Latest news with #SleepScience
Telegraph
23-07-2025
- General
- Telegraph
The best coverless duvets to save you a chore and keep dust mites at bay
The products or services listed have been independently tested by our journalists. We will earn a commission from the affiliate links in this article. We all know how tricky changing a duvet cover can be. With a coverless duvet, it's simple: place it on your mattress, sleep under it and then pop it – filling included – in the washing machine as usual. It's a great option if you have accident-prone children, or want a guest bedroom ready in seconds. Many even come with matching pillowcases. 'In America, coverless duvets are the norm,' says Hannah Shore, head of Sleep Science at Mattress Online. They're now growing in popularity in the UK. And it's not just about convenience, adds Shore: 'A coverless duvet can increase the hygiene within your sleeping environment.' Because the entire duvet is washed regularly – unlike traditional ones – there is less build-up of sweat and dust mites. So, I've been testing to see if one deserves a place alongside my favourite sleep mask and mattress topper. Below, you'll find a range of sizes, togs and designs, with regular updates. The best coverless duvets: At a glance How to choose the best coverless duvet Start with the tog rating. As with traditional duvets, higher togs mean more warmth. Most coverless duvets are around 10.5 tog, which suits most season apart from heatwaves or very cold snaps. Consider storage too, especially if you plan to rotate togs. Many come with a storage bag, but not all. Think about your washing machine's capacity, particularly for larger sizes. Singles and doubles usually fit in a seven to eight kilogram drum. If you don't have a tumble dryer, or the coverless duvet isn't suitable, dry it on line or airer. In cold or rainy weather, a heated drying rack or a dehumidifier should speed up the process. Having a spare might be useful in these cases. Since coverless duvets come into direct contact with skin, check the fabric. Cotton is soft and breathable, while fillings are typically microfibre or polyester for easy washing. Finally, look at the design. You'll likely use the same coverless duvet for months, so choose a print or colour you like. I've included options for all tastes and budgets. How we test coverless duvets Over two months, I replaced my usual duvet with a range of coverless options from top brands. I paid close attention to how soft they felt against the skin and the quality of the materials. I also assessed the plumpness and distribution of the filing, including after multiple washes and drying cycles. I looked for everything from shrinkage to loose threads. To test stain resistance, I applied a smear of foundation to each duvet and checked how well it washes out, especially on lighter and patterned designs. I also considered the variety available. Some brands offer multiples sizes, tog ratings and styles, while others are more limited. As they are available in lighter and heavier togs, I also wanted to see whether or not they helped regulate my body temperature, especially as someone who can run warm overnight. You'll find my full verdicts below. But since trying these duvet, I haven't returned to a traditional one. I now rotate between two Night Lark models depending on the season. Why you can trust Telegraph Recommended Our thorough, real-world tests will always help you find the best sleep product. No manufacturer ever sees Telegraph Recommended reviews before publication and we don't accept payment in exchange for favourable reviews, nor do we allow brands to pay for placement in our articles. All reviews are based on independent expert opinion and our hands-on testing. Visit our Who We Are page to learn more. The best coverless duvets of 2025 1. Best Buy Coverless Duvet: Night Lark Linen Print Coverless Duvet Search for coverless duvets and Night Lark pops up again and again. Having tested it, I can see why. Available in a lighter 4.5 tog for summer and a heavier 10.5 tog. I tried the latter and it didn't add much bulk to my bed. After seeing it online and in its duffle storage bag, I was concerned that it might have a coarse, skin-irritating texture. Thankfully, it was just a print; the microfibre felt sumptuously soft. Despite its polyester filling, which can trap heat, it felt breathable. I didn't overheat and it stayed comfortable throughout the night. It also washed and tumble dried well, with no clumping or bunching, which is handy for the colder, wetter months. Most of Night Lark's coverless duvets come as sets, but this one is duvet only, meaning you will need to buy its accompanying pillowcases separately or use your own. On its own, it's still one of the brand's most affordable options. Key specifications 2. Best Value Coverless Duvet: Slumberdown Coverless