Have you ever experienced the unsettling sensation of feeling like someone is touching you while you’re sleeping? It can be a disturbing and perplexing experience that leaves you questioning the safety and sanity of your sleeping environment. In this article, we will explore the phenomenon of feeling touched during sleep and delve into the potential causes behind this unsettling sensation. Whether you have personally experienced it or are simply curious about this strange phenomenon, read on to discover more!
Common Experiences and Sensations
So, can a person touch you in your sleep? If you’re experiencing these sensations, you may think so. But in many cases, it could just be your brain playing tricks on you. Some of the common experiences and sensations people report while sleeping include:
A Warm Feeling
While it’s common to feel warm when you have a blanket covering you, some people may feel a heated sensation when their partner touches them in their sleep.
This is especially true if you’re sleeping while holding hands or spooning. You can feel the warmth from your partner’s body and interpret it as their touch.
A Tugging Sensation
Some people feel like someone is touching them while they’re sleeping if they experience a tugging sensation. This could be caused by the blankets moving across your body or even the pressure of your partner’s body on yours.
Breathing on Your Skin
This sensation is commonly associated with angel kisses or ghosts, but it can also occur when you’re sleeping next to someone.
Sometimes, the sensation is caused by the breeze from a fan or an open window. If your window is closed and the only source of air is from the fan, you’ll feel the wind more strongly.
The same thing happens when your partner breathes on your skin. This can make you feel like someone is touching you even though they’re not.
Caresses Along Your Body
When you start to fall asleep, the pressure of a pillow against your arm might make you feel like someone is touching you. This can make it difficult to figure out what woke you up since no one touched you.
A Falling Sensation
It’s not uncommon to feel like someone has touched us while we’re in an in-between state of consciousness and sleep. There are even theories that suggest this may be why people believe in ghosts and guardian angels.
Itching Sensations
While these don’t always feel as though someone has physically touched parts of your body, they can still cause you to wake up from a deep sleep. Sometimes rolling over relieves the itch, which could add to the feeling that something touched or grabbed on to you.
Sleep Disorders and Parasomnias
There are a few sleep disorders that may cause abnormal sensations – including a feeling like someone is touching you while sleeping. Here are a few:
Sleep paralysis
Sleep paralysis occurs in some people as they are falling asleep or waking up. When you are in sleep paralysis, you cannot move or speak, but you are fully aware of what’s happening around you. It’s unclear what might cause sleep paralysis, but some research suggests it can occur in people with mental health disorders.
While you’re paralyzed, some people experience hallucinations. Some people may feel like there is someone else in the room with them, while others may feel as if someone is touching them. These sensations are completely normal. However, if they start to happen more frequently or negatively impact your sleep, it’s time to see a doctor.
Nightmares
You might not think of nightmares as causing you to feel like someone is touching you while sleeping, but it can. Nightmares can be so vivid that it feels like it’s happening to you in real life rather than just in a dream. This can make the nightmare feel like it’s happening in real time while you’re asleep. Nightmares can leave lasting negative effects if they are impacting your sleep regularly. They may also be due to other underlying issues, such as stress or anxiety.
Restless leg syndrome
If you often feel like someone is touching your legs while sleeping, restless leg syndrome may be to blame. Restless leg syndrome is a sensorimotor disorder that causes an uncomfortable urge to move your legs when you’re at rest or trying to fall asleep. The urges can range from pain to just an uncomfortable sensation. You might also feel like someone is touching your legs.
The feeling tends to go away when you move your legs or start moving around. At their worst, however, the constant need to move can prevent you from sleeping and impact your daily activities.
Exploring Sensory Hallucinations
One of the most common types of hallucinations is auditory. Many people hear music or voices that don’t exist. Smells are another common sense where people may imagine something that doesn’t exist.
Irritability, restlessness and drowsiness are some other symptoms of auditory hallucinations. They can be a serious disorder in themselves like schizophrenia or bipolar disorder.
When someone thinks about hallucinations, they usually visualize visual or auditory disturbances. They may not realize touch is a common type of hallucination or imagination. A scare or some other kind of jerk reaction is usually your body’s way of breaking out a hypnagogic hallucination.
We know the idea of something reaching and grabbing at you can be scary. But sensory hallucinations are very common and usually harmless.
Sensory hallucinations are different from physically feeling someone touching you. This is different from experiencing an actual sensation even though nothing is there to stimulate it.
When someone is experiencing someone else touching them during sleep, it’s usually benign. It’s often the result of another benign sensation waking you up.
Here are some examples of the types of tactile hallucinations someone may experience:
- Movement like your blankets moving when there’s no one there
- Something attacking your body like a bug or insect crawling on your skin
- Mimicking actual sensations like your body vibrating even when you’re lying still
For example, while waking up, a sound or smell may wake you up and make you think someone just touched you. You may feel like someone is holding your hand down while sleeping when it’s actually just part of the dream.
You may have experienced something like trying to punch a person in your dream and hitting the wall by your bed instead. This is evidence that a dream can result in physical movement during sleep.
