Skip to Content

Why do I see weird things when I wake up?

Have you ever experienced waking up from a deep sleep only to find yourself seeing strange and vivid images that aren’t there? If so, you may have encountered what are known as hypnopompic hallucinations. These hallucinations occur during the transition from sleep to wakefulness, when the mind is in a state that falls somewhere between dreaming and being fully awake. In this blog post, we will explore the phenomenon of hypnopompic hallucinations, their causes, symptoms, impact, and management strategies.

Causes of Hypnopompic Hallucinations

Hypnopompic hallucinations can arise due to a variety of factors. One possible cause is an incomplete dissociation of dreaming and waking states. When we sleep, our brains go through different stages, including rapid eye movement (REM) sleep, where most dreaming occurs. Sometimes, during the process of waking up, the brain fails to fully transition out of the dream state, leading to hallucinations.

Sleep disorders and disruptions can also contribute to the occurrence of hypnopompic hallucinations. Sleep deprivation, insomnia, and sleep-related breathing disorders can all increase the likelihood of experiencing these hallucinations. Additionally, certain medications and substances, such as antidepressants, stimulants, and hallucinogens, have been linked to the development of hypnopompic hallucinations.

Mental health conditions, including schizophrenia, bipolar disorder, and post-traumatic stress disorder, have been associated with hypnopompic hallucinations as well. These conditions can disrupt normal brain functioning and contribute to the occurrence of hallucinations. Furthermore, certain neurological conditions like narcolepsy, Parkinson’s disease, and epilepsy can also increase the likelihood of experiencing hypnopompic hallucinations.

Symptoms and Characteristics of Hypnopompic Hallucinations

Hypnopompic hallucinations can manifest in various ways, with visual hallucinations being the most common. Individuals may see vivid and sometimes bizarre images or objects that seem entirely real, even though they are not. Additionally, auditory hallucinations, such as hearing voices or sounds, can also occur during this state. Some people may even experience tactile hallucinations, where they feel sensations on their body that are not actually happening.

One distinct feature of hypnopompic hallucinations is the sensation of a presence or an “intruder.” This can manifest as the feeling of someone being in the room or near the bed, even though there is no one there. These hallucinations are often transient in nature, meaning they only last for a short period upon waking. They can be involuntary and may leave a lasting impression due to their vivid and intense nature.

Impact and Significance of Hypnopompic Hallucinations

Hypnopompic hallucinations can have a significant impact on individuals who experience them. The vivid and often frightening nature of these hallucinations can cause emotional and psychological distress, leading to anxiety and fear. Additionally, the disruptions in sleep caused by the hallucinations can result in poor sleep quality and daytime fatigue, impairing an individual’s overall functioning and quality of life.

Diagnosis and Management of Hypnopompic Hallucinations

If you are experiencing hypnopompic hallucinations, it is essential to seek a medical evaluation. A healthcare professional can help diagnose the underlying cause of the hallucinations and differentiate them from other sleep disorders or medical conditions. Assessing any potential sleep disorders, such as sleep apnea or insomnia, is crucial in managing and treating hypnopompic hallucinations.

Depending on the underlying cause, management strategies for hypnopompic hallucinations can vary. Medications may be prescribed to alleviate the hallucinations or address any underlying sleep disorders or mental health conditions. Additionally, adopting good sleep hygiene practices and lifestyle modifications, such as maintaining a regular sleep schedule and creating a sleep-friendly environment, can help reduce the frequency and intensity of hallucinations.

Psychological interventions, such as counseling or therapy, may also be beneficial in managing the emotional distress associated with hypnopompic hallucinations. Learning coping mechanisms for stress and anxiety can help individuals feel more in control and reduce the impact of hallucinations on their daily lives.

Prevention and Self-care Strategies for Hypnopompic Hallucinations

While it may not be possible to completely prevent hypnopompic hallucinations, there are several self-care strategies that can help minimize their occurrence. Establishing a regular sleep schedule and prioritizing sufficient sleep can help regulate the sleep-wake cycle and reduce the likelihood of hallucinations. Creating a sleep-friendly environment, such as keeping the bedroom dark, quiet, and cool, can also contribute to better sleep quality.

Managing stress and anxiety levels through relaxation techniques, exercise, and engaging in activities that promote well-being can help reduce the frequency of hypnopompic hallucinations. It is also important to limit alcohol and substance use, as these can disrupt sleep patterns and increase the likelihood of experiencing hallucinations.

If you find that hypnopompic hallucinations are significantly impacting your daily life, it is crucial to seek professional help. A healthcare provider, sleep specialist, or mental health professional can provide guidance, support, and appropriate treatment options tailored to your individual needs.


Hypnopompic hallucinations are a relatively common phenomenon that occurs during the transition from sleep to wakefulness. They can be caused by various factors, including incomplete dissociation of dreaming and waking states, sleep disorders, medications, mental health conditions, and neurological conditions. These hallucinations can be distressing and impact an individual’s emotional well-being, sleep quality, and daytime functioning.

Seeking a proper diagnosis and management of hypnopompic hallucinations is essential for improving overall well-being and quality of life. With the help of healthcare professionals, individuals can explore treatment options, including medications, therapies, and self-care strategies, to minimize the occurrence and impact of these hallucinations. By understanding the causes and implementing appropriate strategies, individuals can regain control over their sleep and reduce the disruptions caused by hypnopompic hallucinations.


  1. Hypnagogic Hallucinations
  2. Hypnogogic Hallucinations: Causes, Symptoms & Treatment
  3. Hypnopompic Hallucinations
  4. Hypnagogic Hallucinations: Why You Might Have Them
  5. Hypnagogic Hallucinations