Why Do I Twitch Before Falling Asleep?

Imagine you’re in bed after a long day, drifting off to sleep when suddenly you feel like you’re falling and your body jerks awake. Your limbs might twitch and you might even hear a noise or make one yourself. This sudden jolt is called a hypnic jerk or sleep start.

This post will tell you what hypnic jerks are, why they happen and how to stop them.

Twitching to Sleep: What is a Hypnic Jerk?

A hypnic jerk, also known as a hypnagogic jerk, is an involuntary muscle twitch that happens as you transition from being awake to asleep, usually in the early stages of sleep (stages 1 or 2). These sudden, brief movements can affect most or all of the body and are a type of myoclonus – a broader category that includes other involuntary movements like hiccups.

People describe hypnic jerks as a feeling of falling, a shock or even a hallucination. Some don’t notice them unless a partner points it out while others might get jerks so strong they jolt them awake and can’t get back to sleep.

These jerks are super common, 60-70% of people experience them at some point. For most they’re occasional and harmless but for some they can be frequent and anxiety-inducing around sleep.

The exact cause of hypnic jerks isn’t fully understood but they may happen when your brain misinterprets the muscle relaxation during sleep as falling and triggers a startle response.

Hypnic Jerks: What Causes Them

Hypnic jerks, those sudden involuntary muscle twitches that jolt you awake just as you’re falling asleep, are still a bit of a mystery. However, several things are thought to contribute to them.

One theory is that hypnic jerks happen because of a miscommunication between different parts of the brain as you transition from being awake to asleep. This miscommunication might make the brain think the muscle relaxation during sleep is falling and jerk, causing involuntary muscle twitches and involuntary muscle contractions. Ongoing research and theories on what causes hypnic jerks suggest that while the exact causes are not fully understood, possible influences include neurological misfires during the transition to sleep and physical reactions to the relaxation of muscles, with factors like caffeine and emotional stress playing a role.

• Sleep Deprivation: Lack of sleep is a big contributor to this miscommunication. When you’re sleep deprived your brain can’t transition smoothly into sleep stages and hence the likelihood of a hypnic jerk.
• Circadian Rhythm: Your circadian rhythm, the internal clock that regulates your sleep-wake cycle, plays a role too. Hypnic jerks often happen during the transition from light sleep (stage 1) to a deeper sleep (stage 2). This might explain why some people experience them at the same time every night.

How Hypnic Jerks Affect Our Sleep

Hypnic jerks themselves are harmless; they’re brief involuntary muscle twitches, also known as sleep myoclonus, as you fall asleep. A sudden jerk, or hypnic jerk, is a common experience during sleep transitions. While they may jolt you awake, the physical impact is minimal – maybe a minor bruise from an accidental kick or punch.

What’s more worrying is the psychological impact of frequent and intense hypnic jerks. The sensation of falling or being shocked as you’re trying to sleep can be unsettling and even scary. For some the anxiety around these sudden jolts is bigger than the jerks themselves.

In extreme cases, this anxiety can turn into a fear of falling asleep and create a cycle where the anticipation of a hypnic jerk makes it even harder to fall asleep. This can lead to more serious sleep issues like insomnia or chronic sleep deprivation which can impact your overall well-being.

When to See a Doctor for Hypnic Jerks

If hypnic jerks are keeping you awake or making you anxious about going to bed, it’s time to see a doctor. Hypnic jerks can sometimes be associated with other movement disorders, which a doctor can help diagnose. A sleep doctor can help you identify the cause of your hypnic jerks through tools like sleep diaries or a sleep study which monitors vital signs like brain waves and breathing patterns as you sleep. They will also review your medical history to check for other sleep disorders.

How to Reduce Hypnic Jerks

Hypnic jerks, those sudden, involuntary muscle twitches that occur as you fall asleep, can be unsettling but are usually harmless. While you may not be able to eliminate them entirely, you can reduce their frequency and intensity with a few simple strategies.

Adopt Better Sleep Habits

Improving your sleep hygiene can help you sleep more consistently and hence reduce hypnic jerks. Here are some habits to try:

• Regular Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.
• Sleep Environment: Keep your bedroom cool, quiet and dark. Consider blackout curtains and a white noise machine if needed.
• Limit Screen Time: Avoid electronics at least an hour before bed to help your brain wind down.
• Bedtime Routine: Have a bedtime routine that includes calming activities like reading or a warm bath.

Chill Out

Stress can trigger hypnic jerks so relaxing before bed is key. Here are some techniques to try:

• Relaxation Techniques: Meditation, deep breathing exercises, and yoga can help reduce stress.
• Calming Activities: Do activities that calm you down before bed like a warm bath or reading a book.
• Get Professional Help: If stress or anxiety is affecting your sleep, see a doctor or therapist for extra support.

Exercise

Exercise can improve sleep quality and reduce stress both of which can help reduce hypnic jerks. Here are some tips:

• Time Your Workouts: Finish vigorous exercise at least 90 minutes before bed. Low or moderate intensity exercise like walking or yoga can be done closer to bedtime.
• Be Consistent: Make exercise a habit to enjoy its sleep benefits.

Avoid Stimulants

Stimulants like caffeine and nicotine can mess with your sleep and make hypnic jerks worse. Here are some tips:

• Cut Back: Reduce your intake of coffee, tea, soda and energy drinks especially in the afternoon and evening.
• Quit Smoking: Nicotine is a stimulant so quitting can help you sleep better.

Keep Calm

If you have a hypnic jerk, don’t panic. Try to stay calm and focus on relaxing back into sleep.

It’s important to remember that hypnic jerks are usually harmless. But if they’re disrupting your sleep, try these tips and if needed, see a doctor.