Imagine waking up, but you can’t move. Your body is frozen, your chest feels heavy, and no matter how much you try to scream, no sound comes out. It’s terrifying. It’s disorienting. And if you’re experiencing it postpartum, it may feel even more overwhelming. Let’s break down what’s happening, and—most importantly—how to stop it from disrupting your already fragile postpartum sleep.

Postpartum Sleep Paralysis: Why It Happens and How to Manage It

You expect sleepless nights with a newborn. What you don’t expect? Waking up, feeling like you’re trapped inside your own body, unable to move or even call for assistance.

Sleep paralysis is terrifying under normal circumstances—but experiencing it postpartum, when your body is already exhausted and vulnerable, adds an entirely new level of fear and confusion.

If you’ve ever felt:

• A sense of pressure on your chest while waking up or falling asleep
• A feeling of being mentally awake but physically paralyzed
• The sensation that someone or something is in the room, even when you know it isn’t

…you’re not imagining things. That’s postpartum sleep paralysis, and while it’s rarely talked about, it’s something many new mothers experience.

What Is Postpartum Sleep Paralysis?

Sleep paralysis is a temporary inability to move or speak when you’re waking up or falling asleep. It happens when your brain wakes up before your body does, leaving you in a strange, frozen state—fully aware but unable to move.

It’s linked to disruptions in the sleep-wake cycle and various sleep disorders, which explains why it’s more common during the postpartum period when sleep is irregular, broken, and in short supply.

The global prevalence of sleep paralysis is estimated to be around 30 percent, though specific data on postpartum sleep paralysis is lacking (Source: PMC, “Prevalence and Clinical Characteristics of Sleeping Paralysis,” 2024). However, we do know that nearly 60 percent of postpartum women report poor sleep quality within the first two months after childbirth (Source: PMC, “Sleep and Depression in Postpartum Women,” 2009).

Poor quality sleep is prevalent among postpartum women due to physiological changes and discomforts experienced during this period. So if your sleep is already fragmented, rushed, and inconsistent, it makes sense that your body is struggling to transition seamlessly between sleep cycles—setting the stage for sleep paralysis.

Why Does Sleep Paralysis Happen More Postpartum?

Here are some explanations for why that happens.

1. Disrupted Sleep Patterns and Sleep Deprivation

Inconsistent sleep is one of the biggest risk factors for sleep paralysis. The postpartum period is notorious for broken sleep, as new mothers wake up multiple times a night to care for their babies.

According to the American Academy of Sleep Medicine, severe sleep deprivation increases the likelihood of experiencing sleep paralysis episodes. That happens because:

• Your body struggles to complete full sleep cycles, especially REM sleep (where sleep paralysis occurs).
• You’re more likely to wake up suddenly, increasing the chances of your brain waking up before your body does.
• Hormonal changes in the postpartum period impact your circadian rhythm, throwing off your sleep-wake cycle.

2. Postpartum Anxiety, Stress, and Mental Health

If you’ve been feeling anxious, overwhelmed, or emotionally drained, your chances of experiencing sleep paralysis increase greatly.

Research shows that sleep paralysis is more common in people experiencing high levels of stress or anxiety—both of which are common in new mothers (Source: National Sleep Foundation).

Postpartum depression and sleep disturbances are closely linked. Studies indicate that women experiencing depressive symptoms are twice as likely to suffer from poor sleep quality (Source: PMC).

3. Hormonal Changes Affecting Sleep Regulation

During pregnancy, progesterone levels rise, preparing the body for childbirth. After delivery, hormone levels drop sharply, which could:

• Disrupt circadian rhythms, making it harder to stay asleep.
• Trigger mood fluctuations, increasing the risk of postpartum depression.
• Affects REM sleep cycles, making sleep paralysis more likely.

The hormonal shifts hit hardest in the first few weeks postpartum, which is why sleep paralysis episodes may be more frequent early on.

How to Reduce Postpartum Sleep Paralysis Episodes

While sleep paralysis itself isn’t harmful, it’s incredibly distressing. However, there are steps to take to reduce episodes and improve sleep quality.

1. Prioritize Sleep (Even If It Feels Impossible)

When you’re caring for a newborn, getting enough sleep feels like a luxury you don’t have. But even small changes to your sleep habits could prevent sleep paralysis.

• Aim for consistency: Try to keep your sleep schedule as stable as possible, even if it means sleeping in short blocks.
• Limit abrupt wake-ups: If possible, set alarms with gentle, gradual sounds instead of loud, jarring ones.
• Nap strategically: Short naps (15–30 minutes) reduce extreme exhaustion without disrupting your sleep cycle.

2. Manage Stress and Anxiety

Stress fuels sleep paralysis. If you’re constantly in a heightened state of stress, your body struggles to move through sleep cycles properly.

Some ways to lower stress:

• Talk about it. Whether it’s a friend, partner, or therapist, don’t bottle up postpartum stress.
• Create a bedtime wind-down routine. A few minutes of deep breathing, journaling, or quiet time could get your body to relax before sleep.
• Lean on postpartum support resources. Organizations like Bridges In Health offer postpartum coaching, helping you deal with emotional shifts and stress.

3. Improve Your Sleep Environment

Your sleep setup matters—especially if you’re already struggling with poor-quality rest.

• Keep your room cool and dark. Bright lights (including screens) disrupt melatonin production, making it harder to fall asleep.
• Support your body with pillows. A comfortable sleeping position reduces the likelihood of sudden wake-ups.
• Limit caffeine and sugar before bed. They may increase nighttime awakenings and make sleep paralysis episodes more likely.

When to Seek Help for Sleep Paralysis

If episodes are frequent, distressing, or interfering with your ability to function, it may be time to reach out to a healthcare provider or sleep specialist.

Medical professionals specializing in sleep medicine would assess if your symptoms are linked to another sleep disorder, like sleep apnea or restless legs syndrome. In some cases, cognitive behavioral therapy for insomnia (CBT-I) has been shown to improve sleep quality and reduce sleep paralysis episodes (Source: American Academy of Sleep Medicine).

Take Back Control of Your Sleep

While the exhaustion, stress, and hormonal shifts of new motherhood make it more likely, postpartum paralysis isn’t something you just have to endure.

You deserve rest just as much as your baby does. And with the right approach, you should start getting the sleep you need to heal, recover, and feel like yourself again.