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Maybe you have at some point experienced during dreaming the feeling that you are falling into the unknown. It’s called a hypnic jerk. It is a muscle contraction that appears during sleep and usually affects the lower limbs. These jolts can be mild or stronger and many people don’t even notice them. Others, however, during this state may experience various sensations, for example visual hallucinations. You might think that it is very rare, but the opposite is true. Almost everyone experiences them during their lifetime. Many of us mistakenly believe that they are nightmares.
You are lying comfortably in bed and begin to fall asleep peacefully. In the middle of the night, however, you suddenly wake up in terror, sweating, because you had the impression that you were falling from a great height and would never land. Or even worse, that you will land soon. It can be a very frightening experience, but it is only hypnic jerks, which are a completely natural part of our sleep. It is a very common experience that almost every one of us will experience during their life. Today we take a closer look at this interesting condition and perhaps next time you will not be so afraid of these frightening hallucinations.
Hypnic jerk: what is it?
Surely you know that during sleep we go through different phases so that we sleep well and our brain and the rest of the body can go through all the processes it needs. Individual cycles usually last 90 minutes and each of us goes through 4 categories of phases: wakefulness, light sleep, deep sleep and REM sleep. The duration of the individual phases naturally varies depending on each of us. A hypnic jerk is an involuntary muscle contraction that occurs during the transition from wakefulness to sleep.
Just like in the case of hiccups, these bodily movements cannot be controlled and are completely natural. They affect men and women of all ages and can have a very mild but also a very strong intensity. When it happens, you may notice a feeling of falling, but also an increased heart rate, faster breathing and sweating. You do not need to be worried, because these states are completely normal and natural. In extreme cases they can cause short-term insomnia if they are very strong. In such a case you should consult your doctor.
What causes hypnic jerks?
Unfortunately (as with hiccups) scientists have not yet been able to clearly determine the reasons why hypnic jerks occur. However, there are factors that can increase their frequency. If you avoid them, you will probably not even know about these jerks because they will be very mild. Risk factors include anxiety, emotional stress, lack of sleep, high physical activity, consumption of large amounts of coffee or stimulants, and nutritional deficiencies in the diet (especially magnesium).
Risk factors
Surely you have sometimes tried to fall asleep under stress and you know that it is very difficult. When you are nervous, your brain wakes up. That can cause hypnic jerks. Try relaxation techniques or meditation before sleep. Insomnia is also a big problem, and it affects your whole body. In any case you should try to sleep 8 hours a day. Only then will your body function correctly. Physical activity is of course good for you, but exercising in the evening can disrupt your natural biological clock and, in the end, your sleep.
Stimulants like coffee or nicotine can also keep your body and brain awake longer than you would like. If you drink coffee late in the afternoon or evening, you cannot expect quality sleep. On the contrary, these unpleasant jerks may appear, which will only reinforce your insomnia. Nutritional deficiencies are a broad topic, but the most important are adequate levels of magnesium, iron and calcium. If you eat a healthy and varied diet, your body will get all the nutrients it needs, and you will not have unnecessary problems with these jerks. Keep these factors in mind and you will surely sleep calmly and comfortably.
