Sleep paralysis demons in brief
A sleep paralysis "demon" is the feeling of someone in the room when you can't move or speak as you're waking up or falling asleep. The NHS describes sleep paralysis as harmless, though it can feel frighteningly real. I wouldn't dismiss that fear, because the presence can feel convincing. Keep regular sleep times and avoid sleeping on your back to make sleep paralysis less likely.
Your brain is active while your body is still in sleep mode
Sleep paralysis happens as you wake up or fall asleep: you're still in sleep mode, but your brain is active, so you're aware while your muscles still can't move.1 The NHS explains this overlap, but says it's not clear why sleep paralysis happens.
I find the figures helpful here, because such a frightening experience can leave you feeling you're the only person it's happened to. A 2011 review of 35 studies by Sharpless and Barber found that 7.6% of people in general population samples had experienced at least one episode of sleep paralysis.2 The proportion was higher among students, at 28.3%.
People explain sleep paralysis through their own cultural traditions
People have long explained the experience with spirits and visitors from their own traditions. In Jalal's 2014 study of people in Egypt and Denmark who'd had sleep paralysis, nearly half (48%) of the general Egyptian group believed it was caused by the Jinn, a spirit-like being from Islamic tradition.3
The Danish group mostly didn't give supernatural explanations. To me, that contrast suggests the shape a "demon" takes says more about the stories you grew up with than about anything in the room. That's why I'd be cautious about taking its appearance as a clue to its cause, however frightening the experience felt.
What sleep paralysis feels like
I can understand the word "demon", because these sensations can feel threatening.
- Feeling awake but unable to move, speak or open your eyes.
- Feeling someone is in your room.
- Feeling something pushing you down.
- Feeling frightened.
These feelings can last up to several minutes, according to the NHS.
During an episode, remind yourself that it's sleep paralysis and that it passes.
Sleep paralysis is linked with disrupted sleep, certain conditions and family history
The NHS lists these links with sleep paralysis, but says the cause isn't clear. I wouldn't read this as a diagnosis checklist, because having sleep paralysis doesn't mean you have any of these conditions.
- Insomnia.
- Disrupted sleeping patterns, such as shift work or jet lag.
- Narcolepsy.
- Post-traumatic stress disorder (PTSD).
- Generalised anxiety disorder.
- Panic disorder.
- A family history of sleep paralysis.
Regular sleep and avoiding your back can make sleep paralysis less likely
Aim for 7 to 9 hours of sleep regularly, with the same bed and wake times, and avoid sleeping on your back. The NHS recommends these habits to help prevent sleep paralysis. I'd start there because they give you something practical to change, even when the experience feels out of your control.
Sleep on your side rather than your back, and keep regular bed and wake times.
- 7 to 9 hours of sleep, regularly
- The same bed and wake times
- Exercise, but not in the last hour before bed
- No big meal, smoking, alcohol or caffeine shortly before bed
- Not sleeping on your back
See a GP if you often have sleep paralysis and you feel:
- very anxious or scared to go to sleep
- tired all the time due to lack of sleep
The NHS says a GP may treat an underlying problem such as insomnia or PTSD, or refer you to a sleep specialist, who might suggest CBT or a low dose of a medicine usually used for depression.
Questions people ask about sleep paralysis demons
No, a sleep paralysis demon is a frightening feeling of a presence, rather than someone actually being there. The word "demon" describes how threatening that presence can seem during sleep paralysis. I'd be careful with that name, because it makes a frightening sensation sound like a creature you need to protect yourself from.
The NHS says sleep paralysis is harmless, although the experience can be scary. Harmless doesn't mean it feels that way when it's happening. I think that distinction matters, because being told there's no danger shouldn't mean your fear gets brushed aside. The NHS advises seeing a GP if episodes happen often and leave you scared to sleep or persistently tired from lack of sleep.
Sleep paralysis can last up to several minutes, according to the NHS. That's the duration of the episode, including the feeling that you can't move or speak. I wouldn't call those minutes "only a few", because being frightened and unable to move is distressing. During an episode, remind yourself that the paralysis passes.
Sleeping on your back can make sleep paralysis more likely, according to the NHS. That's different from saying it's the cause: the NHS says the cause isn't clear. Try sleeping on your side instead to avoid that position. I'd treat this as a practical change to try, because the advice is about reducing the likelihood, not guaranteeing it won't happen again.