The physical sensations that come from a touch hallucination are usually harmless and not enough to cause serious harm like falling off your bed just to get away from them.
Symptoms of Hypnagogic Hallucinations
Sensory hallucinations often occur during the twilight stage between wakefulness and sleep known as hypnagogia. These movements are usually accompanied by symptoms such as:
- Drowsiness
- Difficulty in distinguishing reality from imagination
- Physical movement that doesn’t match what is happening in the dream
- Muffled or distorted sounds during sleep
- Clumsiness, difficulty moving shortly after awakening
The Role of Anxiety and Stress
Experiencing the sensation that someone is touching your body when you are in bed can be a physical symptom of anxiety. Anxiety is an internal response to stress that can manifest in a wide range of manners. For one person, anxiety might cause rapid and shallow breathing and chest tightness. For another person, anxiety symptoms may mimic the effects of restless leg syndrome.
If you often find yourself feeling a phantom hand or skin brush against your body while you are dozing off, it could very well be tied to an underlying mental health issue. It should be noted that hallucinations are not always the result of anxiety. They can also be caused by alcohol or drug abuse, Parkinson’s illness, liver disease, stroke, dementia and severe depression.
What Triggers Hallucinations?
Identifying the factors that make you more prone to nighttime hallucinations is the first step in addressing this problem. If you suspect your condition is caused by anxiety, take some time to figure out what kinds of situations activate your symptoms. For instance, do you find yourself receiving phantom touches from a loved one when they are highly anxious or stressed out? Or do your hallucinations often occur when you have been dwelling on specific personal problems?
There is no clear-cut answer to what triggers visual and tactile hallucinations. Every individual who experiences these symptoms will have their own unique set of triggers that make their problem worse. If you are struggling to pinpoint what makes your condition more severe, don’t hesitate to seek advice from a trusted physician.
Dealing with Nighttime Hallucinations
So you are fully aware that there is no one hovering over you in your dark bedroom at night but the sensation still feels all too real. What can you do to stop yourself from feeling like someone is touching your body while sleeping? It might take some trial and error but there is certainly no shortage of strategies for preventing nighttime hallucinations from wreaking havoc on your life.
- Treat any underlying health problems that make you likely to experience nighttime hallucinations.
- Take steps to reduce stress and anxiety in your day-to-day life.
- Have a regular sleep schedule to reduce symptoms of sleep deprivation.
- Create a soothing bedtime routine to help make it easier for you to fall asleep.
- Pay attention to sensory input such as sounds and smells when getting ready for bed.
- Avoid caffeine and other stimulants before bedtime.
Understanding Sleep Paralysis
There are quite a few people who believe that sleep paralysis is a paranormal occurrence. But, this could not be further from the truth. Sleep researchers have found that sleep paralysis by itself is a completely normal neurologic function of the body. It is caused by the transition between REM sleep and wakefulness.
During rapid eye movement (REM) sleep, the body is paralyzed to prevent people from acting out dreams. This is why you cannot move when you’re in a vivid dream state. Normally, the body will come out of the paralysis after you wake up. But, people who experience sleep paralysis are essentially still in REM sleep at this time. So, their bodies have not yet been released from the state of paralysis.
The awareness part comes from the fact that they are conscious while in the process of waking up. So, they are paralyzed but awake and can even have their eyes open as they’re transitioning between REM sleep and full wakefulness. There are some common symptoms that accompany sleep paralysis which include:
- Hypnagogic hallucinations – This means you’re seeing, hearing or even feeling things that are not there when entering REM sleep.
- Feeling like you have pressure on your chest or difficulty breathing.
- Feeling like there is someone in the room with you and experiencing feelings of fear and dread.
- Feeling like someone or something is touching you while sleeping.
There are two main types of sleep paralysis: isolated episodes and habitual episodes. Isolated episodes can occur in healthy individuals for a number of reasons such as disrupted sleep patterns or disrupted sleeping schedule. It can also be caused by increased stress and anxiety.
On the other hand, habitual episodes tend to occur more frequently in people with anxiety or depression. Research has found that while 8% of the general population experiences sleep paralysis at least once in their lives, this percentage goes up to 28% for those with mental health disorders.
Furthermore, one study found that people who experience emotional stress and fatigue were more likely to experience sleep paralysis because these conditions disrupt their normal biological rhythms.
In general, despite what horror movies and other media might lead you to believe, there doesn’t appear to be anything seriously wrong with experiencing sleep paralysis every so often. Just remember that it is completely normal and can happen to anyone at least once in their lives. It is important to note that if someone experiences frequent episodes or if they are experiencing negative effects because of it then they should see a healthcare professional.
Physiological Factors: Neurological and Sleep-related
There are many different neurological disorders and conditions that can lead to abnormal sensations such as the feeling of being touched when asleep.
Neuropathy, a condition that arises from nerve damage, can cause tingling or pain in different parts of the body and is one potential cause. For example, carpal tunnel syndrome can stem from nerve compression and compression causes loss of sensation. Similarly, spinal cord problems or brain stem disorders can produce numbness in the upper extremities.