Comfort Printed Duvet & Pillow Case Priced from around £30 for a single to £40 for a king, this Slumberdown coverless set is excellent value. You get both the duvet and pillowcase, with a reversible design – striped on one side, plain on the other – offering two looks in one. The microfibre outer felt soft against the skin, and the 10.5 tog had a decent weight without being too heavy. I had to swap it out for a lighter tog alternative in warm weather, but that is to be expected. The hollowfibre filling didn't clump together or bunch up either. Plus, it is hypoallergenic, making it a strong choice for allergy or asthma sufferers, or anyone with sensitive skin. After the first wash and line dry, it held up well. But following the second wash, it seemed to shrink slightly. When I put it back on my bed, it didn't drape over the mattress quite as well, even though I followed all of the care instructions. That said, it still covered the mattress properly. Key specifications 3. Best Summer Coverless Duvet: Night Lark Gingham Print Coverless Duvet Set Coming in 10.5 and 4.5 togs, the latter is fantastic for the warmer months. I tested it as the temperatures exceeded 27C and it was still light and airy enough for me to sleep under. Its charming gingham design (whether you choose blue or taupe) looks like the sort of premium bedding set that would cost well over £50 on its own, so to have an all-in-one duvet for a similar price makes this an excellent buy. Similar to the other Night Lark inclusion above, it is filled with fibres made from 100 per cent recycled plastic bottles and is Okeo-Tex Standard 100 certified, which means it has been tested and doesn't contain harmful chemicals. It felt soft yet cooling on my skin. Along with my cooling pillows, it made this duvet a winning combination for the summer. Even though this is a reversible coverless duvet, the simple white side feels like a wasted opportunity. Thankfully, I didn't find any loose threads, even after washing and drying it a few times, and there was no sign of the foundation stain that I applied after a spin. I also appreciated the accompanying Night Lark duffle storage bag, making it easy to store neatly when not in use. Key specifications Togs: 4.5, 10.5 Sizes: Single, double, king and super king Colours: Warm Sand, Dusk Blue Filling: 100 per cent recycled polyester Casing: Polyester Matching pillowcases: One included with the single, two included with the other sizes 4. Best Coverless Duvet for All Seasons: So'Home Warm Weight Coverless Duvet Available in a natural beige, grey and rich teal, So'Home's Warm Weight Coverless Duvet is a great choice throughout the year. It is lightweight enough to use when the weather is that bit warmer, but its padding gives it a cosy and warm feel for chillier evenings. The filling remained evenly distributed even when I fidgeted and felt neither too heavy nor too airy from spring to summer. I have a feeling it will be just as comfortable when paired with an electric blanket or weighted blanket over the winter months, too. Another reason it is suited to all seasons is the casing. The mixture of polyester and cotton meant that it felt a bit more breathable on the skin than some of the other solely polyester designs. It stopped me from feeling too sweaty or stuffy. The clear plastic storage bag was disappointing though. It's generally recommended not to store duvets or bedding in plastic bags or containers as this can prevent proper airflow, which could lead to mould and mildew. As my bedroom can be prone to damp at the best of times, I had to find alternative storage when it wasn't being used. It didn't come with a matching pillowcase either. Key specifications 5. Best Single Coverless Duvets: Next Coverless Duvet & Pillowcase Set If you happen to have a single bed or want a simple solution for any unexpected overnight guests, Next's coverless duvet and pillowcase set fits the bill. Also available in a double, I put the single to the test. Its somewhat subdued light grey and white stripe appearance makes it an understated option. It looks and feels good quality though. I liked the texture of its filling, which remained evenly distributed and didn't bunch up in the corners, even after a week or so of testing. Due to the light colour, I was apprehensive that any stains would be obvious. A quick spin removed most of the foundation stain I applied, only leaving a slight tinge. After a second wash, it had completely disappeared. Key specifications Togs: 10.5 Sizes: Single and double Colours: Grey and white striped Filling: 100 per cent polyester Casing: 100 per cent polyester Matching pillowcases: One included with the single, two included with the double 6. Best Coverless Duvet for Kids: George at Asda Disney Lilo & Stitch Coverless Duvet George at Asda has a range of brilliant coverless duvets for