Have you ever experienced the sensation of falling just as you’re drifting off to sleep? You might be standing on solid ground when it suddenly gives away, or running from someone who’s chasing you. This phenomenon is known as a hypnic jerk, a sudden muscle contraction that can be quite startling. These jerks can be triggered by stress, certain medications, or lifestyle choices. Up to 70% of adults experience hypnic jerks, which are usually harmless but can disrupt sleep quality. When you experience a hypnic jerk, your brain may create a dream scenario where you’re falling. But before you hit the ground, you wake up, often feeling sweaty and trembling. Hypnic jerks are a fascinating example of the brain’s ability to create vivid dream scenarios.
What is a hypnic jerk?
Source: Canva
A hypnic jerk is an unintentional and powerful muscle contraction that happens as you fall asleep, usually during sleep stages one or two. Hypnic jerks, or “sleep starts,” can involve your whole body or just isolated areas, such as your arms and legs. Hypnic jerks are uncontrolled and happen without conscious voluntary movement.
What does a hypnic jerk feel like
- Sensation in your body
- Seeing a bright light
- Hearing a loud sound
- Remembering a dream as soon as you wake up
- Increased heart rate
- Rapid breathing and sweating
- Feeling shocked or startled
What causes hypnic jerks
Stimulants: Caffeine and nicotine, especially in excess or close to bedtime, can interfere with your sleep patterns and increase the likelihood of experiencing hypnic jerks. Drinking coffee when you are sleep deprived may be a temporary solution to stay awake; however, it could have a long-term impact on sleep and ultimately sleep deprivation. Medications: Many selective serotonin reuptake inhibitors (SSRIs) are prescribed for individuals with depression, anxiety, panic disorders, and a wide variety of mental health conditions. However, these medications can aggravate hypnic jerks. If you believe that your medication is causing hypnic jerks, speak to your doctor.Stress: Mental or physical stress, including anxiety, depression, increased stress levels, hardcore workouts, physically demanding jobs, and sleep deprivation, can also increase the risk of hypnic jerks.
Preventing hypnic jerk
Get enough sleep: Aim for 8 hours of sleep each night.Stick to a schedule: Go to bed and try to wake up at the same time daily, including weekends.Wind down before bed: Avoid electronics 30 minutes before bedtime and opt for relaxing activities like reading or puzzles.Create a sleep-conducive environment: Keep your bedroom quiet, cool, and dark.Eat and drink wisely: Have smaller meals before bed and avoid alcohol.Establish a bedtime routine: Signal to your brain that it’s time to sleep with calming activities.Reserve your bed for sleep: Avoid using your bed for activities other than sleep, and only go to bed when you feel tired.
Hypnic jerks in babies
Hypnic jerks can occur in anyone, regardless of age. According to Medical News Today, adults are more likely to report frequent or intense episodes, while children can experience them from birth. Research suggests that sudden muscle movements are a natural part of human nervous system development, present even in fetal development.
Are hypnic jerks dangerous ?
In most cases, sleep starts (hypnic jerks) are harmless. However, if they’re frequent, disrupt your sleep, or occur with other concerning symptoms, it’s a good idea to consult a healthcare professional. They may be a sign of an underlying sleep disorder or other medical condition that needs attention.
When to consult a healthcare professional
You should consider consulting a doctor if your hypnic jerks frequently disrupt your sleep. Once hypnic jerks are diagnosed, your healthcare provider will work with you to find ways to reduce their frequency. Treatment plans may vary and might include adjusting medications, improving sleep habits, or managing stress. They will also check for conditions that can present with similar symptoms, such as:Restless Legs Syndrome (RLS): A neurological and sleep-related disorder characterized by an uncontrollable urge to move the legs, often accompanied by uncomfortable sensations.Myoclonic epilepsy: A seizure disorder that causes sudden, brief muscle spasms.Periodic Limb Movement Disorder (PLMD): A condition causing repetitive leg cramping, twitching, or jerking during sleepAlso read | What is Mouth Larvae: Know its causes, symptoms, prevention strategies and treatment
