That sudden jolt or feeling of falling just as you’re drifting off is called a hypnic jerk (or sleep start). Up to 70% of people experience it at least once.
What Causes Hypnic Jerks?
Two main theories:
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As your nervous system slows down (heart rate, breathing, muscle tone), your body sometimes reacts with a sudden twitch during this transition.
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Your brain mistakes the rapid muscle relaxation as if you’re actually falling, so it triggers a reflex muscle contraction to “catch” yourself.
External factors like caffeine, tobacco, sleep deprivation, or certain medications (e.g., Adderall, Ritalin) can increase the chances of these jerks.
Are Hypnic Jerks Normal?
Yes, they’re a natural, involuntary phenomenon and not considered a disorder. However, they can disturb your sleep.
How to Reduce Hypnic Jerks?
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Avoid caffeine in the afternoon and evening
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Don’t exercise late in the day; relax and do breathing exercises before bed
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Maintain good sleep hygiene: regular sleep schedule and no electronics at least an hour before bedtime
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Reduce stress
If you experience frequent hypnic jerks disrupting your sleep, lifestyle changes can help. They’re usually harmless but if concerned, consult a healthcare professional.