children, featuring beloved characters from Paw Patrol and Spider-Man, and it was the Lilo & Stitch design that caught my eye. The unisex design should impress an assortment of ages and it's reversible, with a matching pillowcase. The duvet is available in two sizes, a 4.5 tog cot, toddler or junior bed iteration and a 10.5 tog single. While it's lightweight, it still added a nice amount of warmth to the bed. Given that little ones can be prone to accidents and spills, I applied some orange juice to the duvet in addition to smearing some foundation on it. Even without spot treating the stains, a normal wash removed everything. I also appreciated that I was able to clean and quickly dry the duvet over the course of the day, in time for bedtime. It isn't suitable for tumble drying, which might put some off, but it can be line dried in a few hours, depending on the weather. The matching storage bag was a tight fit. It took me more time and energy than I would have liked to ensure it was rolled enough to fit in the bag. If you're looking to store it away after a sleepover or as you switch up your child's bedroom, this is something to keep in mind. Key specifications Togs: 4 tog, 10.5 Sizes: Two – Cot bed, toddler or junior bed and single Colours: Various Filling: 100 per cent polyester Casing: 60 per cent cotton, 40 per cent polyester Matching pillowcases: One included 7. Best Coverless Duvet for Teens: Dunelm Ombre Pastel Single Coverless Duvet and Pillowcase Set For older children and teens, this Dunelm coverless duvet set with an ombre pastel design is a lovely choice. The 7.5 tog has a nice weight to it, despite being one of the lightest coverless duvets that I tried. It also comes with a matching pillowcase. You likely won't be able to use this coverless duvet all year round, as it's not lofty enough for colder months. It washed and dried without any issues though and the binding around the edge meant that there weren't any loose threads. I didn't witness any noticeable changes to the look or feel of the duvet as I tested it, either. Thanks to its matching storage bag, it could also be handy to have for sleepovers. Key specifications Togs: 7.5 Sizes: Single Colours: Multicoloured Filling: 100 per cent recycled polyester Casing: 100 per cent recycled polyester Matching pillowcases: One included 8. Best Double Coverless Duvet: Silentnight Seersucker Coverless Duvet And Pillowcase Set Another reversible style, this one features a light grey on one side and a beautiful blue on the other. Initially, the dimpled seersucker finish of this coverless duvet and matching pillowcases was a bit rougher than I expected. It has since softened, after washing and drying it a few times. I was able to wash and dry the double size with ease, and the foundation stain, which I applied to the lighter grey side, disappeared after just one wash. I thought that the textured finish may cause dirt and debris to cling to it, but this wasn't the case. I liked the piping around the edging, and overall, the duvet seemed to be of good quality. It was also one of the warmest, despite having the same 10.5 tog rating as many others. Key specifications Coverless duvets FAQs How do you wash and dry a coverless duvet? Check the manufacturer's instructions beforehand, but most coverless duvets will be machine washable. 'To wash a coverless duvet, place it in a large capacity washing machine on a gentle cycle using a mild detergent. After washing, tumble dry on a low heat setting with dryer balls to help maintain its fluffiness, or you can air dry in a well-ventilated space. Just make sure you turn it around regularly to ensure even drying,' explains Martin Seeley, senior sleep expert at MattressNextDay. If the coverless duvet is too big or heavy to fit in your washing machine, you may have to take it to a launderette. How often should you wash a coverless duvet compared to a normal duvet cover? Since a coverless duvet comes into direct contact with your skin, you will need to wash it more often than a traditional duvet. According to Seeley: 'A coverless duvet should be washed every two to four weeks, similar to how often you would wash your duvet cover.' 'If you're a hot sweaty sleeper, your duvet may need washing more frequently,' Shore suggests. 'Other activities, like eating breakfast in bed, could require increased washing, too. If you have allergies, you may also find washing your duvet more often could help.' Are coverless duvets warm enough for the UK? As they come in a variety of togs, making them suitable for different seasons, coverless duvets are certainly warm enough for the UK climate. The higher the tog rating, the warmer the duvet, so you can choose the best option for you. 'Many are designed with advanced insulation and breathable materials to keep you cosy in the winter but comfortable in the summer,' Seeley affirms.
