Have you ever experienced sudden jerks or twitches during sleep? If so, you might have encountered what's known as a ‘hypnic jerk’. These abrupt muscle twitches or jerks often occur when transitioning from wakefulness to sleep. They can be accompanied by a fleeting sensation of stumbling or falling. While these involuntary movements are typically harmless, they can occasionally disrupt the delicate process of falling asleep, prompting further investigation if they become a recurrent issue. We spoke to Dr Naveen Kumar, Senior Neurologist, Kamineni Hospitals, Hyderabad, who explained the causes and how to manage hypnic jerks.
Causes Of Hypnic Jerk
Dr Kumar said, “The exact causes of hypnic jerks remain multifaceted and not entirely elucidated.” However, several factors are thought to contribute to their occurrence, which are as follows:
- Dr Kumar said that these jerks often coincide with the natural transition from wakefulness to sleep. As the body relaxes and the brain's activity diminishes during this transition, it is believed that this change in neurological activity can trigger muscle twitches.
- Dr Kumar added, “Increased levels of stress and anxiety are known to elevate the likelihood of experiencing these jerks. It is thought that the body's elevated state of arousal due to stress can increase the chances of muscle spasms during sleep onset. Moreover, the consumption of caffeine and other stimulants, especially close to bedtime, has been associated with an exacerbation of the frequency and intensity of hypnic jerks.”
- Sleep deprivation or irregular sleep patterns may render individuals more susceptible to experiencing these involuntary movements. Understanding these factors can be instrumental in managing and mitigating the occurrence of hypnic jerks.
According to the Sleep Foundation, the sensation of hypnic jerks can change over time. They can be strong enough to startle someone out of sleep and prevent them from falling asleep. In other cases, they could be so subtle that the affected individual is completely unaware of them, while their bed partner might.
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Managing Hypnic Jerk
Dr Kumar said, “In most cases, treatment for hypnic jerks is generally not required since they are regarded as normal and harmless events during the sleep cycle. However, if these jerks become frequent and significantly disrupt your sleep quality, there are several strategies you can employ for prevention and management.”
Maintain Sleep Hygiene
Improving your sleep hygiene is crucial. You can do this by maintaining a consistent sleep schedule, creating a comfortable sleep environment, and avoiding stimulants like caffeine close to bedtime can all contribute to a more peaceful sleep onset.
Manage Stress Levels
Reducing stress through techniques, such as deep breathing, meditation, or yoga can be beneficial for managing hypnic jerks. Limiting the intake of caffeine and stimulants in the hours leading up to bedtime is advisable.
Stay Active
While regular physical activity can improve overall sleep quality, it's best to avoid vigorous exercise close to bedtime. Click here to learn about yoga technqiues for better sleep.
Check Your Diet
Dietary changes can also be effective in reducing the occurrence of hypnic jerks. Opt for a light, balanced evening meal and avoid heavy or spicy foods that may disrupt your sleep.
In more severe cases where hypnic jerks significantly affect your ability to fall asleep and stay asleep, consulting a healthcare professional is recommended. They may prescribe medications to alleviate symptoms and improve sleep quality.
Bottomline
Dr Kumar concluded, “It's crucial to note that if your sleep disturbances, including hypnic jerks, persist or worsen despite trying these strategies, it's advisable to consult a healthcare provider. They can help determine if there are any underlying medical conditions or sleep disorders contributing to your symptoms and recommend appropriate treatment options.”
[Disclaimer: This article contains information provided by a registered healthcare professional and is for informational purposes only. Hence, we advise you to consult with your expert if you face any complications.]