It is when you’re tired and exhausted, just lied down in bed ready for those deep sleeps, that it gets its twist. From nowhere, you might feel that you are falling, and instantly, your body jerks awake to stop this imagined descent. This sudden movement, which can feel abrupt and unsettling, is something many of us have probably experienced more often than we care to admit.
No matter how many times this happens, the sensation of falling never feels any less abrupt or any easier to handle. Sometimes it can be quite frightening and is usually concluded by an involuntary, startling jump. Many people experience this during sleep and end up being jolted awake. Actually, about 70% of people know this more broadly as hypnic jerks or sleep starts. Yet, for being such common complaints, the exact causes remain somewhat mysterious.
The Science behind Hypnic Jerks
Even as a precise reason for hypnic jerks is mostly unknown to date, research has come up with a couple of plausible theories. This first postulate states that jerks are connected with the body’s downscaling mechanism while one gets ready to sleep. The theory shows that when your respiration and pulse rate slow down, and body temperature lowers, the shift in muscle tone causes jerking as automatic response to downshift.
Another theory has to do with the paralysis of your muscles, related to sleep, which perhaps is often misinterpreted by your brain as actually falling. In this case, the brain orders the muscles to tense up quickly, almost reflexively to protect oneself.
Researchers suspect that this can be modified by exogenous factors, such as caffeine and tobacco use, sleep deprivation, or even medications like Adderall and Ritalin may have a similar influence.
Hypnic Jerks Every Night: Is It Normal?
The movements are sudden and beyond our control, hence involuntary. Some may feel startled, others might feel like they’re falling, but regardless of the sensation, they are considered to be fairly normal. “It’s akin to a signal that the body is entering sleep mode. It’s not a disorder but rather a natural occurrence,” explains Dr. Rustgi.
While these jerks are not dangerous, they can be quite disturbing, mainly when you reach that just-before-sleep phase. You must be wondering if anything is possible to minimize or avoid such hypnic jerks. Fortunately, there are certain lifestyle adjustments that may help you cope with them a little better.
How to Reduce Hypnic Jerks When You Fall Asleep
As already mentioned, hypnic jerks aren’t actually a disorder; therefore, they don’t require treatment. Instead, a few simple lifestyle changes may be able to reduce their occurrence in you. Here are a few tips based on recommendations from Dr. Rustgi:
First, avoid caffeine during afternoon and evening hours. It is a stimulant that can affect sleep patterns and may cause such jerks. Also, one should not exercise late in the afternoon or at night but relax and go slower until bedtime. Breathing exercises can be very helpful to calm the body and mind.
Practice regular sleep patterns by going to bed at consistent times. Try to avoid electronics for at least an hour before bedtime because the blue light emitted may interfere with your sleep pattern.
Lastly, manage your stress levels. Stress is one of the biggest contributors to not sleeping well, and in return, it can reduce the frequent sleep starts.
Many find that by sticking to a routine that encourages better sleep hygiene, this kind of hypnic jerk occurs less frequently and can eventually lead to a fuller night’s sleep. Sweet dreams!
