Unexplained Body Movements During Sleep Onset: The Reason Behind Your Pre-Sleep Twitches
Hypnic jerks, also known as sleep starts or hypnagogic jerks, are sudden, brief, and strong contractions of the body that occur as a person is falling asleep. These jerks are common and generally harmless, affecting nearly 70 percent of the population.
Causes of Hypnic Jerks
The exact cause of hypnic jerks is not fully understood, but there are several plausible explanations.
Neurological Transition Phase
As the brain transitions from a wakeful state to sleep, it gradually relinquishes control over the body. During this phase, the motor system may send faulty signals, leading to small muscle contractions that are perceived as hypnic jerks.
Stress and Sleep Deprivation
In stressful periods or during sleep deprivation, hypnic jerks are more likely to occur. An anxious or tense body increases the likelihood of these involuntary movements.
Caffeine and Stimulants
The consumption of caffeine, nicotine, or other stimulants during the day can overstimulate the central nervous system, thereby encouraging the occurrence of hypnic jerks.
Intense Physical Activity
Engaging in intense physical activity during the day or immediately before bedtime can increase the likelihood of experiencing hypnic jerks.
Psychological Factors
Anxiety, tension, or internal restlessness can contribute to the occurrence of these jerks.
Differentiating Hypnic Jerks from Serious Conditions
While hypnic jerks are usually harmless, they can occasionally be exacerbated by other underlying conditions such as Restless-Legs Syndrome or Sleep Apnoea. If there is persistent discomfort or accompanying symptoms, a medical consultation is advisable.
Conclusion
Hypnic jerks are typically a normal part of the sleep process, influenced by stress, sleep deprivation, caffeine, overexertion, and psychological factors. Most of the time, they are harmless, but frequent or severe occurrences may require medical attention.
Nighttime workouts, especially high-intensity exercises, can disrupt sleep quality. To improve sleep quality during exercise, low-impact activities like yoga, Pilates, or stretching are recommended.
Breathing exercises, establishing a pre-bedtime routine, and avoiding stimulants like caffeine and nicotine, as well as late-night exercise, can help one relax and fall asleep more easily. By making these changes, the likelihood of experiencing hypnic jerks can be reduced.
If hypnic jerks are accompanied by multiple jerks during the day, other jerking or twitching movements during sleep, feelings of confusion when waking up, tongue or mouth biting while sleeping, injury caused by hypnic jerks, wetting the bed, or concerns about seizures, it is important to consult a doctor.
The main symptoms of hypnic jerks include jerking, jolting, twitching sensations, dreaming or hallucinating, feeling startled, a "falling" sensation, tingling feelings, sensory flashes, rapid breathing, increased heart rate, and sweating.
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