, the symptoms will be similar, causing discomfort and restlessness.
3. Sensations experienced during sleep paralysis
Hallucinations are one of the conditions associated with sleep paralysis during afternoon naps.
Sleep paralysis during afternoon naps will involve similar sensations to sleep paralysis at night. They will make you feel extremely uncomfortable and restless because you cannot react to anything. Specifically, the effects of sleep paralysis during an afternoon nap are:
- Inability to move your body while sleeping or upon waking, lasting for a few seconds or minutes. Even if you desperately want to sit up or change position, you have lost muscle control. This is one of the most common sensations for people experiencing sleep paralysis.
- Being awake but unable to speak. At this moment, you will become like a mute person, unable to make a sound to call for help.
- Experiencing hallucinations and fear. Sleep paralysis during an afternoon nap also causes hallucinations through nightmares or delusions. This is one of the reasons why folk wisdom claims sleep paralysis is caused by a supernatural, mystical phenomenon. But science has proven that hallucinations are just one of the symptoms when you experience sleep paralysis. When this happens, you may sweat profusely and develop a headache.
- Feeling pressure on your chest as if someone is pressing down on you. This is why sleep paralysis is commonly called "bóng đè" (pressed by a ghost/spirit). Even though there is no one else besides you, the sensation of someone very heavy pressing down on you makes you feel suffocated as if death is near.
4. Who can experience sleep paralysis?
People often assume that only those with a "weak spirit" frequently experience sleep paralysis. However, surveys show that about 4 out of 10 people are likely to experience sleep paralysis.
Anyone can experience sleep paralysis during an afternoon nap.
This common condition is often first encountered during teenage years, around 14-17 years old. But men and women of all ages can experience it. Sleep paralysis can be genetically inherited within families.
Thus, anyone can experience sleep paralysis during an afternoon nap or at night.
5. Causes of sleep paralysis
The exact cause of sleep paralysis is still unknown. Studies have examined data to see what is associated with a higher risk of sleep paralysis and have found mixed results.
Causes of sleep paralysis during afternoon naps.
Based on that research, researchers believe that many factors can lead to sleep paralysis, including:
- Other sleep problems such as narcolepsy: This is one of the high-percentage reasons, accounting for 38%, according to studies. People with obstructive sleep apnea (OSA) - a sleep disorder characterized by repeated interruptions in breathing - have a higher incidence of sleep paralysis. Sleep paralysis has also been found to be more common in people with nocturnal leg cramps.
- Sleep deprivation or constantly changing sleep schedules: Insomnia symptoms such as difficulty falling asleep and excessive daytime sleepiness have been found to be associated with sleep paralysis. Therefore, sleep paralysis during an afternoon nap can occur more easily for someone who chooses to nap to compensate for previous sleepless nights.
- Circadian rhythm disorders: When you don't have a fixed sleep schedule, your circadian rhythm becomes disrupted, and this also creates conditions for sleep paralysis to creep into your sleep.
- Mental health conditions such as stress or bipolar disorder: When your mental health is poor, causing continuous anxiety and panic for a long period, you are more likely to experience sleep paralysis. Some specific conditions such as post-traumatic stress disorder or an unhappy childhood with continuous abuse are also causes of sleep paralysis.
6. Is sleep paralysis a serious problem?
For most people, sleep paralysis is not a serious problem. It is classified as a benign condition and usually does not occur often enough to cause significant health problems.
However, an estimated 10% of people have recurrent or more disturbing episodes that make sleep paralysis particularly distressing. As a result, they may develop negative thoughts about going to bed, reduce their allocated sleep time, or create anxiety around bedtime that makes it harder to fall asleep. Sleep paralysis during an afternoon nap can also make you doubt the benefits of napping, leading you to avoid naps and potentially resulting in sleep deprivation. Sleep deprivation can lead to excessive sleepiness and many other consequences for a person's overall health.
7. Solutions to reduce sleep paralysis
There are many ways to minimize sleep paralysis during afternoon naps and at night. The first step in treatment is to talk to a doctor to identify and address any underlying issues that may be contributing to the frequency or severity of episodes. After receiving scientific advice from a doctor, you will better understand your condition and can adjust your lifestyle for the better.
Solutions to escape sleep paralysis during afternoon naps.
Due to the link between sleep paralysis and general sleep problems, improving sleep hygiene is a common focus in preventing sleep paralysis. Sleep hygiene involves establishing one's bedroom and daily habits that affect sleep quality.
Here are some healthy sleep tips that can contribute to better sleep hygiene and more consistent nightly rest:
- Follow the same schedule for going to bed and waking up each day, including on weekends. This helps your biological clock follow the correct rhythm, which will help you sleep more scientifically.
- Maintain a pre-sleep routine that helps you feel relaxed. Relax yourself and put your mind at ease to help you fall asleep easily and avoid nightmares.
- Equip your bed with the best mattress and pillows for your needs. This will be one of the components that directly affect the quality of your sleep. Choose a mattress and pillow that suit you so that your body is always comfortable when sleeping and you don't feel pain every morning when you wake up.
- Reduce alcohol and caffeine consumption, especially in the evening. These stimulants will make the brain excited and can create delusions. It is necessary to limit their use for a good and peaceful sleep.
- Put away electronic devices, including mobile phones, for at least half an hour before bedtime. Light from electronic devices has been shown to inhibit melatonin production in the brain, affecting our sleep.
Some medications are known to suppress REM sleep, and these may help prevent sleep paralysis. However, these medications can have side effects and may cause a rebound in REM sleep when someone stops taking them. For these reasons, it is important to talk to a doctor before taking any medication to understand its benefits and drawbacks.
Additionally, you can also refer to some traditional spiritual tips handed down by our ancestors to deal with sleep paralysis. Some approaches include changing the correct bed placement in the bedroom, or how to place garlic under your pillow effectively.
In summary:
Sleep paralysis, whether during afternoon naps or at night, is a completely normal issue that can happen to anyone. If you unfortunately experience this condition, quickly regain your composure and try to establish healthy sleep habits to avoid encountering it again. If the frequency of sleep paralysis is continuous, quickly contact a doctor for the best solution.
