Introduction
Sleep paralysis is a condition where someone wakes up fully conscious but is unable to move their body or speak. It typically happens during the transition between sleep and wakefulness. In Indonesian culture, known as “ketindihan”, sleep paralysis often comes with frightening hallucinations, such as seeing shadows, hearing voices, or feeling pressure on the chest.
This phenomenon is not a mystical disturbance but rather part of the brain’s mechanism that isn’t yet fully synchronized with the body during certain sleep stages—especially the REM (Rapid Eye Movement) phase. Although it can be terrifying, sleep paralysis is temporary and not physically harmful, though it may have psychological effects.
Causes and Risk Factors
The main factors that can trigger sleep paralysis include:
- Irregular sleep patterns: Erratic bedtimes, sleep deprivation, or frequent late nights disrupt the body’s circadian rhythm.
- Stress and anxiety: Mental and emotional pressure increases the likelihood of sleep paralysis, particularly if the mind remains active when trying to fall asleep.
- Sleeping on your back: This position makes it easier for the tongue and throat muscles to fall back, and can heighten the chance of breathing discomfort or visual hallucinations.
- Medical conditions: Issues such as GERD, sleep apnea, or other neurological disorders that interfere with deep sleep.
- Use of stimulants: Caffeine, alcohol, or certain medications that affect the central nervous system.
Neurobiological Process
Neurologically, sleep paralysis occurs when someone wakes up during REM sleep—the stage in which the body’s muscles are “paralyzed” to prevent us from acting out our dreams. If consciousness returns before the body exits this phase, temporary paralysis results.
During REM, high brain activity can also trigger hallucinations. Regions responsible for processing sights and sounds may become active even without real external input, leading to perceptions of a foreign presence, whispered voices, or intense physical pressure.
Lifestyle and Taufan’s Profile
Based on Taufan’s lifestyle—a hotel worker with shift schedules and a game designer who often stays up late—the risk of experiencing sleep paralysis is quite high. His medical background, including GERD, coffee consumption, and lack of regular exercise, further increases this risk.
Additionally, stress from work and design projects can act as potential triggers. Habitual back-sleeping amplifies the risk, as this position is most commonly associated with episodes of “ketindihan.”
Prevention
Some steps you can take to reduce the likelihood of sleep paralysis:
- Maintain a consistent sleep schedule, aiming for at least 7–8 hours per night.
- Avoid sleeping on your back; it’s better to sleep on your side (preferably the right side).
- Limit caffeine and heavy meals before bedtime, especially if you have GERD.
- Practice relaxation techniques such as deep breathing or dhikr before sleep.
- Keep your sleeping environment clean, dim the lights, and minimize noise for optimal rest quality.
Islamic Perspective
In Islam, sleep is viewed as a “temporary death,” during which the human soul is held by Allah (Qur’an 39:42). Therefore, proper etiquettes for sleep are highly recommended, such as:
- Performing ablution (wudhu) before sleeping
- Reciting Ayat al-Kursi and the short surahs (Al-Ikhlas, Al-Falaq, An-Nas)
- Sleeping on the right side, as taught by the Prophet Muhammad ﷺ
- Making a supplication before sleep and entrusting oneself to Allah
Spiritually, these practices are believed to help protect against jinn or nightmares. Psychologically, they also calm the mind before bedtime, reducing anxiety—a common cause of sleep paralysis.
Conclusion
Sleep paralysis is a common phenomenon that can affect anyone—especially those with busy lifestyles, high stress, and inconsistent sleep patterns. By understanding its causes and adopting healthy habits along with Islamic sleep etiquettes, the risk of experiencing these episodes can be significantly reduced.