Flashing and blinding lights, what are hypnic jerks and how to prevent sleep twitches
That sudden jump or twitch you feel just as you're falling asleep is incredibly common among many, about 7 out of 10 people experience it. These quick, unexpected movements, which doctors call "hypnic jerks," usually happen right when you're drifting off to sleep.
Many people also feel like they're falling when it happens. While these jerks might startle you awake and feel strange, they're completely normal and nothing to worry about. It's just your body's natural reaction during the transition to sleep.
What are hypnic or sleep jerks?
According to National Library of Medicine, a hypnic jerk is an involuntary twitch of one or more muscles that occurs as a person falls asleep. It tends to occur in stages 1 or 2 of sleep and disappear in stage 3, which refers to rapid eye movement to sleep.
In other words, they occur when a person transitions from a state of wakefulness to a state of sleep.
According to a study published in Sleep Medicine in 2016, 60–70% of individuals experience hypnic jerks, usually just as they are about to fall asleep. However, people who experience them do not usually have them every time they sleep.
What do hypnic jerks feel like?
Causes of hypnic jerks
While the exact cause of hypnic jerks remains a mystery to researchers, the National Library of Health and Medicine has identified several potential triggers for these sudden muscle twitches that occur as people fall asleep. These involuntary movements, also known as sleep starts, may be linked to extreme fatigue, sleep deprivation, anxiety, stress, or intense physical exercise. Additionally, certain substances like caffeine and nicotine, when consumed before bedtime, might increase the likelihood of experiencing these sudden muscle contractions during the transition to sleep.
Extreme tiredness and sleep deprivation
Overtiredness is a common causes of hypnic jerks. They can also occur when someone goes to sleep in an uncomfortable position.
Vigorous Exercise at Night
Exercise generally improves sleep quality, as suggested by the National Library of Medicine in its research. However, vigorous evening workouts can be counterproductive, as exercise energises the body and increases alertness. This heightened state of arousal close to bedtime may trigger hypnic jerks during sleep onset.
Stress and anxiety
High levels of stress and anxiety can make it difficult to relax in preparation for sleep. An alert brain may be easier to startle, so a person may be more likely to wake up when these involuntary muscle twitches occur.
Are hypnic Jerks Normal?
Hypnic jerks, experienced by up to 70% of people, are harmless despite their startling nature. While these sudden twitches may briefly disrupt sleep or surprise a bed partner, they pose no real danger. Though strong jerks might rarely cause minor muscle cramps or bumps, they're typically just an occasional annoyance rather than a sign of health concerns.
How to prevent hypnic jerks?