CNN
08-06-2025
- Health
- CNN
The science of sleep paralysis, a brain-body glitch making people see demons and witches
Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep. Baland Jalal lay in bed terrified, experiencing his own real-life horror film. Newly awake, the 19-year-old could see his surroundings but couldn't move or speak, and he didn't know why. He thought, ''My God, what do I do?'' Jalal, now 39, said of that moment in 2005. 'I tried to call my mom (and) dad, but no words would emerge from my throat. … I had this ominous presence of a monster, and it lifted my legs up and down. 'It strangled me, trying to kill me. And I was 100% sure that I was going to die,' Jalal added. 'It literally feels like all the evil of the universe is condensed into a bubble, and it's in your bedroom.' This type of hallucination is a hallmark for many people with sleep paralysis. It occurs during transitions into or out of rapid eye movement, or REM, sleep, similar to a traffic jam at a busy intersection — your brain, awake and alert, and body, still asleep and immobilized, collide momentarily, said Dr. Matthew P. Walker, director of the Center for Human Sleep Science at the University of California, Berkeley, via email. Following deep sleep, REM sleep is the next critical phase of sleep cycles, characterized by more dreaming that's also extra vivid and lifelike, and by faster heart rate and breathing. It's essential for memory, concentration, mood regulation and immune function. Jalal's experiences propelled him to study this phenomenon around the world. He aimed to discover the cause of sleep paralysis, he said, and why some people with the diagnosis 'have these powerful encounters where it feels like evil of epic proportions.' He has since earned a doctorate in psychiatry and is now a researcher in Harvard University's psychology department and a leading expert on sleep paralysis. He also treats patients struggling with it. An estimated 30% of people worldwide experience at least one episode of sleep paralysis in their lifetime, according to the Cleveland Clinic. How many of those people have recurring and impairing sleep paralysis isn't clear, but the percentage is likely low, Jalal said. Here's what else you should know about sleep paralysis and how it can be managed. In REM sleep, our bodies are paralyzed so we don't act out our dreams and risk hurting ourselves or others, Jalal said. Sleep paralysis episodes are usually only a few minutes long but can last up to 20 minutes, according to the Cleveland Clinic. During sleep paralysis, however, 'we regain consciousness before the muscles regain their freedom from REM-induced paralysis,' said Walker, who is also a professor of neuroscience and psychology at the University of California, Berkeley About 40% of people with sleep paralysis have visual, auditory or tactile hallucinations, such as pressure on one's chest or feeling out of body, Jalal said. For about 90% of those individuals, the illusions are terrifying. They can include ghosts or cat- or alien-like creatures, and their actions can be as innocuous as simply approaching them or as nefarious as molesting or trying to kill them. In Jalal's academic travels, he discovered the contents and interpretations of hallucinations, views on what causes sleep paralysis, and episode frequency and duration can all also have a cultural basis. People living in Egypt and Italy, for example, would often see witches and evil genies, hold them responsible and think they could die from sleep paralysis, Jalal said. People in Denmark, Poland and parts of the United States, on the other hand, have less supernatural or exotic explanations and less fear. 'Why do we see these monsters? Is it the dreaming imagery … that's spilling over into conscious awareness?' Jalal said. 'My answer to that is, according to my research, no, not exactly. But it's part of it.' When you're aware yet paralyzed and confused, your natural reaction is to escape that situation. Your brain is bombarding your body with signals to move, but your body can't return any feedback. Jalal's theory, in short, is that your brain says, 'to hell with it' and concocts a story it thinks your body must be facing to be experiencing such bizarre symptoms. The reduced activity in your prefrontal cortex — responsible for reason and logic — also contributes to hallucinations becoming 'extremely realistic and emotionally charged, amplified by an overly active amygdala, the brain's emotional alarm center,' Walker said. Though scientists know that wake-sleep glitch is what's happening during a sleep paralysis episode, they're not entirely sure why. But there are several factors that can increase the risk of fragmented sleep and sleep paralysis. Those factors include stress and related conditions such as anxiety, post-traumatic stress disorder (PTSD), bipolar disorder and panic disorder, experts said. Much of Jalal's sleep paralysis occurred when he was in school. Now when he has an episode once or twice per year, it's usually during a high-stress period, he said. (Once you've experienced sleep paralysis, you can be conscious of that during an episode but still feel afraid.) Other common contributors are sleep deprivation, jet lag, an irregular sleep schedule, sleep disorders such as narcolepsy, and genetic factors, Walker and Jalal said. Obstructive sleep apnea, substance use disorder and some medications — such as those for attention deficit hyperactivity disorder — can also raise risk, according to the Cleveland Clinic. As scary as sleep paralysis may sound, it's not actually dangerous, experts said. But depending on how recurring it is, sleep paralysis can be a sign of an underlying sleep disorder, Jalal said. Regular episodes can also lead to anxiety around sleep and then avoidance of sleep, Jalal said. This pattern can interfere with your daily energy and