Why Do You Feel Like You’re Falling In Your Sleep? Causes And Prevention Tips For Hypnic Jerks

While dozing off into sleep, suddenly you feel like falling from a great height; your muscles experience an uncontrollable twitch, and your body jerks you awake. The involuntary muscle twitch that occurs while falling asleep is called the hypnic jerk, or sleep start. Although frightening, the hypnic jerk is actually a physiological response occurring in as many as 70 per cent of people.

What Are Hypnic Jerks?

A hypnic jerk is an involuntary muscle movement (myoclonus) which happens when a person is in the stage of hypnagogia, meaning the point where a person transitions from being awake to light sleep. As the person’s heartbeat slows down and the muscles become relaxed, the brain tends to interpret the sudden physical relaxation as the person’s body falling and sends a quick motor message to the muscles, making them twitch.

Causes Of Hypnic Jerks

• Stress and Anxiety: Increased levels of cortisol and adrenaline in your body will keep you in a highly aroused state neurologically.

• Too Much Coffee or Cigarette Smoking: Late consumption of stimulants interrupts the normal process of falling asleep by your brain.

• Lack of Sleep: Inconsistency in your sleep routine will stimulate more brain activity during the initial stages of sleep, causing muscle jerks.

• Exercise: Doing exercise just before sleeping increases body temperature and heartbeat, thus not allowing the muscles to relax properly.

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Prevention Tips For Hypnic Jerks

• Create a Relaxing Nighttime Regime: Do some deep breathing, meditation, or some gentle stretching to relax your nervous system before bedtime.

• Avoid Stimulating Substances: Stay away from caffeine, nicotine, and big meals at least 4 to 6 hours before going to bed.

• Have a Regular Sleeping Pattern: Go to bed and wake up at the same time each day in order to balance your internal biological clock.

• Make Your Surroundings Conducive for Sleep: Keep your bedroom cool, dark, and quiet to avoid any disruptions while falling asleep.

Conclusion

It is frightening to feel like you are falling asleep, but these are absolutely harmless. With stress management, reduced consumption of caffeine and good sleep hygiene, these involuntary jerks can be avoided to get a good night's sleep.

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Image credits: Freepik

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