Hypnic jerks, or sleep starts, are the falling sensation we sometimes feel while drifting off to sleep.
The term hypnic, which is the short form of the word hypnagogic, represents the transition between wakefulness to sleep. This is the phase when these jerks occur. Researchers don’t know the exact reason why these jolts happen, but they do provide various theories.
These jerks are involuntary, meaning the person is not making their body to move willingly. In fact, they are described as muscle contractions felt in the entire body, or certain areas, like the arms or the legs.
When falling asleep, the muscles relax entirely so the brain mistakenly assumes the person is really falling and reacts by twitching the muscles.
Although these jerks are harmless, they can sometimes affect the person’s quality of sleep.
Researchers suggest that stress, caffeine, or physical exhaustion can make these jerks more frequent.
Additionally, hypnic jerks can be triggered by sleep deprivation, vigorous exercise at night, and excessive nicotine consumption.
Around 75% of the population has experienced these hypnic jerks during their lifetime.
However, if they persist and you believe they are caused by another reason, seek medical advice.
In order to reduce and get rid of these jerks make sure you adopt better sleeping habits, such as going to bed at the same time during the weeks, including weekends, keep your room temperature at around 65 to 68 degrees Fahrenheit, don’t use electronics at least an hour before going to bed, keep the room dark.
Further, exercise regularly, reduce the alcohol and nicotine intake, as well as the caffeine intake.
To avoid hypnic jerks, try to complete your workout at least 90 minutes before bed to give your heart rate time to return to normal.
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