Parasomnia facts for kids

Parasomnias are sleep disorders that interrupt sleep. They are unusual or unwanted behaviors that happen when a person is falling asleep, sleeping, or waking up. These events can make sleep less restful and sometimes cause problems during the day.

Parasomnias are different from other sleep problems like insomnia (trouble falling or staying asleep) or sleep apnea (when breathing stops and starts during sleep). Instead, parasomnias involve actions or experiences that are not typical for someone who is sleeping peacefully.

What Are Parasomnias?

Parasomnias are a group of sleep disorders where your brain gets "stuck" between being fully asleep and fully awake. This can lead to strange actions or feelings. Imagine your brain is like a computer program running in the background while you're trying to shut it down for the night. Sometimes, a part of the program might still be active, causing these unusual events.

These sleep behaviors can happen during different stages of sleep. Scientists divide sleep into stages, mainly NREM sleep (Non-Rapid Eye Movement) and REM sleep (Rapid Eye Movement). Parasomnias can be linked to either of these stages or happen during the transition into or out of sleep.

Types of Parasomnias

Parasomnias can be grouped based on when they happen during your sleep cycle. Understanding these groups helps doctors figure out the best way to help someone who experiences them.

NREM Sleep Parasomnias

These types of parasomnias happen during the deeper stages of NREM sleep. This is when your body is usually very relaxed, but your brain can still trigger actions. People often don't remember these events when they wake up.

• Sleepwalking (Sleepwalking): This is when a person gets out of bed and walks around while still asleep. They might do simple things like sitting up or more complex actions like getting dressed or even leaving the house. Sleepwalkers usually have a blank stare and don't respond to others. It's important to keep their environment safe to prevent injuries.
• Night Terrors (Pavor nocturnus): These are different from nightmares. A person experiencing a night terror might suddenly sit up in bed, scream, thrash around, or look terrified. Their heart might race, and they might sweat a lot. They are usually very hard to wake up and won't remember the event in the morning. Night terrors are more common in young children.

REM Sleep Parasomnias

These parasomnias happen during REM sleep, which is the stage where most dreaming occurs. During REM sleep, your muscles are usually paralyzed so you don't act out your dreams. When this paralysis doesn't work correctly, or other issues arise, REM parasomnias can happen.

• Nightmares (Nightmares): These are vivid, frightening dreams that cause you to wake up feeling scared or anxious. Unlike night terrors, you usually remember the details of a nightmare. They are common, especially after stressful events or watching scary movies.
• Sleep Paralysis (sleep paralysis): This is a temporary inability to move or speak when you are falling asleep or waking up. It can feel very scary because your mind is awake, but your body can't move. Sometimes, people also experience hallucinations during sleep paralysis, like seeing or hearing things that aren't there. It usually lasts only a few seconds or minutes.

Other Parasomnias

Some parasomnias don't fit neatly into NREM or REM categories, or they involve other unusual behaviors.

• Sleep-Related Hallucinations: These are vivid, dream-like experiences that happen just as you're falling asleep or waking up. They can involve seeing, hearing, or feeling things that aren't real. They are different from hallucinations caused by other conditions because they are directly linked to sleep.
• Sleep-Related Eating Disorder: This is when a person eats or drinks while asleep, often without remembering it the next day. They might prepare food, eat unusual things, or consume a lot of calories, which can lead to health problems.

Causes of Parasomnias

The exact causes of parasomnias aren't always clear, but they often involve a mix of factors.

• Genetics: Sometimes, parasomnias can run in families, meaning you might be more likely to experience them if a parent or sibling does.
• Sleep Deprivation: Not getting enough sleep can make parasomnias more likely to happen or make them worse. When you're very tired, your brain might struggle to move smoothly through sleep stages.
• Stress and Anxiety: Emotional stress, anxiety, or trauma can trigger or worsen many types of parasomnias, especially nightmares and night terrors.
• Medications: Certain medicines can sometimes cause parasomnias as a side effect.
• Other Sleep Disorders: Conditions like sleep apnea or restless legs syndrome can disrupt sleep and make parasomnias more common.
• Fever or Illness: In children, fevers can sometimes trigger night terrors or sleepwalking episodes.

When to Seek Help

Most parasomnias are harmless and don't need special treatment, especially in children. For example, occasional nightmares are a normal part of growing up. However, it's a good idea to talk to a doctor or sleep specialist if:

• The parasomnias happen very often or are severe.
• They cause injury to the person or others.
• They disrupt sleep so much that the person is very tired during the day.
• They cause significant distress or embarrassment.
• They start suddenly in adulthood.

A doctor might suggest keeping a sleep diary, making changes to your sleep habits, or in some cases, recommend specific treatments or medications.

How to Improve Sleep

Good sleep habits, often called "sleep hygiene," can help reduce the chances of parasomnias and improve overall sleep quality.

• Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. This helps set your body's internal clock.
• Relaxing Bedtime Routine: Before bed, do calming activities like reading, taking a warm bath, or listening to quiet music. Avoid screens (phones, tablets, computers) for at least an hour before sleep.
• Comfortable Sleep Environment: Make sure your bedroom is dark, quiet, and cool.
• Avoid Caffeine and Heavy Meals: Don't have caffeine (like soda or energy drinks) or large meals close to bedtime.
• Regular Exercise: Being physically active during the day can help you sleep better at night, but avoid intense exercise too close to bedtime.

By understanding parasomnias and practicing good sleep habits, you can help ensure a more restful and peaceful night's sleep.

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