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Hypnic jerks – Why do you feel a sudden jerk when you fall asleep?

Hypnic jerks is not a disease or a nervous system disorder. Here's what it indicates!

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Written By: Bhavyajyoti Chilukoti | Published : September 20, 2016 2:08 PM IST

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Have you ever suddenly got up in your sleep due to a jerk? Do you jump in your sleep?

Well, this is nothing but hypnic jerks. Hypnic jerks is not a disease and does not indicate an underlying nervous system disorder. It is sudden muscle jerks or bodily jerks that mainly occur during the first few hours as you sleep. Also known as sleep twitch or myoclonic jerk, there are many common misconceptions associated with it. Around 70% of the world population has experienced it and it is quite common. Our expert Dr Shakti Raina, Physiotherapist, MPT Sports, AktivOrtho explains everything you need to know about hypnic jerks.

What are the causes of hypnic jerks?

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Although many research studies have been done in this regard, the exact cause of it is still unknown. However, various factors can increase your risk of hypnic jerks.

  • If you suffer from anxiety or are stressed, there are high chances that you might experience hypnic jerks as you sleep.
  • The intake of alcohol and caffeine just before going to bed can also cause hypnic jerks. Therefore, it s advised that you should stay away from these drinks just before bed time.
  • Performing heavy exercises late in the evening can lead to a sudden jolt as you sleep, which could be due to lack of calcium, magnesium or iron.
  • Sleeping in an uncomfortable position or sleep deprivation can also lead to sleep twitch because it is believed that some part of the brain is still active when the body is in a relaxed state. Also, read about how healthy is your sleeping position?
  • The use of stimulants like over-the-counter medications and pharmaceutical drugs can also cause hypnic jerks.

Why and when does it happen?

Hypnic jerks usually occur when you fall asleep too quickly. During the first stage of sleep, the heart rate and breathing slow down gradually. However, if you are exhausted and hit the sack, the brain proceeds through this stage quickly. As the muscles relax and the brain remains active, it creates an impression of falling, which causes the brain to react with a jolt of chemicals that make you jerk and wake you up. Moreover, in some cases, deficiency of certain nutrients like magnesium, calcium and vitamin B12 can also lead to hypnic jerks as you fall asleep. Also, find out the reason behind your involuntary tremors.

How can you prevent hypnic jerks?

If you suspect that one of the risk factors is worsening the sleep twitches, you can prevent it by making a few changes as follows.

  • Make sure you complete your eight hours of sleep and try to get up at about the same time each morning. Here's detailed explanation on how much sleep infants, toddlers, teenagers and adults need.
  • Avoid exercising around six hours before going to bed.
  • Ensure you take some time to relax before sleeping with relaxation techniques or taking a warm bath or reading before sleep.
  • Avoid drinking soda, coffee or other caffeinated beverages before going to bed. The same rule applies to smoking and drinking alcohol right before hitting the sack.
  • Try to rid of stressful thoughts or activities in the afternoon and also at night, just before you go to sleep.
  • Ensure you re getting sufficient magnesium and calcium in your diet as this can prevent muscle and nerve spasms. Try to have a healthy, balanced diet. Eat less sugary and salty foods and have plenty of fresh fruit and vegetables.

If the jerks are hindering with your sleep or if the feeling about them prevents you from getting your eight hours of sleep, then do not ignore andtalk to your doctor.

How to treat hypnic jerks?

There is no treatment for hypnic jerks as the exact cause of it is not known. In many cases, it occurs naturally in healthy people, regardless of any sleep-related problems. However, many people have noticed that hypnic jerks might subside by decreasing the consumption of stimulants, adhering to a strict sleep schedule or reducing strenuous physical activity in the evening.

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Bhavyajyoti Chilukoti

Bhavyajyoti Chilukoti

Msc Biochemist. DIY enthusiast. Nature lover. Writer by profession. You can contact me at - bhavyajyoti.chilukoti@corp.india.com Follow me on Twitter: ... Read More