Many people have had the experience, as the head hits the pillow, of a strong sensation of falling as one drifts off to sleep, accompanied by a sharp “jolt back awake.” Such a moment can put one’s heart in one’s throat, as one’s adrenaline is surging in response to the experience, even though, in point of fact, there is no experience at all taking place. Such experiences, offered as strange occurrences in need of no further consideration than to say, “Well, everyone has weird dreams once in a while, so this is just normal,” in fact have a great deal to teach one about how one’s body is processing the transition between being awake or being asleep in the first place.
Understanding hypnic jerk and how common it is
Hypnic jerks, also known as sleep starts or hypnagogic jerks, occur when a person experiences involuntary muscle spasms while their body transitions into sleep. According to Dr Myro Figura, a board-certified anaesthetist in Los Angeles, the brain can mistakenly think that its natural muscle relaxation is a sensation of falling. The brain then sends out a natural response to catch the falling body. Hypnic jerks are a type of sleep myoclonus, a medical term that refers to brief movements of muscles when a person is sleeping. Even a simple twitch, such as a hiccup, is a form of myoclonus. While frightening, hypnic jerks are benign. These are most prevalent when a person is sleeping lightly.A study published in a journal called Sleep Medicine in 2016 revealed that 60 to 70 percent of people experience hypnic jerks. They most often occur right before a person falls asleep. But according to ScienceDirect, they also happen during a state called quiet wakefulness.Tripping or falling sensations have been commonly reported, giving the experience a frightfully realistic quality. Sleep studies using the technique of polysomnography, which involves the recording of brainwaves, heart rate, or muscle activities, can even document the tiny movements.
Why the brain triggers hypnic jerks and common contributing factors
The brain passes through a complex process as it changes from wakefulness to sleep. During this process, the body’s nervous system winds down slowly, resulting in sudden muscle contractions triggered by erratic signals. In effect, the body relaxes more quickly than the brain can process, resulting in the sensation of falling.The following may be factors that could increase the number
- Unpredictable sleeping patterns
- Jet Lag or Shift Work
- Disruption of the circadian rhythm
- Highly alert mental faculties before sleeping
These factors tend to make the nervous system more sensitive and can exacerbate hypnic jerks.
Physical and emotional factors that can increase hypnic jerks
Hypnic jerks are a natural occurrence, but some physical and psychological conditions tend to trigger them.
- Stress: This is because the body may produce excessive amounts of the stress hormone cortisol, which keeps the nervous system awake during
- Fatigue: Being very tired predisposes a person to have a brain hiccup while falling asleep.
- Caffeine and nicotine: These stimulants will slow down the retardation of the nervous system.
- Anxiety or mental overactivity: Thinking too much at night can condition the brain to have sudden reflexes.
Although these reasons do not render hypnic jerks harmful, they still might increase their occurrence or intensity, especially in adults who have complaints of pain.
When hypnic jerks might indicate a problem
If the symptoms of hypnic jerk occur from time to time or are severe, an individual may be under lifestyle stress. Sometimes, the condition may make a person suffer from sleep onset insomnia because the individual may feel tired despite sleeping. Normally, people in their young adult lives face the possibility of developing symptoms of hypnic jerk more than children.Medical experts suggest paying attention if episodes:
- Happens nightly or multiple times per night
- Lead to difficulty falling asleep
- Coincides with high stress or poor sleep quality
Noting these patterns can help individuals take preventive action before sleep disruption becomes chronic.
How to reduce hypnic jerks
Although there is no guaranteed method to stop hypnic jerks entirely, sleep hygiene and lifestyle adjustments can reduce their frequency and intensity.
- Maintain a consistent sleep schedule by going to bed and waking up at the same time daily.
- Limit caffeine and nicotine, especially in the afternoon and evening.
- Manage stress through relaxation techniques such as meditation, stretching, or deep breathing.
- Create a
pre-sleep routine , such as dimming lights, listening to soft music, or practicing gentle yoga to signal the body it is time to sleep. - Avoid overstimulation before bed by minimising screen use, bright lights, or intense mental activity.
- Over time, these habits allow the body to transition smoothly into sleep, reducing the likelihood of sudden jolts and promoting a calmer, more restorative rest.
