Feeling totally wiped out, you finally crawl into bed, ready to dive into a deep sleep. Just as you start to drift off, your body suddenly feels like it’s falling, and you jerk awake to stop that fall. You wake up right away, confused about what just happened.
No matter how many times this occurs, it always catches you off guard, and it never gets any easier. That falling feeling can be pretty scary, leading to a quick, unexpected jump.
If you’ve experienced this at least once, you’re definitely not alone. In fact, around 70% of people go through this strange experience, which is called hypnic jerks (or sleep starts). The exact reason for these sudden jolts is still a mystery.
The science behind hypnic jerks
There isn’t a clear answer for why hypnic jerks happen, but there are two main ideas that try to explain it. One idea is that these jerks occur when your nervous system naturally slows down as you start to fall asleep. This slowing down affects your muscle tone because your breathing and heart rate decrease, and your body temperature drops. During this change, the theory suggests that the twitches are a reaction to this process.
The second idea is that hypnic jerks happen when your muscles relax quickly, and your brain thinks you are actually falling. To protect you, your brain sends a signal to your muscles to tighten up.
Researchers believe that things like caffeine, tobacco, not getting enough sleep, and certain medications like Adderall and Ritalin can influence this body response.
Is it normal to have hypnic jerks every night?
These sudden movements, called hypnic jerks, happen without you being able to control them. Some people might feel a jolt or a sensation of falling when they occur. But don’t worry, it’s completely normal to have these jerks while you’re falling asleep. Dr. Rustgi explains that it’s just a signal for your body to start going into sleep mode, and it’s not a disorder; it’s actually a natural thing.
Even though hypnic jerks aren’t harmful, they can interrupt your sleep when they happen right as you’re dozing off. So, you might want to find a way to reduce or stop them. The good news is that there are some methods to help with this!
How to stop hypnic jerks when falling asleep?
There is no need for treatment, as it’s not a disorder. Instead, a few changes in your daily lifestyle may help you prevent hypnic jerks while sleeping. Dr Rustgi suggests some ways.
Here they are:
1. Avoid consuming caffeine, especially during the evening and afternoon
2. Try not to work out in the afternoon. Instead, take some time to chill out and unwind before bedtime, and make sure to do breathing exercises often.
3. You can do breathing exercises before going to bed
4. Try to improve your sleep routine by going to bed at a regular time and avoiding screens for at least an hour before you sleep.
5. Try to reduce your stress
