Have you ever woken abruptly with a jerk or falling sensation? There\u2019s a name for that: hypnic jerks.<\/p>\n\n\n\n
Hypnic jerks can be unpleasant and even a bit alarming. If you\u2019re ever concerned about the severity or frequency of hypnic jerks, don\u2019t hesitate to discuss it with your doctor.<\/p>\n\n\n\n
The good news is they\u2019re usually a harmless, normal part of falling asleep.\u00a0[1]<\/sup>\u00a0Only in rare cases do hypnic jerks lead to bigger issues such as injury or\u00a0insomnia<\/a>.\u00a0[1, 10]<\/sup><\/p>\n\n\n\n We talked to sleep experts to find out everything you need to know about hypnic jerks, including what causes them and how to prevent them.<\/p>\n\n\n\n \u201cHypnic jerks, also known as sleep starts, are brief muscle contractions that occur at sleep onset,\u201d says Stephanie Stahl<\/a>, MD, sleep medicine physician at Indiana University Health.<\/p>\n\n\n\n For up to\u00a070% of people, hypnic jerks are a part of everyday life. [2]<\/sup> These involuntary muscle contractions can happen to adults of all ages and health levels.<\/p>\n\n\n\n Hypnic jerks vary in severity and frequency. You might feel a fast jerking motion, a series of involuntary twitches, or even a stomach-churching falling sensation.<\/p>\n\n\n\n Sometimes your hypnic jerks wake you up\u2014and sometimes they wake your bed partner instead. [10]<\/sup> Because some hypnic jerks are only minor twitches, you might not rouse enough to know you\u2019re experiencing them.<\/p>\n\n\n\n Hypnic jerks can also be multisensory. [3]<\/sup> Stahl says some people think they heard a loud bang or saw flashing lights. \u201cSome people may have multiple jerks or even cry out,\u201d she adds.<\/p>\n\n\n\n It\u2019s difficult to pinpoint the exact cause of hypnic jerks. Experts are still uncertain how to explain or predict them. Stahl says disruptions to your sleep-to-wake transition might contribute.<\/p>\n\n\n\n Here are some potential causes of hypnic jerks: [1]<\/sup><\/p>\n\n\n\n While hypnic jerks are widespread and considered common for all ages, some people may be more prone to experiencing them than others. [1]<\/sup><\/p>\n\n\n\n According to Andrew Colsky<\/a>, licensed mental health counselor, sleep science expert, radio host of Sleep Science Today<\/em>, and founder of the National Sleep Center, you may be more prone to hypnic jerks if:<\/p>\n\n\n\n Pregnant people may also be more prone to hypnic jerks. Pregnancy doesn\u2019t cause hypnic jerks, but it can make you more likely to experience Restless Legs Syndrome<\/a> (RLS)\u2014and one of the symptoms of RLS can be hypnic jerks. [9]<\/sup><\/p>\n\n\n\n Hypnic jerks alone aren\u2019t considered dangerous. However, a hypnic jerk can make you accidentally kick your bed partner or stub your toe on the footboard. Frequent hypnic jerks might also trigger stress or\u00a0anxiety<\/a>\u00a0about falling asleep, leading to restlessness and insomnia.\u00a0[10]<\/sup><\/p>\n\n\n\n True hypnic jerks occur only during the transition between waking and sleeping. [1] <\/sup>Consult a medical professional if you start experiencing sudden involuntary muscle contractions (myoclonus) during the day. [11]<\/sup><\/p>\n\n\n\n Myoclonus can sometimes indicate an underlying neurological condition or adverse reaction to a medication. [12] <\/sup>(Learn the science behind yawning<\/a>.)<\/p>\n\n\n\n Because hypnic jerks aren\u2019t dangerous, there\u2019s no medical reason to try to prevent them. And because the cause of hypnic jerks is still unknown, there\u2019s no surefire prevention method.<\/p>\n\n\n\n That said, maintaining a consistent sleep schedule might reduce the frequency of these sleep starts, says Stahl. Here are some other tips to help prevent startling yourself awake while falling asleep: [10]<\/sup><\/p>\n\n\n\n In general, hypnic jerks are harmless\u2014but there are some cases that may warrant a check with your doctor. <\/p>\n\n\n\n “If you experience hypnic jerks on a nightly basis and they disrupt your ability to fall asleep or enter into a deeper stage of sleep, then it can\u2019t hurt to check with your doctor,” says Colsky. <\/p>\n\n\n\n There are a few actual sleep disorders that have elements similar to hypnic jerks. These sleep disorders can have long-lasting health consequences, which is why it’s important to get a proper diagnosis. <\/p>\n\n\n\n One such example is\u00a0RLS. [13]<\/sub> “(RLS) is an uncontrolled desire to move your legs usually in the evening but while you are still awake,” says Colsky. “RLS may be linked to an\u00a0iron deficiency<\/a>\u00a0or an imbalance of dopamine.”