Can Insomnia Cause Sleep Paralysis?

Have you ever woken up in the night, completely aware of your surroundings but unable to move or speak? This strange and sometimes frightening experience is known as sleep paralysis, and for people living with insomnia, it may be more common than you think. But can insomnia actually cause sleep paralysis?

In this blog post, we’ll explain what sleep paralysis is, how it’s linked to insomnia, and what you can do to reduce your risk. If you’re struggling with broken or poor-quality sleep, this information may help you understand your symptoms and get the support you need.

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What Is Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak when falling asleep or waking up. It usually lasts only a few seconds to a couple of minutes, but it can feel much longer. During an episode, you may also experience:

• A sense of pressure on the chest
• Hallucinations (seeing or hearing things that aren’t there)
• A feeling of being watched
• Panic or fear

Sleep paralysis occurs when your body is “stuck” in REM (rapid eye movement) sleep - the stage when most dreaming happens - while your brain is awake. In REM sleep, your muscles are naturally paralysed to stop you from physically acting out your dreams. But when the brain wakes up before the body does, sleep paralysis can occur.

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What Is Insomnia?

Insomnia is a sleep disorder that involves difficulty falling asleep, staying asleep, or waking too early. It also results in daytime issues like fatigue, mood changes, or difficulty concentrating.

Many people don’t realise that waking in the night or feeling unrefreshed despite sleeping is a form of insomnia. In the UK, it’s estimated that around one in three people experiences episodes of insomnia from time to time.

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Is There a Link Between Insomnia and Sleep Paralysis?

While more studies are needed to fully understand the link, there appears to be a connection between insomnia and an increased risk of sleep paralysis.

Research published in Sleep Medicine Reviews found that poor sleep quality, insomnia symptoms, and irregular sleep patterns are significantly associated with higher chances of experiencing sleep paralysis.

Another study in the Journal of Sleep Research also supports this, showing that sleep disruption and sleep deprivation can increase the likelihood of entering REM sleep more quickly and unpredictably—making sleep paralysis more likely.

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How Can You Reduce the Risk of Sleep Paralysis?

If you experience sleep paralysis and also struggle with insomnia, improving your sleep quality may help reduce the frequency of episodes. Here are some practical tips:

1. Stick to a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day—even on weekends.

2. Limit Screen Time Before Bed

Blue light from phones and TVs can interfere with your body’s natural melatonin production.

3. Create a Calm Sleep Environment

A quiet, cool, and dark bedroom can support deeper, more restful sleep.

4. Manage Stress and Anxiety

Try relaxation techniques like meditation, deep breathing, or progressive muscle relaxation before bed.

5. Consider Cognitive Behavioural Therapy for Insomnia (CBT-I)

CBT-I is the NHS-recommended first-line treatment for chronic insomnia. It’s drug-free and focuses on changing negative thoughts and behaviours around sleep. Sleepio is a CBT-I treatment that works with you to develop a personalised insomnia treatment plan, empowering you to challenge negative thought patterns, establish healthy sleep habits, and enjoy restful nights of sleep.

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In summary, sleep paralysis is a frightening but harmless condition that can affect anyone. However, some research shows that people with insomnia and disrupted sleep patterns are more likely to experience it. If you’re experiencing both insomnia and sleep paralysis, improving your sleep habits and seeking support, especially through CBT-I, can help reduce night-time disruptions and restore your peace of mind.

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