Such patterns of sensory issues, however, do not typically fit the sensation you get when feeling as though someone is touching you while you are asleep. That kind of feeling may be related to delusions or hallucinations.
When it comes to sleep-related physiological factors, there is a condition known as sleep paralysis. This phenomenon occurs when you become aware that you are awake but are unable to move or speak. Some people describe their experience with sleep paralysis as feeling as though they are restricted by an invisible force.
People who experience sleep paralysis may also hallucinate a threatening person or feeling someone grab, push or touch them in some way. These sensations and feelings happen because your brain wakes up before your muscles do, which keeps you from moving voluntarily.
Sleep paralysis isn’t indicative of an underlying disorder. It can occur in healthy individuals and does not stem from any major health concern. That said, it can be triggered by the following factors:
- Lack of sleep
- A disrupted sleep routine
- Narcolepsy
- Mental health disorders including anxiety and depression
- Other sleep-related disorders like sleep apnea
- Sleeping on your back
- Taking certain medications such as those to treat ADHD
The only time sleep paralysis warrants medical attention is if it significantly hinders your ability to function normally.
The Influence of Sleep Position and Environment
There are many studies and research that goes into human sleep, how our bodies positions themselves while sleeping and how our environment effects it. There are some sleep conditions and occurrences that cannot be explained by science so they are labeled as sleep phenomenon. Either way, here are some of the factors that you may want to consider in relation to feeling like someone touched you while sleeping:
The Exploding Head Syndrome
It is a rare condition but it exists but only because there was a lot of discussions regarding it. This is a rare condition where someone feels a sudden explosion-like noise in their head which can actually jolt them into the waking state. It doesn’t really involve any pain but the noise can be loud and very convincing. It can lead to someone feeling like they are being touched by something. But most experts believe that it is actually your brain playing tricks on you. As we go through various stages of sleep, our brain can sometimes skip a few steps here and there especially when we fall asleep quickly. It is often brought about by stress or even anxiety which is why experts also perceive it as the brain’s way of coping.
Nocturnal Pruritus
Nocturnal pruritus is an itchy skin condition that occurs during the night time. It’s like having an eczema only it appears at night time so it doesn’t affect your social life whatsoever. Some people with this type of skin condition may also complain of feeling like something is touching them during their sleep. While there is no exact cure for this condition, there have been some studies that suggest changes in diet and stress-relief exercises can improve the condition. Nocturnal pruritus affects people regardless of age but it’s more common among seniors.
Sleep Environment
It’s possible that your sleep environment can be influencing your body to make you feel like someone is touching you while sleeping. Or at least, the illusion of being touched can be made more convincing through certain factors in your environment. For instance, due to bad lighting in the room, you can easily mistake a shadow for an actual physical presence touching you. Sudden changes in temperature—whether its cooling or heating—can also make you feel something on your skin despite nothing being there.
Tips for Managing and Reducing Symptoms
There’s no specific treatment for sleep paralysis, but there are a few steps you can take to reduce your symptoms. As previously mentioned, a healthy sleep schedule and avoiding stress can reduce paralysis episodes. Here are five other methods to prevent episodes:
1. Sleep on your side
The supine position is the most common sleeping position among adults. It may also increase your risk for experiencing hypnagogic paralysis. However, a 2014 study on sleep paralysis in Nigeria and the United States found that sleeping on your side can decrease your risk for an episode.
2. Practice good sleep hygiene
Developing good sleep hygiene can improve your overall sleep quality. Additionally, it may reduce your risk of experiencing hypnagogic paralysis. Some simple habits include:
- Going to bed and waking up at the same time every day, this includes weekends
- Avoiding screens one hour before bed
- Cooling the room to about 65 degrees for the best sleep environment
- Avoiding large meals before bed
- Avoiding caffeine, alcohol and nicotine close to bedtime
- Make sure your bed and pillows are comfortable
3. Avoid naps
Narcolepsy often causes sudden sleep attacks, which can lead to experiencing hypnagogic paralysis. Schedule naps as needed in a safe and quiet place with good sleeping conditions.
4. Treat underlying conditions
Addressing any underlying conditions you may have can reduce the frequency of hypnagogic paralysis episodes. For example, a doctor may recommend continuous positive airway pressure (CPAP) therapy for certain cases of sleep apnea.
5. Get regular exercise
Routine physical activity can help you maintain healthy sleep cycles and promote long-lasting muscle relaxation. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
When to see a doctor
You should talk to a doctor if you experience frequent episodes of loss of muscle control when falling asleep or waking up. A healthcare provider will ask about your family health history and any medication you take in order to diagnose you with narcolepsy or another condition that may increase your risk.
In conclusion, the sensation of feeling like someone is touching you while sleeping can be attributed to various factors, ranging from sleep disorders to psychological and physiological conditions. While most cases are benign and not a cause for concern, it is essential to pay attention to any persistent or distressing symptoms and seek professional help if needed. Remember, understanding the underlying causes and finding ways to mitigate this sensation can significantly improve your quality of sleep and overall well-being.
