Hypnic jerks, an astonishing and frequent phenomenon. What are the causes and how to avoid them? Complete decryption.
You are about to plunge into the world of dreams, your thoughts slowly slip into the unreal, and suddenly your body stumbles and you wake up with a start. Does this situation sound familiar to you? If so, you might be prone to a phenomenon known as hypnic jerks, according to Ellen Wermter, nurse practitioner and spokesperson for the Better Sleep Council, which promotes healthy sleep habits.
Hypnic jerk, also called sleep startle (sleep spasm), is a form of myoclonus, an involuntary muscle contraction. Ellen Wermter explains that these brief, sudden jolts usually occur in the first stage of sleep, a transitional phase between wakefulness and deep sleep. This sensation comes from the muscle relaxation that occurs when falling asleep. The brain sometimes interprets this relaxation as a fall, thus triggering a muscle contraction.
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Sleep Spasm: Factors and Precautions
Although sleep bursts are common, they can be amplified by various factors such as stress, intense physical exercise or taking certain medications, including serotonin reuptake inhibitors (SRIs). Alex Dimitriu, specialist in psychiatric and sleep medicine, specifies that lack of sleep, fatigue and the consumption of stimulants such as caffeine can also influence their occurrence.
In most cases, these tremors are harmless, but if they regularly disturb your sleep, a medical consultation is recommended, advises Dr. Dimitriu. Indeed, they can sometimes signal underlying health conditions, such as sleep apnea which can lead to muscle twitching due to a drop in oxygen in the blood.
Sleeping spasm: preventing nocturnal spasms
While there’s no sure-fire way to avoid these bursts, Ellen Wermter suggests adopting a regular sleep pattern and sleeping in a quiet, comfortable room. Controlling stress and limiting caffeine intake can also help reduce these jitters. Alex Dimitriu recommends avoiding caffeine in the afternoon, which could help reduce the startles.
In short, if hypnic jerks disturb your sleep, it is best to change your habits or consult a health professional to identify any abnormalities. Once you have strategies in place to soothe these jolts, you can expect to sleep soundly and peacefully, uninterrupted by those brief nighttime jolts.