Do you have hypnopompic hallucinations? 5 tips to prevent them
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Have you ever had a dreamlike vision when you're waking up? That's a hypnopompic hallucination. Learn about the causes and symptoms and how to manage them.
Waking up from a deep sleep can be jarring in and of itself, but there may be mornings when it’s more intense than usual. Have you ever opened your eyes to see what you thought was a shadowy figure nearby? Or maybe you’ve felt the feeling of a hand on your back or a sensation of falling, even though you’re safe in bed?
These eerie, dream-like moments are called hypnopompic hallucinations, and they happen during your first few moments of being awake. They may only last for a few seconds, but they’re often vivid enough to make you question what's real. But as strange and isolating as they might feel, hypnopompic hallucinations are more common than you think.
What are hypnopompic hallucinations?
Hypnopompic hallucinations happen during that fuzzy time when you’re just beginning to wake up, whether in the morning or in the middle of the night. They make you seem to see, hear, or feel things that aren’t actually there — like a person in your room, or sounds like whispering or music. Some people also report feeling like something is touching them or sensing a presence nearby, which can be deeply unsettling.
First thing’s first: Hallucinations are common, and they’re not a sign that something is wrong with you. Your brain is simply in a limbo state between sleeping and waking, and it’s carrying over some of the sensations from your dreams.
If you’ve never had a hypnopompic hallucination, but you have felt something similar—like the sensation of falling or hearing someone whisper something to you—just before you fall asleep, you’ve experienced something called a hypnagogic hallucination. Both are generally harmless and only last for a few moments.
Common symptoms of hypnopompic hallucinations
Hypnopompic hallucinations can be different for everyone, but they can feel incredibly visceral in the moment. Because they feel so real, it can make the strange feelings they bring hard to shake.
Visual hallucinations: You might wake up and see something unusual, like a figure standing by your bed, an animal that isn’t really there, or strange shapes or lights.
Auditory hallucinations: You might hear someone calling your name, faint whispering, music playing, or loud noises.
Tactile sensations: Maybe you feel like someone is touching you, pulling at your sheets, or sitting on your bed — even though you know you’re alone.
A sense of presence: You might sense that someone or something is in the room with you, even when you can’t see or hear anything.
5 causes of hypnopompic hallucinations
Hypnopompic hallucinations can happen to anyone at any time, but they’re usually linked to a few common factors like how much sleep you're getting, the state of your mental health, or even your prescriptions.
1. Sleep deprivation: Not getting enough sleep is one of the biggest triggers for hypnopompic hallucinations. When you’re sleep-deprived, your brain has a harder time moving between sleep cycles, so it can stay stuck in a dreamlike state even after you start to open your eyes.
2. Stress and anxiety: High levels of stress cause your mind to stay more active even when you’re asleep, which can lead to fragmented sleep patterns and more intense dreams. When you wake up, your brain might still be processing those stressful feelings, leading to hypnopompic hallucinations.
3. Irregular sleep schedule: The inconsistency from working night shifts, traveling across time zones, or having an erratic sleep schedule can confuse your internal clock, making it harder for your brain to recognize when it’s time to fully wake.
4. Sleep disorders: Having certain sleep disorders—like narcolepsy—can mean you have trouble regulating sleep cycles, and this can blur the lines between sleep and wakefulness. With narcolepsy, your brain may jump directly into dream states even when you’re waking up, which can lead to vivid hallucinations. Other sleep disorders that disrupt normal sleep patterns, like sleep apnea or insomnia, can also increase your chances of experiencing hallucinations.
5. Medication side effects: Certain antidepressants, sleep aids, or medications used to treat anxiety can sometimes interfere with your sleep cycles. They may cause vivid dreams or alter your brain’s ability to transition smoothly between sleep and wakefulness, which can make hypnopompic hallucinations more likely.
How to prevent hypnopompic hallucinations: 5 tips to wake up peacefully
Hypnopompic hallucinations can be stressful and scary. The good news is that there are ways to reduce the chances of them happening. And some of these ways are as simple as hitting your pillow at the same time each night.
1. Stick to a regular sleep schedule
Go to bed and wake up at the same time every day to help regulate your body’s circadian rhythm, or internal clock. When your body knows when to expect sleep, your brain can transition between sleep stages more smoothly, which makes it easier to wake up without experiencing hallucinations. Stick to this schedule—even on weekends—to help your body get into a healthy rhythm. Here are eight tips for getting your sleep schedule back on track.
2. Get enough sleep every night
Make sure you’re getting enough rest each night. Aim for between 7–9 hours to feel fully rested. This also gives your brain the opportunity to cycle through the different stages of sleep properly, which can mean you’re less likely to experience hallucinations when you wake.
💙 Block out unwanted noise (and thoughts) in your bedroom with this White Noise Ocean Surf soundscape to help you ease into sleep and stay asleep.
3. Manage stress and anxiety
To help reduce stress and anxiety, add calming activities to your bedtime routine (here are 12 ideas). Try deep breathing, meditation, journaling, a warm bath, or gentle yoga to help you relax before bed. These can make it easier for your brain to settle into sleep and wake up calmly — without vivid dreams and hallucinations.
💙 Try this gentle gratitude meditation, Unwind with Gratitude, when it’s time to relax in the evening.
4. Create a peaceful sleep environment
Make your bedroom a calm and relaxing space, as this can help improve the quality of your sleep and help reduce the chance of experiencing hallucinations.
