Why do I feel like I’m falling while I’m sleeping?

Have you ever been on the brink of a peaceful sleep, only to be jolted awake by the sensation of falling? This sudden jerk, often accompanied by a vivid dream of tripping or falling from a height, can be both confusing and alarming.

what do medical professionals have to say about this phenomenon?

Well, according to researchers this is quite common and is known as a hypnic jerk or sleep start. 

The Sleep Cycle:

To understand hypnic jerks, it’s important to understand the human sleep cycle. Sleep is divided into several stages:

• NREM Stage 1: Non-rapid eye movement (NERM) stage 1 is the lightest stage of sleep, where you drift in and out of sleep and can be easily awakened. 
• NREM Stage 2: This stage is characterized by a decrease in heart rate and body temperature. You become less aware of your surroundings.
• NREM Stage 3: This is the deep sleep stage, where the body undergoes repair and regeneration.
• REM Sleep: During Rapid Eye Movement (REM) sleep, the brain becomes more active, and dreams occur. This stage is crucial for emotional regulation and memory consolidation.

Hypnic Jerks tend to occur in stages 1 or 2 of sleep and disappear in stage 3, They occur when a person transitions from a wakeful state to a sleeping state.

What are Hypnic Jerks?

Hypnic jerks are those sudden, involuntary muscle twitches that often jolt you awake as you’re drifting off to sleep. They’re a common experience.

These jerks are a type of myoclonus, meaning rapid, uncontrollable muscle movements. You might feel just one, or several in a row, followed by relaxation. It’s common to pair these physical jolts with sensory experiences like feeling like you’re falling, seeing flashes of light, or hearing strange noises. 

While sometimes accompanied by tingling or discomfort, hypnic jerks are generally harmless.

The intensity of hypnic jerks varies. Sometimes they’re so mild you might not notice, while other times they can be strong enough to fully awaken you and disrupt your sleep. 

Although they can happen at any age, they’re more frequent in adults, possibly due to factors like stress or caffeine intake, which are more common in this age group.

What Causes Hypnic Jerks?

Several harmless factors can cause hypnic jerks and understanding them can help you manage and avoid hypnic jerks.

Caffeine and Other Stimulants:

We’re all addicted to our morning or afternoon pick-me-up, but let’s face it: caffeine’s downsides are as common as coffee shops.  Caffeine’s long-lasting impact can disrupt your sleep, leaving you feeling restless and jittery. Its stimulating properties can linger in your system for hours, causing those annoying nighttime muscle twitches  – hypnic jerks.

A study conducted by the Journal of Clinical Sleep Medicine found that people who consumed caffeine 6 hours before bed still had trouble falling asleep.

Exercising Before Bed:

Exercise is a fantastic way to boost your health, but timing is key. Working out too close to bedtime can disrupt your sleep. Physical activity energizes the body, raises your core temperature, and releases stimulating hormones, making it harder to unwind and fall asleep.

Sleep Deprivation:

Sleep quality is significantly impacted by both sleep disturbances and insufficient sleep. There is no doubt that sleep deprivation along with hypnic jerks have effects on moods, memory, and more.

Stress and Other Emotional Triggers:

Stress and anxiety can significantly disrupt sleep quality. Elevated cortisol levels caused by these factors can lead to restlessness and difficulty falling asleep. Additionally, emotional turmoil often results in a hyperactive mind, making it challenging to relax and enter a restful state. This mental overactivity can contribute to sleep disturbances, including hypnic jerks.

Should You Be Concerned?

Hypnic jerks are nothing to fear. Up to 70% of people experience them. While they can be startling and disruptive, especially for sleep partners, they’re generally harmless. Although rare, it’s possible to experience a minor injury from a particularly strong jerk, but this is highly unusual.

How to Prevent Hypnic Jerks?

Practice Good Sleeping Habits:

Good sleeping habits can significantly reduce the occurrence of hypnic jerks. Here are some tips to improve your sleep:

• Go to bed and wake up at the same time every day, even on weekends.
• Try calming activities before bed, such as reading, meditating, or taking a warm bath.
• Avoid caffeine, nicotine, and other stimulants at least 6 hours before bed.
• To sleep comfortably make sure your bedroom is cool, dark, and quiet.

Manage Stress and Anxiety

Since stress and anxiety can contribute to hypnic jerks, to manage them try:

• Techniques such as deep breathing, progressive muscle relaxation, and mindfulness meditation can help reduce stress and promote relaxation.
• Regular physical activity can help reduce anxiety and improve overall sleep quality. However, avoid vigorous exercise close to bedtime.

Here’s a breathing exercise recommended by HealthOrg:

• Lay down in bed and close your eyes.
• Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

Monitor Diet and Lifestyle:

Hypnic jerks can often be managed through lifestyle improvements. Adopting healthier habits can help reduce their frequency and intensity.

• Dehydration can lead to muscle cramps and spasms, so ensure you’re drinking enough water throughout the day.
• Eating large meals close to bedtime can interfere with your sleep. Try to have your last meal at least two to three hours before going to bed.

Hypnic jerks might be a frustratingly common sleep intruder, but rest assured, they pose no real threat. By making a few lifestyle tweaks and understanding their harmless nature, you can tackle hypnic jerks and reclaim your peaceful sleep.