Imagine yourself drifting into sleep and suddenly feeling as if you’re plummeting off a cliff—an experience many of us are familiar with.
This sensation, characterized by a sudden jolt as you’re about to fall asleep, is something most people have encountered.
You might be comfortably nestled in your bedding, but without warning, you’re startled awake, feeling as though you’re in free fall.
While initially alarming, this is simply one of those involuntary twitches that occur just before you drift off.
Have you ever wondered what causes these jerks? And why they occur?
These sensations are perfectly normal and fairly common, known as ‘hypnic jerks’ or ‘hypnagogic jerks.’ They typically happen when you’re transitioning into sleep or right before entering REM sleep.
They can also occur when shifting between different sleep phases throughout the night.
Medical News Today explains that these jerks are a type of ‘sleep myoclonus,’ defined as ‘quick, involuntary muscle movements that occur during or while falling asleep’.
“These jerks are most prevalent in the first two stages of sleep and tend to cease by stage three, associated with rapid eye movement sleep. Essentially, they happen as a person shifts from being awake to asleep,” the source elaborates.
The sensation of falling is induced by a rapid muscle movement.
You might experience one or several jerks at once, often accompanied by a dream or nightmare.
For some, the jolt seems to integrate with their dream. This phenomenon, where external stimuli blend into our dreams, is called dream incorporation.
For instance, your dream might include the sound of your phone ringing or an alarm buzzing.
Rest assured, hypnic jerks are ‘common’ and you’re far from alone in experiencing them; they’re not harmful either.
An intake of excess caffeine is one potential cause for these jerks, so it might be wise to limit those fizzy drinks, as well as vapes or cigarettes.
Engaging in excessive nighttime exercise can also lead to increased alertness and more frequent twitches—consider it a reason for an additional rest day.
Stress and anxiety disorders elevate cortisol levels, complicating sleep and potentially causing disturbances.
Lacking sufficient sleep—whether due to late-night scrolling or a condition like insomnia—can heighten the odds of experiencing hypnic jerks.
Overall, these jerks are generally more common in adults than in children.
If you’re not fond of these mid-sleep limb movements, there are measures you can take to reduce them.
Avoid consuming caffeine, nicotine, and alcohol before bed and consider cutting back on these substances to minimize the jerks.
Try exercising earlier in the day to avoid being too stimulated before bedtime.
Keeping a consistent sleep schedule by going to bed and waking up at the same time daily can be beneficial.
The room’s temperature is also crucial; the Sleep Foundation suggests maintaining it between 65 to 68 degrees Fahrenheit. A dark, quiet environment is ideal for minimizing sleep disruptions.
Lastly, limit screen time at least an hour before sleeping; your eyes and mind will appreciate it.
Consider seeking medical advice only if these jerks significantly disrupt your life or sleep. In such cases, consulting your doctor is advisable.