Hypnic jerks: what causes twitching in sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Learn the causes behind hypnic jerks, also known as muscle twitching in sleep, and why you might be twitching. Plus, 5 tips to stop twitching and sleep better.
Hypnic jerks are sudden jerking movements that can happen just as you’re about to fall asleep. These unexpected twitches can feel strange, but they’re a common occurrence for many people. Understanding these muscle twitches can be reassuring, particularly if you've ever wondered why your body suddenly jolts you awake. Fortunately, there are ways to try to reduce the frequency of these twitches if they bother you.
Why do I twitch when I sleep?
Hypnic jerks, also known as hypnagogic jerks, or sleep starts, are a very common part of our sleep experience. They’re sudden, involuntary muscle contractions that happen just as you're falling asleep.
These twitches can involve your whole body or just a part of it. Sometimes, it might feel like you're jolting or your body is making a quick jump, or falling. This might even wake you up for a moment. There's no need to worry—it’s normal and happens to many of us.
As you fall asleep, your body goes through many changes. Your muscles relax, your breathing slows down, and your brain activity shifts from a wakeful state to a sleep pattern. During this transition, your brain sometimes gets mixed signals. As a result, it might briefly think you’re falling or losing balance, causing your muscles to react.
Even though hypnic jerks can be startling, they’re generally nothing to be concerned about.
5 causes of hypnic jerks, or sleep starts
You might wonder what makes your body suddenly twitch when you're just about to fall asleep. Several factors can lead to hypnic jerks, and understanding them can help you manage or even reduce these unexpected twitches.
1. Caffeine and stimulants: Stimulants found in coffee, black tea, or sodas are known for giving you a boost of energy. However, when you consume stimulants close to bedtime, they can interfere with your sleep, making it harder to relax and leading to sudden jerks.
2. Exercise routine: Exercise is great for your health, but working out vigorously right before bed can leave you in an energized state. This can make it difficult for your body to unwind, which can trigger hypnic jerks.
3. Stress and emotional tension: When you're stressed, your mind is often active and alert. This mental activity can disrupt the natural process of falling asleep and result in a hypnic jerk.
4. Sleep deprivation: When you don't get enough sleep, your body is more prone to nighttime twitches.
5. Medications: Certain medications, particularly those affecting the nervous system, can also cause hypnic jerks. These drugs might alter the way your brain sends signals to your body, leading to these unexpected twitches.
Simple changes in your daily habits—like adjusting your caffeine intake or exercise routine—can make a big difference. Everyone's body responds differently, so what causes hypnic jerks in one person may not be the same for another.
Are hypnic jerks dangerous?
Experiencing a hypnic jerk might feel alarming, but in most cases these twitches are completely harmless. They don't signal any health problems and aren’t linked to any sleep disorders.
Worrying about the twitches can make them more likely to happen. So if hypnic jerks are causing you stress or anxiety, remembering that these twitches are typically harmless can help reduce their frequency.
However, if you find that these jerks happen often and affect your ability to get a good night's sleep, it might be worth talking to a doctor.
This is especially true if the twitches are accompanied by other symptoms, such as discomfort, or if they're causing you anxiety about going to sleep. In such cases, a healthcare professional can offer advice and discover if there's anything else affecting your sleep.
5 tips for how to stop muscle twitching in sleep
Creating a calm and conducive environment for sleep can reduce the occurrence of hypnic jerks and contribute to a more peaceful sleep.
1. Avoid excessive tiredness
Aim for 7-9 hours of sleep each night. For example, if you need to wake up at 6 am, plan to go to bed between 9 pm and 11 pm. Keeping a consistent sleep schedule helps regulate your body's internal clock and reduces the likelihood of hypnic jerks.
💙 Press play on a soothing Sleep Story, like The Secret Garden, at your desired bedtime to help you drift to sleep.
2. Limit caffeine intake
Avoid consuming caffeine or stimulant-heavy substances later in the day. Coffee, certain sodas, and energy drinks can keep your body in an alert state, making it harder to relax into sleep. If you usually have a cup of coffee at 4 pm, consider switching to a caffeine-free alternative like herbal tea.
