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Hypnic Jerks

Overview

Hypnic jerks or sleep starts are benign myoclonic jerks that everyone experiences sometimes in a lifetime. Although they resemble the jerks of myoclonic seizures, they occur on falling asleep and are just benign nonepileptic phenomena.

Treatment

There are ways to reduce hypnic jerks, including reducing consumption of stimulants such as nicotine or caffeine, avoiding physical exertion prior to sleep, and consuming sufficient magnesium.

Some medication can also help to reduce or eliminate the hypnic jerks. For example, low-dose clonazepam at bedtime may make the twitches disappear over time.

In addition, some people may develop a fixation on these hypnic jerks leading to increased anxiety, worrying about the disruptive experience. This increased anxiety and fatigue increases the likelihood of experiencing these jerks, resulting in a positive 

Causes

In most cases, there is no clear cause of a hypnic jerk. They occur in most people without any underlying explanation.

However, there are some ideas and theories about why these sleep starts occur.

Possible reasons may include the below.

Can hypnic jerks wake us up?

Hypnic jerks can cause a person to wake up, but this does not always occur. It depends on the intensity of the muscle contraction.

Smaller movements are unlikely to wake a person up. They may only be aware that they experience hypnic jerks if a partner or caregiver notices them.

The other symptoms of a hypnic jerk may also wake someone up. Sometimes, a person may dream that they are falling out of bed, from a tree, or through a void. Although it is uncertain which sensation comes first, this can be enough to scare people awake.

Preventing hypnic jerks

While it may not be possible to avoid all instances of hypnic jerks, some people may notice that they have them less frequently when they make a few lifestyle changes.

Tips that may help prevent hypnic jerks include:

Avoiding over-tiredness

A person can avoid excessive tiredness by getting sufficient quality sleep.

Tips Trusted Source for sleeping well include:

  • ensuring a room is dark, quiet, and of a suitable temperature
  • keeping electronic devices outside the room
  • going to bed and getting up at the same time each day, if possible
  • exercising during the day

Avoiding caffeine

Caffeine sources, such as coffee, tea, and chocolate, may help a person wake up. However, having caffeine later in the day may overstimulate the body and brain, making it difficult to transition to sleep.

Avoiding other stimulant drugs

Other stimulating drugs, such as nicotine and alcohol, may affect sleep. Using them may result in sleep deprivation or disruptive hypnic jerks.

Seek help for stress and anxiety

Hypnic jerks may be more intense in people with anxiety. Addressing stress and anxiety may help reduce their intensity.

Creating a bedtime routine

A bedtime routine may help the body relax and reduce stress. Some people drink calming teas or warm milk and read a book before bed. Others may prefer to do gentle stretches or listen to music.

Turning down the lights

light stimulates the brain to be more alert, meaning that while it may help someone wake up more easily, it could make sleep more difficult.

Blue light — the cold light from some light bulbs, televisions, computer monitors, and smartphones tells the body that it is daytime.

Turning down these lights or avoiding digital screens before bed will reduce the levels of blue light and may help a person relax.

However, there is no evidence that it will prevent hypnic jerks.

What stage of sleep do hypnic jerks occur?

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 sleep.

Should I be worried about hypnic jerk?

Hypnic jerks are natural, and they don't pose any health risks. Treating hypnic jerks isn't necessary, but if you're feeling anxious about hypnic jerks, or they're making it harder for you to fall asleep, there are a few things you can do to reduce hypnic jerks.

Why does your body hypnic jerk?

Hypnic jerks and other types of myoclonus start in the same part of your brain that controls your startle response. When you fall asleep, researchers suspect that a misfire sometimes occurs between nerves in the reticular brainstem, creating a reaction that leads to a hypnic jerk.

Are Hypnic Jerks Dangerous?

Hypnic jerks can be unsettling, but they’re not dangerous. In fact, they’re considered a normal part of falling asleep. Up to 70% of people experience hypnic jerks.

Hypnic jerks can be annoying and disrupt the sleep of you or your partner, but that’s typically the worst they can do. While it is possible that a particularly violent jerk could lead to a minor injury, it’s not common.

Signs of Hypnic Jerks

Hypnic jerks are different for everyone. Sometimes the contractions will be enough to scare you awake, and other times you will drift off to sleep even after hypnic jerks. The signs of hypnic jerks include:

  • A jerk or contraction in a muscle, such as in your leg
  • A feeling of falling
  • A dream in which you fall or are startled
  • An increased heart rate as you wake up
  • A shallow breathing pattern as you wake up

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