ability to function. And if you often have frightening hallucinations, that can lead to anxiety or trauma-like symptoms. Sleep paralysis can be significantly alleviated with several practices or treatments, Walker said — starting with healthy sleep habits, for one. That includes seven to nine hours of restful sleep nightly. Maintaining a sleep schedule consistent in quality and quantity 'acts like tuning your internal clock, reducing the chance of disruptive wake-sleep overlaps — much like ensuring all parts of an orchestra are synchronized for perfect harmony,' Walker said. Also prioritize stress management, by using, for example, mindfulness and relaxation exercises, Walker said. Therapies can relieve certain underlying issues triggering sleep paralysis, including cognitive behavioral therapy, especially the version for people with insomnia. In more serious situations, medications are sometimes used, Walker said. Those include SSRI (selective serotonin reuptake inhibitor) or tricyclic antidepressants that can help manage a smooth flow between sleep stages or even reduce the REM phase of sleep. Generally, boosting the brain's serotonin levels somehow compensates for the loss of the REM phase, Jalal said. But rarely, long-term antidepressant use has been linked with REM sleep behavior disorder. While the aforementioned treatments can help reduce the frequency or length of sleep paralysis episodes, there isn't yet a gold-standard treatment that can stop an episode once it's happening. Jalal has been trying to officially create one over the past decade, though, and it's self-inspired. Called meditation relaxation therapy, the treatment reduced sleep paralysis by 50% after eight weeks for six people with narcolepsy, compared with a control group of four participants, found a small pilot study Jalal published in 2020. He currently has another study of the same treatment with more participants underway at Harvard. And the steps of Jalal's therapy are as follows: Cognitively reappraise the meaning of the attack. Close your eyes and remind yourself that your experience is common and you won't die from it. Emotionally distance yourself from it. Tell yourself that since your brain is just playing tricks on you, there's no reason for you to be scared or risk the situation getting worse because of your own negative expectations. Focus on something positive. Whether it's praying or imagining a loved one's face, this refocusing can make thoughts more pleasant rather than monstrous. Relax your muscles and don't move. Some experts say trying to slightly move your fingers or toes one by one may help you come out of an episode sooner. But Jalal's fourth step advises against this movement since you'd still be sending signals to paralyzed muscles and maybe triggering hallucinations. Viewing your own biology in a more objective way by learning more about the scientific basis of sleep paralysis is also helpful, Jalal said.
CNN
08-06-2025
- Health
- CNN
The science of sleep paralysis, a brain-body glitch making people see demons and witches
Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep. Baland Jalal lay in bed terrified, experiencing his own real-life horror film. Newly awake, the 19-year-old could see his surroundings but couldn't move or speak, and he didn't know why. He thought, ''My God, what do I do?'' Jalal, now 39, said of that moment in 2005. 'I tried to call my mom (and) dad, but no words would emerge from my throat. … I had this ominous presence of a monster, and it lifted my legs up and down. 'It strangled me, trying to kill me. And I was 100% sure that I was going to die,' Jalal added. 'It literally feels like all the evil of the universe is condensed into a bubble, and it's in your bedroom.' This type of hallucination is a hallmark for many people with sleep paralysis. It occurs during transitions into or out of rapid eye movement, or REM, sleep, similar to a traffic jam at a busy intersection — your brain, awake and alert, and body, still asleep and immobilized, collide momentarily, said Dr. Matthew P. Walker, director of the Center for Human Sleep Science at the University of California, Berkeley, via email. Following deep sleep, REM sleep is the next critical phase of sleep cycles, characterized by more dreaming that's also extra vivid and lifelike, and by faster heart rate and breathing. It's essential for memory, concentration, mood regulation and immune function. Jalal's experiences propelled him to study this phenomenon around the world. He aimed to discover the cause of sleep paralysis, he said, and why some people with the diagnosis 'have these powerful encounters where it feels like evil of epic proportions.' He has since earned a doctorate in psychiatry and is now a researcher in Harvard University's psychology department and a leading expert on sleep paralysis. He also treats patients struggling with it. An estimated 30% of people worldwide experience at least one episode of sleep paralysis in their lifetime, according to the Cleveland Clinic. How many of those people have recurring and impairing sleep paralysis isn't clear, but the percentage is likely low, Jalal said. Here's what else you should know about sleep paralysis and how it can be managed. In REM sleep, our bodies are paralyzed so we don't act out our dreams and risk hurting ourselves or others, Jalal said. Sleep paralysis episodes are usually only a few minutes long but can last up to 20 minutes, according to the Cleveland Clinic. During sleep paralysis, however, 'we regain consciousness before the muscles regain their freedom from REM-induced paralysis,' said Walker, who is also a professor of neuroscience and psychology at the University of California, Berkeley About 40% of people with sleep paralysis have visual, auditory or tactile hallucinations, such as pressure on one's chest or feeling out of body, Jalal said. For about 90% of those individuals, the illusions are terrifying. They can include ghosts or cat- or alien-like creatures, and their actions can be as innocuous as simply approaching them or as nefarious as molesting or trying to kill them. In Jalal's academic travels, he discovered the contents and interpretations of hallucinations, views on what causes sleep paralysis, and episode frequency and duration can all also have a cultural basis. People living in Egypt and Italy, for example, would often see witches and evil genies, hold them responsible and think they could die from sleep paralysis, Jalal said. People in Denmark, Poland and parts of the United States, on the other hand, have less supernatural or exotic explanations and less fear. 