\u00a0<\/p>\n\n\n\n Another example is Periodic Limb Movement Disorder (PLMD). [13]<\/sup> “It usually affects lower limbs and occurs every 20-40 seconds,” says Colsky. [14] <\/sup>“Since PLMD happens after you have fallen asleep, you usually do not know it is happening unless a bed partner tells you or if it is discovered during a sleep study.” <\/p>\n\n\n\n Sleep apnea<\/a>, a sleep breathing disorder, can cause you to twitch and gasp for air in your sleep. Your reactions can feel like hypnic jerks, says Colsky. [6]<\/sup><\/p>\n\n\n\n Finally, myoclonic seizures from epilepsy can cause twitching that isn’t associated with sleep transitions, says Colsky. [13] <\/sup><\/p>\n\n\n\n “Additionally, if you experience other disorders along with twitching in your limbs like other neurological symptoms, if you are taking an SSRI or SNRI or meds for ADHD, or if you suspect that you have an additional sleep disorder, you should speak with your doctor,” notes Colsky. [13]<\/sup><\/p>\n\n\n\n The symptoms of hypnic jerks include involuntary muscle twitches or clenching. Some hypnic jerks are also accompanied by a falling sensation, visualization of flashing lights, or auditory hallucination similar to a loud bang.<\/p>\n\n\n\n Hypnic jerks alone don\u2019t indicate a medical disorder. They aren\u2019t considered dangerous or alarming. In fact, about 70% of adults experience sleep starts.<\/p>\n\n\n\n Hypnic jerks might be exacerbated by anxiety, but experiencing a hypnic jerk doesn\u2019t necessarily mean you have anxiety. \u201cAnxiety and stress are potential causes of hypnic jerks,\u201d explains Stahl.<\/p>\n\n\n\n Sleep talking is another phenomenon that\u2019s fairly common. Learn more about <\/em>what causes sleep talking<\/em><\/a> and how to stop doing it.<\/em><\/p>\n\n\n\n References<\/strong><\/p>\n\n\n\n Have you ever woken abruptly with a jerk or falling sensation? There\u2019s a name for that: hypnic jerks. Hypnic jerks can be unpleasant and even a bit alarming. If you\u2019re ever concerned about the severity or frequency of hypnic jerks, don\u2019t hesitate to discuss it with your doctor. The good news is they\u2019re usually a […]<\/p>\n","protected":false},"author":69,"featured_media":26774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[389,398],"tags":[],"coauthors":[422,493],"guest":[],"host":[],"class_list":["post-26773","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-health","category-sleep-disorders-conditions"],"acf":[],"_links":{"self":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/26773","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/users\/69"}],"replies":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/comments?post=26773"}],"version-history":[{"count":2,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/26773\/revisions"}],"predecessor-version":[{"id":35378,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/posts\/26773\/revisions\/35378"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media\/26774"}],"wp:attachment":[{"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/media?parent=26773"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/categories?post=26773"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/tags?post=26773"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/coauthors?post=26773"},{"taxonomy":"guest","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/guest?post=26773"},{"taxonomy":"host","embeddable":true,"href":"https:\/\/www.saatva.com\/blog\/wp-json\/wp\/v2\/host?post=26773"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}What is a hypnic jerk?<\/strong><\/h2>\n\n\n\n
What does a hypnic jerk feel like?<\/strong><\/h2>\n\n\n\n
What causes hypnic jerks?<\/strong><\/h2>\n\n\n\n
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Who gets hypnic jerks? <\/strong><\/h2>\n\n\n\n
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Are hypnic jerks dangerous?<\/strong><\/h2>\n\n\n\n
How to stop hypnic jerks<\/strong><\/h2>\n\n\n\n
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When to see a doctor <\/strong><\/h2>\n\n\n\n
FAQs<\/strong><\/h2>\n\n\n\n
What are the symptoms of hypnic jerks?<\/strong><\/h3>\n\n\n\n
Is a hypnic jerk a disorder?<\/strong><\/h3>\n\n\n\n
Is a hypnic jerk anxiety?<\/strong><\/h3>\n\n\n\n
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