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Hypnic jerks are sudden muscle twitches that occur when you’re falling asleep. You may have felt a jolt or a sensation of falling, which can wake you up unexpectedly. Although these jerks are usually harmless, they can be startling and uncomfortable for some people. They often happen when your body is tired or stressed.
Read ahead to explore what causes hypnic jerks and which deficiency is responsible. Regarding the same, here are a few helpful tips to manage them. By understanding these muscle contractions and learning how to reduce their occurrence, you can improve your sleep quality and feel more relaxed at bedtime.
What Deficiency Causes Hypnic Jerks?
Hypnic jerks can sometimes be linked to nutritional deficiencies. "It happens when one part of the brain is still active while other parts are getting ready to sleep,” explains Dr. Anil R, a neurologist at Manipal Hospital in Bangalore. The expert also says that not having enough sodium, calcium, and magnesium can cause hypnic jerks. These minerals are important for how muscles work and for the health of the nervous system. If you don’t get enough of them, it may lead to more hypnic jerks.
Tips To Manage Hypnic Jerks
Ekta Khurana, a psychologist and founder of Turn of Mind, Delhi, shared a few tips to manage sudden shakes while sleeping.
- Bedtime Meditation: Meditating before bed helps your mind relax and focus. This can reduce racing thoughts and anxiety, which may lead to hypnic jerks.
- Progressive Muscle Relaxation (PMR): Tensing and then relaxing your muscles can help release the tension built up during the day. This tells your body it’s time to relax and get ready for sleep.
- Consistent Sleep Schedule: Going to bed and waking up at the same time every day helps keep your body’s internal clock regular. This can improve your sleep phases and reduce disruptions that might cause hypnic jerks.
- Comfortable Sleep Environment: Making your bedroom comfortable can help prevent things that might trigger hypnic jerks, allowing you to relax and sleep well.
- Stress Reduction Activities: Doing activities that lower stress can calm your nervous system, making it less likely for anxiety or tension to cause hypnic jerks.
- Limit Screen Time: Reducing time spent on screens before bed helps your body produce melatonin, which is needed for sleep. This can lower the chances of having hypnic jerks.
- Journaling: Writing down your worries or thoughts can help clear your mind, making it easier to relax before sleep and reducing the chances of hypnic jerks.
- Relaxing Bedtime Rituals: Having calming routines before bed signals to your body that it’s time to wind down, helping you relax and sleep better, which can decrease hypnic jerks.
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What Are The Main Causes of Hypnic Jerks?
These sudden muscle contractions can jolt you awake as you’re falling asleep and can be both surprising and unsettling. While they are generally harmless, understanding what causes them can help you manage their occurrence. Below are a few causes of hypnic jerks.
- Fatigue and Sleep Deprivation: Not getting enough sleep or being very tired can make your nervous system act up. This can cause muscle contractions, leading to hypnic jerks.
- Stress and Anxiety: High stress and anxiety can make it difficult to fall asleep. When you are stressed, your body releases hormones that can tense your muscles, which makes you more likely to have hypnic jerks.
- Caffeine and Stimulants: Drinking coffee or using nicotine close to bedtime can make your nervous system too active. This increases the chances of experiencing hypnic jerks.
- Irregular Sleep Patterns: Not having a regular sleep schedule can disrupt your body’s natural sleep cycle, making you more likely to have hypnic jerks.
- Vigorous Exercise Before Bed: Doing intense exercise late in the evening can keep you alert, which may lead to more hypnic jerks when you try to sleep.
- Other Sleep Disorders: Problems like insomnia or restless legs syndrome can make it more likely for you to have hypnic jerks.
Conclusion
The tips mentioned above can help reduce hypnic jerks, but it’s also important to live a healthy lifestyle. Make sure you get enough sleep, manage stress, and eat a balanced diet. Regular exercise and good sleep habits are important too. If you have serious or ongoing problems, see a doctor or healthcare professional for a complete check-up and personalized treatment options.