'Why do we see these monsters? Is it the dreaming imagery … that's spilling over into conscious awareness?' Jalal said. 'My answer to that is, according to my research, no, not exactly. But it's part of it.' When you're aware yet paralyzed and confused, your natural reaction is to escape that situation. Your brain is bombarding your body with signals to move, but your body can't return any feedback. Jalal's theory, in short, is that your brain says, 'to hell with it' and concocts a story it thinks your body must be facing to be experiencing such bizarre symptoms. The reduced activity in your prefrontal cortex — responsible for reason and logic — also contributes to hallucinations becoming 'extremely realistic and emotionally charged, amplified by an overly active amygdala, the brain's emotional alarm center,' Walker said. Though scientists know that wake-sleep glitch is what's happening during a sleep paralysis episode, they're not entirely sure why. But there are several factors that can increase the risk of fragmented sleep and sleep paralysis. Those factors include stress and related conditions such as anxiety, post-traumatic stress disorder (PTSD), bipolar disorder and panic disorder, experts said. Much of Jalal's sleep paralysis occurred when he was in school. Now when he has an episode once or twice per year, it's usually during a high-stress period, he said. (Once you've experienced sleep paralysis, you can be conscious of that during an episode but still feel afraid.) Other common contributors are sleep deprivation, jet lag, an irregular sleep schedule, sleep disorders such as narcolepsy, and genetic factors, Walker and Jalal said. Obstructive sleep apnea, substance use disorder and some medications — such as those for attention deficit hyperactivity disorder — can also raise risk, according to the Cleveland Clinic. As scary as sleep paralysis may sound, it's not actually dangerous, experts said. But depending on how recurring it is, sleep paralysis can be a sign of an underlying sleep disorder, Jalal said. Regular episodes can also lead to anxiety around sleep and then avoidance of sleep, Jalal said. This pattern can interfere with your daily energy and ability to function. And if you often have frightening hallucinations, that can lead to anxiety or trauma-like symptoms. Sleep paralysis can be significantly alleviated with several practices or treatments, Walker said — starting with healthy sleep habits, for one. That includes seven to nine hours of restful sleep nightly. Maintaining a sleep schedule consistent in quality and quantity 'acts like tuning your internal clock, reducing the chance of disruptive wake-sleep overlaps — much like ensuring all parts of an orchestra are synchronized for perfect harmony,' Walker said. Also prioritize stress management, by using, for example, mindfulness and relaxation exercises, Walker said. Therapies can relieve certain underlying issues triggering sleep paralysis, including cognitive behavioral therapy, especially the version for people with insomnia. In more serious situations, medications are sometimes used, Walker said. Those include SSRI (selective serotonin reuptake inhibitor) or tricyclic antidepressants that can help manage a smooth flow between sleep stages or even reduce the REM phase of sleep. Generally, boosting the brain's serotonin levels somehow compensates for the loss of the REM phase, Jalal said. But rarely, long-term antidepressant use has been linked with REM sleep behavior disorder. While the aforementioned treatments can help reduce the frequency or length of sleep paralysis episodes, there isn't yet a gold-standard treatment that can stop an episode once it's happening. Jalal has been trying to officially create one over the past decade, though, and it's self-inspired. Called meditation relaxation therapy, the treatment reduced sleep paralysis by 50% after eight weeks for six people with narcolepsy, compared with a control group of four participants, found a small pilot study Jalal published in 2020. He currently has another study of the same treatment with more participants underway at Harvard. And the steps of Jalal's therapy are as follows: Cognitively reappraise the meaning of the attack. Close your eyes and remind yourself that your experience is common and you won't die from it. Emotionally distance yourself from it. Tell yourself that since your brain is just playing tricks on you, there's no reason for you to be scared or risk the situation getting worse because of your own negative expectations. Focus on something positive. Whether it's praying or imagining a loved one's face, this refocusing can make thoughts more pleasant rather than monstrous. Relax your muscles and don't move. Some experts say trying to slightly move your fingers or toes one by one may help you come out of an episode sooner. But Jalal's fourth step advises against this movement since you'd still be sending signals to paralyzed muscles and maybe triggering hallucinations. Viewing your own biology in a more objective way by learning more about the scientific basis of sleep paralysis is also helpful, Jalal said.
