Suddenly jerking awake as you drift off to sleep? Here's the reason why!
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Ever been on the edge of sleep, only to be suddenly jolted awake by your own body? This strange and startling bedtime phenomenon is more common than you think.
But what’s really behind it?
A hypnic jerk, also referred to as a “sleep start,” is an involuntary muscle spasm that occurs just as a person is transitioning from wakefulness to sleep.
It can feel like a sudden jolt, a falling sensation, or as if you've tripped in your dream.
If you've never experienced this, count your blessings, because according to Medical News Today, 60 to 70 percent of people have felt this peculiar twitch.
The exact cause of hypnic jerks remains somewhat of a mystery, but the American Academy of Sleep Medicine (AASM) has identified several potential triggers.
These include consuming caffeine late in the day, engaging in vigorous exercise close to bedtime, enduring periods of sleep deprivation, or grappling with stress.
Cutting back on these activities may help reduce the frequency of sleep starts, but it's not a foolproof solution.
Research into the phenomenon is ongoing.
A study published in the journal Sleep Medicine in 2016 suggests that hypnic jerks may originate in the brain's subcortical region, which is responsible for a range of functions including emotion, cognition, and social behavior.
Another study from 2018 in Current Sleep Medicine Reports noted an increased occurrence of hypnic jerks in individuals with certain neurological disorders, such as Parkinson's disease, migraines, and brain lesions.
It's important to note, however, that while there may be a correlation with neurological conditions, hypnic jerks are not considered a cause of these disorders.
They are generally viewed as a normal part of falling asleep.
For most people, a hypnic jerk is nothing more than a minor nuisance.
Allen Richert, division director of sleep medicine at the University of Mississippi Medical Center’s Department of Psychiatry and Human Behavior, reassures us that “[w]e don’t think of it as a pathological problem [...] It’s definitely not the sign of a sleep disorder that we would treat, and not a sign of any underlying problems such as seizures or movement disorders.”
Nevertheless, if the frequency of hypnic jerks or the anxiety about experiencing them is causing significant sleep disruption, it's advisable to consult a healthcare provider.
To enhance your chances of a smooth sail into the land of Nod, consider these tips:
1. Limit caffeine and heavy meals before bedtime.
2. Establish a relaxing pre-sleep routine, such as reading or taking a warm bath.
3. Create a comfortable sleep environment – cool, dark, and quiet.
4. Avoid intense physical activity in the evening.
5. Practice stress-reducing techniques like meditation or deep breathing exercises.
Remember, while a hypnic jerk can be a jarring experience, it's usually a harmless quirk of our fascinating sleep architecture!
Have you experienced hypnic jerks? What strategies have you found helpful in preventing them? Share your stories and insights in the comments below!
But what’s really behind it?
A hypnic jerk, also referred to as a “sleep start,” is an involuntary muscle spasm that occurs just as a person is transitioning from wakefulness to sleep.
It can feel like a sudden jolt, a falling sensation, or as if you've tripped in your dream.
If you've never experienced this, count your blessings, because according to Medical News Today, 60 to 70 percent of people have felt this peculiar twitch.
Hypnic jerks, or “sleep starts”, are brief, involuntary muscle spasms that occur as people are falling asleep. Image source: Andrea Piacquadio/Pexels.
The exact cause of hypnic jerks remains somewhat of a mystery, but the American Academy of Sleep Medicine (AASM) has identified several potential triggers.
These include consuming caffeine late in the day, engaging in vigorous exercise close to bedtime, enduring periods of sleep deprivation, or grappling with stress.
Cutting back on these activities may help reduce the frequency of sleep starts, but it's not a foolproof solution.
Research into the phenomenon is ongoing.
A study published in the journal Sleep Medicine in 2016 suggests that hypnic jerks may originate in the brain's subcortical region, which is responsible for a range of functions including emotion, cognition, and social behavior.
Another study from 2018 in Current Sleep Medicine Reports noted an increased occurrence of hypnic jerks in individuals with certain neurological disorders, such as Parkinson's disease, migraines, and brain lesions.
It's important to note, however, that while there may be a correlation with neurological conditions, hypnic jerks are not considered a cause of these disorders.
They are generally viewed as a normal part of falling asleep.
For most people, a hypnic jerk is nothing more than a minor nuisance.
Allen Richert, division director of sleep medicine at the University of Mississippi Medical Center’s Department of Psychiatry and Human Behavior, reassures us that “[w]e don’t think of it as a pathological problem [...] It’s definitely not the sign of a sleep disorder that we would treat, and not a sign of any underlying problems such as seizures or movement disorders.”
Nevertheless, if the frequency of hypnic jerks or the anxiety about experiencing them is causing significant sleep disruption, it's advisable to consult a healthcare provider.
To enhance your chances of a smooth sail into the land of Nod, consider these tips:
1. Limit caffeine and heavy meals before bedtime.
2. Establish a relaxing pre-sleep routine, such as reading or taking a warm bath.
3. Create a comfortable sleep environment – cool, dark, and quiet.
4. Avoid intense physical activity in the evening.
5. Practice stress-reducing techniques like meditation or deep breathing exercises.
Remember, while a hypnic jerk can be a jarring experience, it's usually a harmless quirk of our fascinating sleep architecture!
