Your brain may misinterpret this stimulation as wakefulness during a less-than-seamless transition to sleep. Other reasons for these hypnagogic jerks or sleep starts may be under your control that you can influence with your daily routine.
Keep in mind that not everyone will experience the same results. Patience and trying out different methods can help in find the best one that is the most beneficial for you specifically. If you experience nightly hypnic jerks and are concerned about your sleep, it may be a good idea to reach out to your doctor and discuss additional treatment options.
Daytime physical activity is important for healthy nighttime sleep. However, intense physical activity too close to bedtime may disrupt your sleep. In order to avoid late-night exercise affecting sleep, stop moderate-intensity exercise at least 90 minutes before your nightly pre-sleep routine.
This will allow your core body temperature and endorphins to return to levels that are conducive to sleeping. In addition to nightly exercise, try reducing the amount of coffee and alcohol you have during the day. Reducing your intake after midday can help in lessening the jitters and possible restlessness. Having too much before bed will not only make it difficult to fall asleep, but it may also increase the frequency of the hypnic jerks.
For a better night of sleep, maintain a regular sleep schedule and bedtime routine. Having an irregular sleeping pattern due to shift work or late nights could possibly lead to an increase in twitching while sleeping.
Research suggests up to 70 percent of individuals experience these contractions. However, not every one of these moments will force you awake. You may sleep through many of them. Hypnogogic jerks are also sometimes called sleep twitches, night starts, or myoclonic jerks.
A myoclonus is an involuntary muscle twitch. Hiccups are another form of myoclonus. However, you can take steps to prevent involuntary jerks from happening. Read on to learn more. Healthy individuals may experience this phenomenon without a known cause.
Research into this sleep phenomenon is limited, but some theories exist. Some possible causes of hypnagogic jerk include:. Anxious thoughts or stress and worry may keep your brain active, even as your muscles try to relax as you drift off to sleep.
Likewise, if you start to experience more jerks or twitches, you may develop anxiety about sleeping because you begin to worry about these sleep starts. Chemicals in these products may prevent your brain from reaching deep sleep and instead startle your brain from time to time. Sleep disturbances and poor sleep habits may be linked to hypnagogic jerks.
Research from the University of Colorado suggests the origins for this sleep phenomenon go back further, to our evolutionary ancestors. Instead, treatment for hypnagogic jerks focuses on preventing them from happening. These steps may help you fall asleep and stay asleep without the interruption from sleep starts:. Hypnic jerks are different from other movements that can occur while you are awake or sleeping.
Hypnic jerks occur during the transition from wakefulness into sleep, happen quickly, and are generally considered harmless. Symptoms similar to hypnic jerks could require medical attention, however. If, during the daytime, you experience multiple, persistent contractions in your muscles that spread to other parts of your body, you could be experiencing a different type of myoclonus, not a hypnic jerk.
These types of myoclonus can be symptomatic of epilepsy, nervous system disorders, a head or spinal cord injury, or organ failure. If you experience other types of jerking movements during sleep beyond hypnic jerks as you fall asleep, they could be symptoms of periodic limb movement disorder.
Hypnic jerks are a normal, albeit unpredictable, part of the experience of falling asleep. However, you can reduce their frequency and intensity, and improve your sleep at the same time, with a few relatively simple techniques. Improving your sleep hygiene can make it easier for you to sleep better more consistently, which may reduce the occurrence of hypnic jerks.
Follow these tips:. Reducing stress could lead to a reduction in hypnic jerks. Explore relaxation techniques that can relieve your stress. Meditation , deep breathing, and yoga , can all help. Fill your bedtime routine with calming activities, like a warm bath or reading a book. If your stress and thoughts interfere with your quality of life, speak to a doctor or therapist. Exercise daily to enjoy more restful sleep. Regular exercise can also help relieve stress. If you prefer a vigorous workout , schedule your exercise for earlier in the day to prevent it from disrupting your sleep.
If you can only exercise at night, opt for low or moderate-intensity exercises like walking or yoga. Aim to finish your workout at least 90 minutes before bed to allow your heart rate to slow back down and prevent the occurrence of hypnic jerks. Caffeine can provide some beneficial energy-boosting effects during the daytime, but consuming too much, especially later in the day, can interfere with your ability to sleep soundly.
Avoid consuming more than milligrams per day, and schedule your last cup of coffee for at least six hours before bedtime. It can also disrupt your sleep quality once you are asleep. Although alcohol is a sedative, it can also disrupt your sleep architecture, leading to the sleep deprivation that increases your risk for hypnic jerks. Be aware that even after implementing these tips, you may still experience hypnic jerks on occasion. If you experience other movements that are disrupting your sleep, however, consult your doctor.
DeBanto is a medical doctor and gastroenterologist with 20 years of experience in obesity management and related issues such as sleep apnea.
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Updated May 13, Written by Elise Chahine. Medically Reviewed by John DeBanto. What Causes Hypnic Jerks? Are Hypnic Jerks Dangerous? How To Prevent Hypnic Jerks. Excessive Caffeine or Nicotine Consumption Stimulants like caffeine and nicotine wake up your brain.
Vigorous Exercise at Night In general, exercise is almost always a good idea when it comes to sleep. Stress and Anxiety Both everyday stress and diagnosed anxiety disorders can contribute to insomnia, which leads to the kind of sleep deprivation that increases your risk of hypnic jerks. Sign up below for your free gift.
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