Keep the room dark by using blackout curtains, and use earplugs or a white noise machine if you need to drown out distractions. Make the room more comfortable by keeping it at a cool temperature. Experts recommend around 60–67°F (15–19°C) for optimal sleep. Invest in a comfortable mattress and pillows, as these can help you sleep deeply and wake up more peacefully.
5. Limit screen time before bed
To give your brain a chance to wind down properly, avoid screens for 30–60 minutes before bed. Blue light from screens can trick your brain into thinking it’s still daytime, which can disrupt your sleep cycles and make hypnopompic hallucinations more likely.
You might also want to try calming activities like reading a book (preferably a physical one instead of using an e-reader or an app on your phone), listening to soothing music, or practicing relaxation exercises to give your mind the signal that it’s time to rest, and make it easier to wake up without hallucinations.
💙 Add Mel Mah’s Screen Off, Sleep On to your nightly routine for the encouragement to replace phone time with quality sleep time instead.
When to seek professional help for hypnopompic hallucinations
For most people, hypnopompic hallucinations are rare, short-lived, and generally harmless. They might feel strange or unsettling in the moment, but they usually pass quickly as you continue to wake up.
While hypnopompic hallucinations aren’t usually a cause for alarm, it’s important to make sure there’s nothing more serious going on with your sleep or overall health.
This means it's important to talk to a doctor or sleep specialist in certain situations. They can help you understand what’s causing the hallucinations, run tests if needed, and suggest treatments or lifestyle changes that can improve your sleep or help you manage the hallucinations better. Consider seeking professional help if the following occur:
Hallucinations happen frequently
Hallucinations are causing significant distress
You experience sleep paralysis along with the hallucinations
You have other symptoms of a sleep disorder
You’re taking medications that might be contributing to the issue
Hypnopompic hallucinations FAQs
Can hypnopompic hallucinations be dangerous?
While they can be alarming or unsettling, hypnopompic hallucinations are generally not dangerous and don’t cause any physical harm. These hallucinations occur as your brain is waking up — basically, they’re just temporary “leftovers” from the dream state. But, it’s understandable that they might leave you feeling anxious or shaken, especially if they’re vivid or intense.
If you’re upset by these episodes, or if they’re happening regularly and affecting your quality of life, talk to your doctor for guidance on how to manage them. They may be a sign of an underlying sleep disorder or another issue with your sleep cycle.
How are hypnopompic hallucinations different from sleep paralysis?
Hypnopompic hallucinations and sleep paralysis can sometimes happen together, but they’re two different experiences.
Hypnopompic hallucinations involve seeing, hearing, or feeling things that aren’t really there as you wake up. You might feel like you’re still in a dream even though your eyes are open, and these experiences usually fade quickly as you become fully awake.
Sleep paralysis happens when you wake up but find yourself unable to move or speak. During REM sleep, your brain naturally “paralyzes” your muscles to keep you from acting out your dreams. But in sleep paralysis, this muscle paralysis continues even after you’re awake, which can leave you aware but temporarily unable to move. This can be scary, especially if it happens alongside hallucinations. Sleep paralysis typically lasts only a few seconds or minutes before you regain full control of your body.
Both conditions can happen during the same waking period, but they affect different parts of the brain’s transition between sleep and wakefulness. If you often experience both, talk to a sleep specialist as this combination can be more common in people with certain sleep disorders like narcolepsy.
Are there medications that treat hypnopompic hallucinations?
In most cases, hypnopompic hallucinations don’t require medication, especially if they don’t happen often and aren’t especially distressing. If they’re frequent, intense, or connected to an underlying sleep disorder, a doctor may recommend treatments that may include medication.
Someone with narcolepsy might be prescribed medications that help regulate sleep-wake cycles or reduce the frequency of their episodes.
For hallucinations caused by stress or anxiety, antidepressants or sleep aids may sometimes be used to help improve sleep quality and address these issues. Medication is typically considered only if lifestyle changes and other non-drug treatments haven’t worked.
If you’re concerned about how often you’re experiencing hypnopompic hallucinations, ask your doctor if medication might be right for you.
Can lifestyle changes reduce the frequency of these hallucinations?
Lifestyle changes can help reduce the frequency of hypnopompic hallucinations, but if these changes don’t seem to help, talk to a healthcare provider for more tailored advice.
Stick to a regular sleep schedule to help regulate your brain’s sleep cycles.
Try to get enough sleep each night — most adults need between seven and nine hours.
Create a relaxing bedtime routine that helps you wind down, with techniques like meditation, deep breathing, or light stretching. These nine tips can help you get started.
Manage stress and anxiety to help calm racing thoughts and increase your chances of getting restful sleep.
Limit screen time before bed.
Make your bedroom dark, quiet, and cool to help reduce sleep disturbances that may lead to hallucinations.
How are hypnopompic hallucinations related to narcolepsy?
Hypnopompic hallucinations are more common in people with narcolepsy, a sleep disorder that affects the brain’s ability to regulate sleep-wake cycles. That’s because people with narcolepsy often experience disruptions between the different stages of sleep, which can blur the boundaries between sleep and wakefulness. The brain sometimes skips the usual stages of sleep and goes straight into REM sleep, the stage where dreaming happens, so it can make hypnopompic hallucinations or other symptoms like sleep paralysis and excessive daytime sleepiness more likely.
Consult with a sleep specialist if you suspect your hallucinations might be linked to narcolepsy, or if you’re experiencing other symptoms like sudden daytime sleep attacks. There are treatments that can help manage the symptoms and improve your quality of life.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
