Sleep paralysis (SP) is a phenomenon where a person is fully conscious but temporarily unable to move or speak, occurring just as they are falling asleep or waking up. This state can feel deeply unsettling, often involving a sense of dread or the perception of an intruder. The episode arises from a temporary mismatch where the mind wakes up before the muscles regain mobility. While generally harmless, the experience can last from a few seconds to several minutes.
Sensory Experience During Sleep Paralysis
The answer to whether you can close your eyes during sleep paralysis is generally yes, though the experience is often complicated by fear. Sleep paralysis involves the loss of control over large voluntary muscle groups, yet the ocular muscles controlling the eyes remain functional. Studies confirm that rapid eye movements, a signature of the dream state, are still possible during an episode.
Despite the physiological ability to move the eyes, many people report feeling as if their eyes are fixed open. This perception is often psychological, amplified by the terror and vivid hallucinations. Focusing on a perceived threat can make a person instinctively resist closing their eyes. Attempting to move the eyes or rapidly blinking can sometimes initiate a small movement that helps break the paralysis.
The Mechanism of REM Atonia
The root cause of sleep paralysis is a temporary intrusion of Rapid Eye Movement (REM) sleep into wakefulness. REM sleep is the stage where most vivid dreaming occurs, and the brain initiates a protective mechanism called atonia, or muscle paralysis. This deliberate immobilization prevents us from physically acting out our dreams.
Atonia is achieved through the release of inhibitory neurotransmitters, namely glycine and GABA, which “turn off” the motor neurons controlling skeletal muscles. In sleep paralysis, a person regains consciousness before these chemicals wear off, creating a mismatch between the aware mind and the paralyzed body. The muscles responsible for breathing and eye movement are typically spared from this widespread atonia, explaining why breathing continues and ocular movement is retained.
Immediate Coping Strategies
During an episode, the most effective approach is to remain calm, recognizing that the paralysis is temporary and not physically dangerous. Resisting the paralysis or panicking tends to increase anxiety and intensify hallucinations. Instead of struggling against full-body immobility, focus your mental energy on initiating movement in the smallest, most peripheral muscles.
Try to concentrate intensely on wiggling a single finger or a toe, or making a minute facial movement. Because the paralysis is not always complete, these small, distal muscle groups often retain residual control. Moving these muscles can sometimes disrupt the atonia, allowing the body to fully wake up.
Directing your focus to rapid eye movements or blinking can also serve as a small, successful attempt at movement. Simultaneously, focus on deep, steady breathing, which helps mitigate the common feeling of chest pressure and reduces the fear response.
Common Triggers and Risk Factors
While sleep paralysis can occur in anyone, certain factors increase the likelihood of experiencing an episode. These inconsistencies can destabilize the normal transition between sleep stages, making it easier for REM atonia to bleed into wakefulness.
Primary Risk Factors
- Disruptions to the regular sleep cycle, including sleep deprivation, irregular schedules from shift work, or the effects of jet lag.
- High levels of psychological stress, anxiety, and emotional distress.
- Underlying conditions, such as narcolepsy, which involves an inability to regulate sleep-wake cycles.
- Sleeping on one’s back, known as the supine position, which is often reported as a common trigger.