Ever jolted awake just as you were drifting off to sleep? That's a hypnic jerk. Unravel the mystery behind these involuntary twitches and explore the sensations they trigger, as we delve into the fascinating world of sleep phenomena.
Hypnic jerks (also called sleep starts) are sudden, involuntary muscle contractions you may experience as you are falling asleep
They are a type of myoclonus
- Hypnic is short for hypnagogic, a word that describes the transition between wakefulness to sleep, which is when these jerks occur
Vigorous Exercise at Night
Regular exercise improves sleep quality.
- However, it is important to recognize that exercise is an energizing activity that makes you feel more alert, rather than tired.
- For that reason, exercising too vigorously late in the evening may lead to hypnic jerks.
Are Hypnic Jerks Dangerous?
Hypnic jerks can be unsettling, but they’re not dangerous. In fact, they’re considered a normal part of falling asleep.
Reduce Your Stress
Reducing stress could lead to a reduction in hypnic jerks.
What Causes Hypnic Jerks?
Hypnic jerks and other types of myoclonus start in the same part of your brain that controls your startle response.
- When you fall asleep, a misfire sometimes occurs between nerves in the reticular brainstem, creating a reaction that leads to a hypnic jerk.
Exercise Daily
Aim to exercise daily to enjoy more restful sleep.
Excessive Caffeine or Nicotine Consumption
Stimulants like caffeine and nicotine wake up your brain
Adopt Better Sleep Habits
Set your bedroom temperature to the low- to mid-60 degrees Fahrenheit
- Make your bedroom as dark and quiet as possible, using blackout curtains or a white noise machine if needed
- Stop using electronics at least one hour before bed
- Follow a nightly bedtime routine
Minimize Your Caffeine Consumption
Avoid consuming more than 400 milligrams of caffeine per day.
Avoid Nicotine and Alcohol
Nicotine is a stimulant that can impair your brain’s ability to wind down at night
Stress and Anxiety
When you’re stressed or anxious, your cortisol levels remain elevated during sleep, which makes your sleep less restful.
- Anxious thoughts can also keep you up at night, making it hard for you to relax into sleep and disrupting the transition between wakefulness and sleep.
When To See a Doctor About Hypnic Jerks
Hypnic jerks are different from other movements that can occur while you are awake or sleeping.
- They occur during the transition from wakefulness into sleep, happen quickly, and are generally considered harmless. Symptoms similar to hypnic jacks could require medical attention, however.
How To Prevent Hypnic Jerks
Hypnic jerks are a normal, albeit unpredictable, part of the experience of falling asleep.
