I've had both lucid dreams (which was enjoyable) and sleep paralysis before. The paralysis was not a fun experience at all, and sounds a lot like what you describe.
I've only had the sleep paralysis a couple times thankfully, and anecdotally the last time I had woken up in the middle of the night beforehand, remembered something I needed to do on my computer, took care of it in a dark room real quick, then went back to sleep. I suspect the sudden bright light and a bit of stress probably contributed to it happening.
I we have our own folklore about it too. I believe a good percentage of alien abduction experiences are in fact attributable to sleep paralysis phenomena. Alien abductions are as real to us as night hags we're to our predecessors.
It's apparently common enough that there's folklore around it: https://en.wikipedia.org/wiki/Night_hag
I've only had the sleep paralysis a couple times thankfully, and anecdotally the last time I had woken up in the middle of the night beforehand, remembered something I needed to do on my computer, took care of it in a dark room real quick, then went back to sleep. I suspect the sudden bright light and a bit of stress probably contributed to it happening.