Feeling drained and exhausted, you finally settle into bed, ready for a deep sleep, when suddenly, your body experiences a sensation of ‘falling,’ causing an involuntary jerk to prevent that fall. You wake up immediately, puzzled by the experience.

No matter how many times it occurs, the abruptness never becomes less startling, and the feeling of falling can even be frightening, leading to a sudden, involuntary jump.

If you’ve experienced this at least once, you’re not alone; up to 70% of people encounter this phenomenon, known as hypnic jerks (or sleep starts). The exact cause of these sudden jerks remains unclear.

The Science Behind Hypnic Jerks
While a definitive explanation for hypnic jerks hasn’t been established, two theories offer possible reasons. The first suggests that these jerks occur as the nervous system naturally downshifts while you fall asleep. This downshifting includes changes in muscle tone due to a slowing heart rate, decreased breathing, and a drop in body temperature. According to this theory, the twitches are a response to these transitions.

The second theory proposes that the rapid relaxation of your muscles is interpreted by the brain as falling. In turn, the brain signals the muscles to tense up, as a protective response.

Researchers believe that external factors like caffeine, tobacco, sleep deprivation, and certain medications (such as Adderall and Ritalin) can influence this response.

Is It Normal to Experience Hypnic Jerks Every Night?
Hypnic jerks are sudden and involuntary, meaning you have no control over them. While some people might feel startled or as if they’re falling, experiencing these jerks is completely normal. According to Dr. Rustgi, they serve as a signal to the body that it is entering sleep mode and are not indicative of a disorder.

Although these involuntary contractions can disrupt sleep, you might wonder if there are ways to minimize or eliminate hypnic jerks. The good news is that there are some lifestyle adjustments you can make.

How to Reduce Hypnic Jerks When Falling Asleep
Since hypnic jerks aren’t classified as a disorder, treatment isn’t necessary. However, incorporating some lifestyle changes can help reduce their occurrence. Dr. Rustgi recommends the following strategies:

1.Limit Caffeine Intake: Especially avoid it in the afternoon and evening.
2.Exercise Wisely: Avoid working out in the late afternoon. Instead, unwind and relax before bedtime and practice breathing exercises regularly.
3.Practice Breathing Exercises: Engage in calming breathing exercises before sleeping.
4.Establish Good Sleep Habits: Go to bed at a consistent time and refrain from using electronics for at least an hour before sleep.
5.Manage Stress: Aim to reduce stress in your daily life.

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