💙 Rather than relying too heavily on caffeine to give you an energy boost during the day, try some Mindful Movement in the afternoon instead.
3. Establish a bedtime routine
Establish a calming routine about 30–60 minutes before bed. This could include activities like reading, taking a warm bath, or listening to soothing music. A predictable routine helps signal to your body that it's time to wind down.
💙 Creating a wind down routine at the end of the day can help you prepare for sleep and sleep better. Try our Unwind With Gratitude guided meditation with Mel Mah.
4. Practice relaxing meditations
Engage in calming activities like meditation or deep breathing exercises before bed. These practices can help ease your mind and reduce stress, which is often a trigger for hypnic jerks.
💙 A sleep meditation can help your body and mind relax at the end of the day. Soften Into Sleep incorporates progressive muscle relaxation and breathing techniques to help prepare you for rest.
5. Improve sleep hygiene
Make your bedroom a sleep-friendly environment. Better sleep hygiene can include using comfortable bedding, keeping the room dark and cool, and turning off electronic devices an hour before bed. For example, try using blackout curtains to keep your room dark, ensuring a more conducive environment for sleep.
💙 To block out disruptive sounds try a soothing soundscape or White Noise to help you stay asleep throughout the night.
Hypnic jerks FAQs
What causes hypnic jerks?
Hypnic jerks are caused by involuntary muscle contractions as your body transitions from being awake to falling asleep. These twitches often happen during the first stages of sleep when your muscles are beginning to relax. When your brain gets mixed signals during this transition, it might respond with a sudden jerk. Factors like stress, caffeine consumption, and tiredness can contribute to their occurrence.
What deficiency causes hypnic jerks?
There isn't a specific deficiency that's directly linked to causing hypnic jerks. However, a lack of proper sleep or an imbalance in your diet could contribute to a more restless sleep experience, potentially leading to more frequent hypnic jerks. A balanced diet and adequate sleep can help in reducing their frequency.
Why do I jerk randomly in my sleep?
Jerking randomly in your sleep, or experiencing hypnic jerks, happens as part of the body's transition into sleep. It's not entirely clear why they occur, but they’re thought to be the body's response to the muscles relaxing too quickly or the brain misinterpreting relaxation signals as signs of falling.
Is sleep myoclonus serious?
Sleep myoclonus—more commonly known as hypnic jerks—is usually not serious. It’s a common occurrence that doesn’t typically indicate any underlying health issues. However, if twitches disrupt your sleep significantly, it's advisable to speak with a healthcare professional.
Do hypnic jerks occur more frequently at certain ages or life stages?
Hypnic jerks can occur at any age, but their frequency can vary depending on different life stages. For example, young adults and people with irregular sleep schedules, like students or new parents, might experience them more often. This is likely due to factors like stress, irregular sleep patterns, and lifestyle changes typical of these life stages. As people age, they may notice a decrease in the frequency of hypnic jerks. However, individual experiences can vary greatly.
Are there lifestyle changes or habits that can intensify hypnic jerks?
Certain lifestyle habits can make hypnic jerks more intense or frequent. High caffeine intake, lack of sleep, stress, and vigorous exercise right before bed are common contributors to these sleep twitches.
How do I stop muscle twitching in sleep?
There are many ways you can try to reduce muscle twitching in sleep, or hypnic jerks.
Establish a consistent sleep schedule.
Avoid stimulants, like caffeine, close to bedtime.
Create a relaxing bedtime routine.
Practice stress-reduction techniques.
Engage in regular exercise—but not right before sleep.
These steps can help in creating a calm state for your body and mind, making a smooth transition into sleep more likely.
What drugs can cause hypnic jerks?
Certain medications can contribute to the occurrence of hypnic jerks. These primarily include drugs that affect the central nervous system, such as some antidepressants, stimulants, and medications used to treat ADHD. Additionally, certain types of medication used for asthma or weight loss that contain stimulants can also trigger hypnic jerks. Consult a healthcare professional if you suspect a medication you're taking might be causing sleep disturbances, and don’t stop taking your medication without their recommendation.
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