CNN
08-06-2025
- Health
- CNN
The science of sleep paralysis, a brain-body glitch making people see demons and witches
Sign up for CNN's Sleep, But Better newsletter series. Our seven-part guide has helpful hints to achieve better sleep. Baland Jalal lay in bed terrified, experiencing his own real-life horror film. Newly awake, the 19-year-old could see his surroundings but couldn't move or speak, and he didn't know why. He thought, ''My God, what do I do?'' Jalal, now 39, said of that moment in 2005. 'I tried to call my mom (and) dad, but no words would emerge from my throat. … I had this ominous presence of a monster, and it lifted my legs up and down. 'It strangled me, trying to kill me. And I was 100% sure that I was going to die,' Jalal added. 'It literally feels like all the evil of the universe is condensed into a bubble, and it's in your bedroom.' This type of hallucination is a hallmark for many people with sleep paralysis. It occurs during transitions into or out of rapid eye movement, or REM, sleep, similar to a traffic jam at a busy intersection — your brain, awake and alert, and body, still asleep and immobilized, collide momentarily, said Dr. Matthew P. Walker, director of the Center for Human Sleep Science at the University of California, Berkeley, via email. Following deep sleep, REM sleep is the next critical phase of sleep cycles, characterized by more dreaming that's also extra vivid and lifelike, and by faster heart rate and breathing. It's essential for memory, concentration, mood regulation and immune function. Jalal's experiences propelled him to study this phenomenon around the world. He aimed to discover the cause of sleep paralysis, he said, and why some people with the diagnosis 'have these powerful encounters where it feels like evil of epic proportions.' He has since earned a doctorate in psychiatry and is now a researcher in Harvard University's psychology department and a leading expert on sleep paralysis. He also treats patients struggling with it. An estimated 30% of people worldwide experience at least one episode of sleep paralysis in their lifetime, according to the Cleveland Clinic. How many of those people have recurring and impairing sleep paralysis isn't clear, but the percentage is likely low, Jalal said. Here's what else you should know about sleep paralysis and how it can be managed. In REM sleep, our bodies are paralyzed so we don't act out our dreams and risk hurting ourselves or others, Jalal said. Sleep paralysis episodes are usually only a few minutes long but can last up to 20 minutes, according to the Cleveland Clinic. During sleep paralysis, however, 'we regain consciousness before the muscles regain their freedom from REM-induced paralysis,' said Walker, who is also a professor of neuroscience and psychology at the University of California, Berkeley About 40% of people with sleep paralysis have visual, auditory or tactile hallucinations, such as pressure on one's chest or feeling out of body, Jalal said. For about 90% of those individuals, the illusions are terrifying. They can include ghosts or cat- or alien-like creatures, and their actions can be as innocuous as simply approaching them or as nefarious as molesting or trying to kill them. In Jalal's academic travels, he discovered the contents and interpretations of hallucinations, views on what causes sleep paralysis, and episode frequency and duration can all also have a cultural basis. People living in Egypt and Italy, for example, would often see witches and evil genies, hold them responsible and think they could die from sleep paralysis, Jalal said. People in Denmark, Poland and parts of the United States, on the other hand, have less supernatural or exotic explanations and less fear. 'Why do we see these monsters? Is it the dreaming imagery … that's spilling over into conscious awareness?' Jalal said. 