Imagine waking up in the middle of the night, being fully conscious, then realizing you can't move a muscle.

想像你在半夜起來，意識清楚，但突然發現全身無法動彈

Your chest tightens and it gets hard to breathe.

胸口疼痛，呼吸變得困難。

You start hallucinating and a dark figure begins moving towards you.

開始產生幻覺，看見一個黑影靠近你。

You try to scream for help, but you can't.

你想要大聲求救，但卻無法。

Are you dying?

你快要死了？

Are you dreaming?

還是你在作夢？

Then, all of a sudden, you can move again.

然後，你突然又可以動了。

That terrifying apparition is gone and you can breathe normally.

那恐怖的黑影消失了，呼吸也恢復正常。

Believe it or not, experiences like this are fairly common.

你相信嗎？ 這樣的經驗其實相當常見。

This is a medical condition called sleep paralysis and about 8% of the population has experienced some variation of it in their lives.

這是一種被稱為睡眠癱瘓的醫學症狀，大約有 8 % 的人經歷這種症狀，而在生活中有了一些變化。

While this can be absolutely terrifying, scientists say it isn't dangerous. Phew.

雖然這真的很可怕，科學家卻說這一點也不危險。呼。

People used to think that this paralysis was caused by supernatural beings like demons holding people down while they sleep.

人們都以為這樣的癱瘓是超自然生物所造成的，像是惡魔在人們睡覺時壓住他們。

Since hallucinations are fairly common with this condition, it's understandable that that people would think the thing they saw was what was stopping them from moving,

因為幻覺常常出現在這情況下，這也能理解他們看見讓自己不能動的東西時，會往這方面想

but there's actually a very scientific, not-so-supernatural explanation for why some people wake up and can't move.

為何有些人清醒下卻動彈不得？這其中有非常科學，並非怪力亂神的解釋。

When we sleep, we experience cycles of REM sleep and non-REM sleep.

當我們睡覺時，我們會經歷快速動眼期及非快速動眼期睡眠。

Rapid eye movement sleep is when your eyes move quickly from one side to the other.

快速動眼期是指眼睛從一邊快速移動到另一邊，

This is the time of night when parts of your brain like the thalamus and the amygdala are most active.

晚上這段時間一部分的大腦就像視丘一樣，杏仁核也是最活躍的時候。

Usually, people wake up when their brains are in the non-REM phase, but sometimes you wake up when you're still in REM sleep.

通常人們會在非快速動眼期時醒來，但有時你也會在還處於快速動眼期時醒來。

This is what prompts sleep paralysis.

這也是為什麼造成睡眠癱瘓的原因，在快速動眼期，神經傳導素像γ-胺基丁酸以及甘胺酸

During REM sleep, neurotransmitters like GABA and glycine basically turn off your muscles to make sure you don't act out your dreams.

基本上會停止肌肉活動，確認你沒有在做夢裡做的動作。

So if you wake up before a REM cycle is over, your muscles are still sleeping, so you can't move, even if you're fully awake.

所以如果你在快速動眼期結束前醒來，你的肌肉仍在睡眠，就算你真的醒來，你也不能動。

Your chest muscles are turned off too, with the exception of your diaphragm.

除了你的橫膈膜外，胸口的肌肉也一樣會停止活動。

That's why people experience shortness of breath or feel pressure on their chest.

這也是為何人會感覺呼吸困難或胸口有壓迫感。

When your brain is in REM mode, your dreams are the most vivid.

當大腦還在快速動眼期時，你的夢會是最逼真的。

In sleep paralysis, your mind is still partially dreaming, leading to hallucinations that can feel super real.

在睡眠癱瘓中，你的腦袋一部分還在作夢，才讓那些幻覺那麼真實。

People experience visual, sensory, and auditory hallucinations, but they disappear once the paralysis is over - usually after a couple of minutes.

人們會經歷視覺、感覺及聽覺的上幻覺，但這些通常在睡眠癱瘓後幾分鐘後就會消失 。

Sleep paralysis is thought to be caused by sleep deprivation, certain medications, sleep disorders like sleep apnea and narcolepsy, stress, and altered sleep patterns, like working night shifts.

睡眠癱瘓被認為是由以下原因導致：睡眠不足、服用特定的藥物、睡眠障礙如睡眠呼吸中止症及嗜睡症、壓力，以及睡眠模式改變如上夜班。

If you're between the ages of 10 and 25, you're more likely to experience it.

如果你在 10 歲到 25 歲之間，你更可能會經歷到此症狀。

And people with mental disorders like PTSD, anxiety, and depression are also at higher risk of having the condition.

如果有精神疾病的人，像是創傷後壓力症候群、焦慮症，以及憂鬱症，都是睡眠癱瘓的高風險群。

But, while all this might sound really scary, researchers recently found that 20% of people who experience sleep paralysis on a regular basis actually find it pleasant!

雖然這些聽起來很嚇人，但研究人員最近發現，經常經歷睡眠癱瘓的人中，其中有 20 % 的人覺得這還不賴。

Since it's not dangerous, they relax and just let it happen.

就因為這一點都不危險，所以他們很放鬆，就放任它繼續下去。

Scientists are also investigating whether there's a genetic link to this condition.

科學家也在調查睡眠癱瘓與遺傳基因有無關聯，

Twin studies have pointed towards yes, but there's still more research to be done.

有兩份報告顯示有關聯，但需要更多研究來佐證。

Unfortunately, there's no cure for this, but doctors suggest regulating your sleep schedule and avoiding drugs and alcohol before bed.

不幸的是，現在沒有治療方法。但醫生建議睡眠時間要調整，睡前也別喝酒或吃藥。

Sleeping on your back also contributes to the problem, so maybe try a different position.

睡覺平躺也會發生促成此症狀的發生，所以換一個姿勢吧。

In serious cases, an antidepressant may be prescribed, but this condition isn't permanent or dangerous.

嚴重的話，抗憂鬱藥可能有點用，但睡眠癱瘓不是永遠存在，且也不危險。

Curious to know why it's sometimes so difficult to fall asleep?

想知道為什麼有時很難睡著嗎？

Check out this video!

來看看這支影片！

well aside from worrying about that one thing you did in middle school several years ago.

除了擔心好幾年前在國中做的某件事情，

It might have something to do with what you're eating.

這可能和你現在的飲食有關係，

Drinks and food with caffeine can cause sleep disturbances.

含有咖啡因的飲料和食物會造成睡眠障礙，

Especially when you have them close to bed time!

尤其是越接近睡覺時間時吃！

as always, my name is Blocko, this has been Life Noggin, Don't forget to keep on thinking!

再說一次，我的名字是 Blocko ，這裡是 Life Noggin，別忘了繼續思考！