Hypnic Jerks: Why Do They Happen?

[LoShiNi]

Have you ever wondered why people’s legs and arms twitch suddenly just as they are falling asleep? It may look like one leg or arm has a strong muscle spasm without reason. Maybe, you experienced it yourself, waking up with the sensation of falling? Well, in some cases, it even may leave you feeling surprised or anxious. Why do these jolting movements happen?

The involuntary muscle twitches in the legs, arms, or whole body are called hypnic jerks or sleep starts. As it turns out, they are very common. It is estimated that nearly 70% of people experience these strange night time sensations at some point in their lives, but no one knows clearly why they occur. In general, scientists have some theories, so let’s find out their answers.

What causes hypnic jerks?

The first theory claims that hypnic jerks occur when your nervous system slows down and relaxes during the transition from wakefulness to sleep. When your heart and breathing rate change, body temperature drop, your nerves may misfire, resulting in the muscle spasms.

The second theory suggests that jerk starts happening as a response to the sleep hallucinations or dreams. This explains why in some cases, people feel like they are falling.

An evolutionary theory postulates that your brain wakes you up to check that everything is safe around you, and this, in turn, causes hypnic jerks. Your own body thinks that something is wrong and signals your muscles to tense up in order to protect you.

In most cases, hypnic jerks are nothing to worry about. If these night time movements wake you up, just go back to sleep.

How can you prevent hypnic jerks?

It may not be possible to prevent them completely. However, there are some measures to minimize the risk:

1. Limit your alcohol and caffeine intake.

2. Reduce heavy exercise in the evening.

3. Make sure that you are getting enough magnesium and calcium because sufficient amount of these chemicals can help with nerve and muscle spasms.

4. Get a good mattress to sleep in a comfortable position.

5. If you are stressed or anxious, try some relaxing activities, such as mindfulness exercises or yoga, before going to bed.

6. Give yourself enough time to rest and don’t get too tired because sleep deprivation may increase intensity and frequency of hypnic jerks