Drained and exhausted, when you finally find yourself in bed and ready for a deep slumber, there’s often an unexpected twist. Out of nowhere, you feel like you’re falling, and your body jerks awake to stop this imagined descent. This sudden movement, which may feel abrupt and unsettling, is something many of us have experienced more often than we’d care to admit.
No matter how many times this happens, the sensation of falling never feels any less abrupt or any easier to handle. It can even be quite scary, ending with an involuntary, startling jump. If you’ve found yourself jolted awake at night, rest assured you’re not alone. In fact, around 70% of people are familiar with this sensation, known broadly as hypnic jerks or sleep starts. Yet, despite how common they are, the exact cause remains somewhat of a mystery.
The Science Behind Hypnic Jerks
Even though a definitive reason behind hypnic jerks is still largely unknown, research has come up with a couple of plausible theories. One theory suggests these jerks are tied to the body’s natural winding down process as it prepares for sleep. The theory proposes that as your breathing and heart rate slow and your body temperature drops, a muscle tone shift triggers these jerks as an involuntary response to this downshift.
Another theory posits that the relaxation of your muscles as you drift into sleep can be misinterpreted by your brain as a sign you’re falling. In this case, the brain sends signals to the muscles to quickly tense, almost as a reflex to protect yourself from harm.
Researchers suspect that these bodily responses can be influenced by external factors such as caffeine and tobacco intake, sleep deprivation, and even medications like Adderall and Ritalin, which might have a similar influence.
Experiencing Hypnic Jerks Nightly: Is It Normal?
Hypnic jerks are sudden and involuntary; hence, they are beyond our control. 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 pose no harm, they can disrupt your sleep, especially when you’re just about to drift off. You might be wondering if there are any ways to reduce or even stop these hypnic jerks. Fortunately, there are certain lifestyle adjustments that might help you manage them better.
How to Minimize Hypnic Jerks as You Drift Off
Treatment isn’t necessary since hypnic jerks aren’t classified as a disorder. Instead, adopting a few changes in your daily habits may assist you in reducing their frequency. Here are some suggestions provided by Dr. Rustgi:
Begin by avoiding caffeine later in the day, especially in the evening. Caffeine is a known stimulant that can interfere with sleep patterns and potentially trigger these unsettling jerks. Try to avoid exercise during the late afternoon or evening as well. Instead, focus on relaxing and slowing down before bed—breathing exercises might be particularly effective in calming the body and mind.
Adopt consistent bedtime routines, ensuring you go to bed at a regular time. Reduce exposure to electronics at least an hour before bedtime, as the blue light emitted can interfere with your natural sleep cycles.
Lastly, make efforts to manage stress levels. Stress is a huge factor that can affect your quality of sleep, and by reducing it, you may find relief from frequent sleep starts.
By maintaining a routine conducive to good sleep hygiene, many find that the frequency of these hypnic jerks decreases, leading to a more restful and uninterrupted night’s sleep. Sweet dreams!
