Dubai, United Arab Emirates (CNN) — Have you ever fallen asleep and suddenly felt like you were falling off a cliff, forcing you to wake up in a wrath?
Some people say they twitch with a noise, or as if a light is coming from inside their heads, while others explain that they feel an involuntary jolt from a sudden electric shock.
Typically, a hypnotic jerk involves a strong jerk that moves most of the body’s extremities, possibly with the muscles of the arms and legs involved, which can suddenly wake a person before they have a chance to fall asleep, according to sleep specialist Dr. Raj Dasgupta, MD, clinical assistant professor at the Keck School of Medicine at the University of Southern California.
The experience may be accompanied by a racing heart, faster breathing, sweating and hallucinations, according to the scientists.
Dasgupta explained that sleep jerk is a natural phenomenon that can affect both men and women, and at any age, and it is not supposed to cause anxiety.
He said, “It is estimated that about 70% of the population suffers from sleep jerk at some point.”
Medically, what is also known as “sleep-onset jerks” is classified as a type of myoclonus (involuntary muscle twitching), which is a category of rapid, involuntary muscle twitching. A classic example of myoclonus is hiccups (a short gasp that occurs after a contraction of the diaphragm), according to Dasgupta.
Although it is not known why the body twitches during sleep, experts believe that excessive caffeine intake, physical or emotional stress, may increase the likelihood of this phenomenon occurring.
Dasgupta pointed to exhaustion or sleep deprivation as possible causes of the hypnagogic jerk. However, most sleep jerks occur randomly in healthy people.
When to worry
Dasgupta asserted that there is no cure for hypnotic jerk and that it is generally harmless.
However, if you have any of the following symptoms, it’s time to see a doctor, multiple muscle twitches during the day, injury from sleep twitches, biting of the tongue or mouth while sleeping, or wetting the bed.
Dasgupta noted that “hypnotic jerks can sometimes be confused with seizures.”
“While they may look similar, there are some key differences. Seizures are a serious event that can be the result of an underlying condition,” he added.
He continued: “On the other hand, sleep jerking is a benign phenomenon that is not associated with any health conditions or concerns, and it may be fundamentally disturbing, especially if it continues to deprive you of sleep.
Try these solutions
For anyone experiencing this phenomenon, Dasgupta offers the following suggestions:
Reduce caffeine consumption: Dasgupta explained that consuming less caffeine throughout the day can help improve your overall quality of sleep, especially if you avoid caffeine in the late afternoon and at night.
Avoid or limit alcohol around bedtimeAlcohol may make you drowsy, but when the body has finished metabolizing it, you will still be awake, usually in the middle of the night. This will increase your stress and make you more prone to sleep jerk.
Try meditating before bedDasgupta notes that relaxing the body can make it easier to transition into sleep, making your muscles less likely to twitch. “One of the best ways to help sleep is to focus on your breathing. Most breathing exercises for sleep usually involve taking slow, deep breaths,” he said.
Maintain a bedtime routineTo get a good night’s sleep, this requires setting a bedtime, even during weekends and holidays. Dasgupta advises avoiding bright screens at bedtime, saying, “Bright light from TVs, computers, or smartphones can affect your sleep patterns and keep you awake when you should be sleepy.”