'My answer to that is, according to my research, no, not exactly. But it's part of it.' When you're aware yet paralyzed and confused, your natural reaction is to escape that situation. Your brain is bombarding your body with signals to move, but your body can't return any feedback. Jalal's theory, in short, is that your brain says, 'to hell with it' and concocts a story it thinks your body must be facing to be experiencing such bizarre symptoms. The reduced activity in your prefrontal cortex — responsible for reason and logic — also contributes to hallucinations becoming 'extremely realistic and emotionally charged, amplified by an overly active amygdala, the brain's emotional alarm center,' Walker said. Though scientists know that wake-sleep glitch is what's happening during a sleep paralysis episode, they're not entirely sure why. But there are several factors that can increase the risk of fragmented sleep and sleep paralysis. Those factors include stress and related conditions such as anxiety, post-traumatic stress disorder (PTSD), bipolar disorder and panic disorder, experts said. Much of Jalal's sleep paralysis occurred when he was in school. Now when he has an episode once or twice per year, it's usually during a high-stress period, he said. (Once you've experienced sleep paralysis, you can be conscious of that during an episode but still feel afraid.) Other common contributors are sleep deprivation, jet lag, an irregular sleep schedule, sleep disorders such as narcolepsy, and genetic factors, Walker and Jalal said. Obstructive sleep apnea, substance use disorder and some medications — such as those for attention deficit hyperactivity disorder — can also raise risk, according to the Cleveland Clinic. As scary as sleep paralysis may sound, it's not actually dangerous, experts said. But depending on how recurring it is, sleep paralysis can be a sign of an underlying sleep disorder, Jalal said. Regular episodes can also lead to anxiety around sleep and then avoidance of sleep, Jalal said. This pattern can interfere with your daily energy and ability to function. And if you often have frightening hallucinations, that can lead to anxiety or trauma-like symptoms. Sleep paralysis can be significantly alleviated with several practices or treatments, Walker said — starting with healthy sleep habits, for one. That includes seven to nine hours of restful sleep nightly. Maintaining a sleep schedule consistent in quality and quantity 'acts like tuning your internal clock, reducing the chance of disruptive wake-sleep overlaps — much like ensuring all parts of an orchestra are synchronized for perfect harmony,' Walker said. Also prioritize stress management, by using, for example, mindfulness and relaxation exercises, Walker said. Therapies can relieve certain underlying issues triggering sleep paralysis, including cognitive behavioral therapy, especially the version for people with insomnia. In more serious situations, medications are sometimes used, Walker said. Those include SSRI (selective serotonin reuptake inhibitor) or tricyclic antidepressants that can help manage a smooth flow between sleep stages or even reduce the REM phase of sleep. Generally, boosting the brain's serotonin levels somehow compensates for the loss of the REM phase, Jalal said. But rarely, long-term antidepressant use has been linked with REM sleep behavior disorder. While the aforementioned treatments can help reduce the frequency or length of sleep paralysis episodes, there isn't yet a gold-standard treatment that can stop an episode once it's happening. Jalal has been trying to officially create one over the past decade, though, and it's self-inspired. Called meditation relaxation therapy, the treatment reduced sleep paralysis by 50% after eight weeks for six people with narcolepsy, compared with a control group of four participants, found a small pilot study Jalal published in 2020. He currently has another study of the same treatment with more participants underway at Harvard. And the steps of Jalal's therapy are as follows: Cognitively reappraise the meaning of the attack. Close your eyes and remind yourself that your experience is common and you won't die from it. Emotionally distance yourself from it. Tell yourself that since your brain is just playing tricks on you, there's no reason for you to be scared or risk the situation getting worse because of your own negative expectations. Focus on something positive. Whether it's praying or imagining a loved one's face, this refocusing can make thoughts more pleasant rather than monstrous. Relax your muscles and don't move. Some experts say trying to slightly move your fingers or toes one by one may help you come out of an episode sooner. But Jalal's fourth step advises against this movement since you'd still be sending signals to paralyzed muscles and maybe triggering hallucinations. Viewing your own biology in a more objective way by learning more about the scientific basis of sleep paralysis is also helpful, Jalal said.
