The Science Behind Hypnic Jerkys
Although there’s no complete explanation for how and why hypnic jerks occur, two theories suggest some causes. One holds that hypnic jerks are the result of the nervous system’s natural slowing down during sleep.
The explanation lies in the changes in muscle tone that occur as a result of slowing breathing and heart rate, and the natural drop in body temperature. In this transition, theory suggests that contractions are a response to this drop.
The other theory suggests that this happens because of the rapid relaxation of the muscles, which the brain interprets as if you were actually falling. In response, it signals the muscles to contract, so you can protect yourself.
However, researchers believe that this body response is influenced by external factors, such as caffeine, tobacco, sleep deprivation, and is even associated with the use of drugs like Adderall and Ritalin, which can have similar effects.
Is it normal to have hypnic jerks every night?
These jerks are sudden and involuntary, meaning you have no control over them. Some people may feel frightened, while others may feel like they’re falling. In any case, it’s considered perfectly normal to experience hypnic jerks during sleep. “It’s a kind of signal to the body that it’s entering sleep mode. It’s not a disorder. It’s actually a natural phenomenon,” says Dr. Rustgi.
While it may not be harmful, this involuntary contraction, which usually occurs just as you’re falling asleep, can disrupt your sleep. So, it’s advisable to stop it somehow. I wonder if there’s a way to reduce or stop hypnic jerks? Well, yes! There are a few ways.
How to stop hypnic jerks when falling asleep?
No treatment is necessary, as it isn’t a disorder. However, some daily lifestyle changes can help prevent hypnic jerks during sleep. Dr. Rustgi suggests a few things.
Here they are:
1. Avoid consuming caffeine, especially in the evening and afternoon
2. Avoid exercising in the afternoon, you can also slow down and relax before going to bed and practice breathing exercises regularly.
3. You can do breathing exercises before going to bed
4. Adopt better sleep habits, such as going to bed on time and stopping using electronic devices at least an hour before bed.
5. Try to reduce stress
