You’re finally drifting off after a long day, your body sinking into the comfort of your bed when—bam!—you feel like you’re suddenly falling off a cliff. Your whole body jolts awake, and you’re left wondering what on earth just happened. Even though it might have happened to you dozens of times, it never feels any less startling. The sensation can even be downright frightening, often leaving you wide awake after a sudden, unexpected jump.
If this sounds familiar, you’re in good company. Up to 70% of people experience this phenomenon, known as hypnic jerks or sleep starts. Whether it’s after a tiring day at work or a relaxed evening watching TV, these sudden twitches can strike anytime. Despite being so common, scientists are still trying to figure out exactly what causes them.
The science behind hypnic jerks:
Although the exact cause isn’t fully known, there are two leading theories. One suggests that hypnic jerks happen because of the natural winding down of your nervous system as you’re about to fall asleep. Your body is going through a process—your breathing slows, your heart rate decreases, your muscles relax, and your temperature drops. Imagine your body as a car shifting gears from drive to park. This theory suggests the jerks are like a hiccup during that transition, a reaction to your muscles winding down too quickly.
The second theory is even more interesting. It suggests that as your muscles relax, your brain gets confused and thinks you’re actually falling. It then sends a panic signal to your body, causing your muscles to tense up as if to protect you from a fall—even though you’re just lying safely in bed.
Researchers also believe certain external factors can make these jerks more likely, including caffeine (think that late-night cup of coffee), nicotine, lack of sleep, or even some medications like Adderall or Ritalin.
Is it normal to experience hypnic jerks every night?
Absolutely! These sudden jerks are completely involuntary, meaning you have zero control over them. Some people might feel like they’re tripping on a step, while others experience the full-on sensation of free-falling. No matter how it happens, it’s a normal part of the body’s process.
“It’s just the body signaling that it’s about to enter sleep mode,” says Dr. Rustgi. “It’s not a disorder, just a natural phenomenon.”
That said, while hypnic jerks are harmless, they can be annoying—especially if they keep waking you up just as you’re about to get that much-needed rest. So, is there a way to stop them? Fortunately, yes!
How to stop hypnic jerks from interrupting your sleep:
No need to stress about treatments, since hypnic jerks aren’t a medical issue. But if they’re bugging you, Dr. Rustgi suggests making a few lifestyle tweaks to reduce them:
1. Skip that afternoon espresso or any caffeine later in the day—it can be a sneaky culprit.
2. Ease up on intense workouts in the late afternoon. Instead, wind down in the evening with calming activities like stretching or breathing exercises.
3. Create a consistent sleep routine. Try going to bed at the same time each night, and steer clear of screens at least an hour before sleep (yes, that means no more late-night scrolling!).
With these simple changes, you might just find yourself sleeping peacefully—without the nightly “fall” and jolt awake!