Some people listen to voices or noise. Others can see lights and figures. Or they can even feel that they are floating or move. It usually happens just when that person is about to fall in the arms of Morpheus, in that transition period … between vigil and sleep. And although they last little they can feel more vivid than dreams. This type of experience is what is known as Hypnagogical hallucinations And, as explained by Dr. María Ángeles Idiazábal, neurophysiologist clinical and director of the Yish neurocognitive institute; They are generally not dangerous, although they can be disconcerting if that person is not accustomed to them.
According to neurophysiologist, they are linked to the activity of the brain that occurs while the person is falling asleep: “At that time, at the brain level there are conscious and unconscious elements and that can lead to perceptions that are confused with reality,” he clarifies. As for the causes, he explains that they can occur for several causes. One is the sleep deprivationbecause when this phenomenon does not sleep enough it can occur more frequently.
Also the stress and the anxiety They can increase the frequency of their appearance. Likewise irregular sleep patternsthat is, changes in sleep schedules or people working in night shifts can increase the probability of having these hallucinations.
Another factor that influences, according to Dr. Idiazábal is the consumption of substances such as the alcohol, Drugs or some medications, that can cause or even intensify them.
In sleep disorders, such as narcolepsy, both hypnagogical and hypnopompic hallucinations are more frequent and more intense.
On the latter, hypnopompic hallucinations, the expert clarifies that although both can have similar sensory characteristics, hypnopompic are usually more influenced by what we dream and can be like an extension of those dreams. “From the neurobiological point of view, these hallucinations can be related to an incomplete awakening of the brain, where some areas are still in sleep mode while others are already active,” different.
More frequent in adolescence
Although they may be present in anyone, Dr. Idiazábal reveals that the frequency is different according to age. “In children and adolescents they are more frequent and tend to reduce as adulthood is reached although when there are irregular sleep patterns or certain sleep disorders, we can also observe them in adults,” he argues.
Some studies indicate that they are more frequent in women, although the difference is not very significant, according to the expert. It also increases the probability of experiencing hallucinations stress situations, intense fatigue or changes in sleep routines.
Likewise, in certain medical conditions they occur more frequently, as in people suffering from narcolepsia, REM sleep disorders, insomnia or anxiety.
What happens if they are frequent
When hypnagogical hallucinations are occasional Dr. Idiazábal points out that it does not have to be a reason for concern. However, if they become frequent and affect sleep quality or are accompanied by other symptoms such as diurnal sleepiness It is advisable, according to the director of the Yish neurocognitive instituteconsult with a professional since, although they can appear in healthy people, they can also make suspect the existence of a sleep disorder as narcolepsy either Chronic insomnia.
It is also possible that it is due to side effects of medicines or substances, so if the hallucinations begin after starting a pharmacological treatment should be consulted with a doctor
Can they be prevented?
As the expert indicates, it is possible to reduce the frequency of hypnagogical hallucinations adopting healthy sleep habitssuch as maintaining a regular sleep schedule, avoiding bright screens and lights before sleeping, reducing stress with relaxation techniques, such as meditation and avoiding caffeine, alcohol and other stimulants at night.
To improve sleep quality and ensure a good rest, Dr. Idiazábal insists on the importance of maintaining a regular sleep routine, that is, going to bed and get up at the same time every day, since in doing so, our circadian rhythm helps regulate, which improves the quality of our dream.
It is also important to expose itself to natural light during the day and avoid screens at least one hour before sleeping, since they interfere with melatonin production delaying sleep.
Creating a conducive to sleep is essential, as well as limiting the consumption of stimulants such as coffee, alcohol or tobacco.
Exercising regularly is also beneficial, since it helps reduce stress and improves sleep quality, but it is better to avoid it at least three hours before bedtime.
In addition, it is recommended to have something light and do it at least two hours before going to bed.
In sum, establishing relaxing routines before sleeping, such as reading a book or meditating, can help prepare both the body and mind to get a good rest.
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