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Has it ever happened to you that just as you were about to sleep, you suddenly felt a shock in your body, due to which you suddenly jumped and woke up for a moment? Or sometimes, you don’t wake up completely and just move around in your sleep. This startle response of the body is called hypnic jerk, and it is more common than you may realize. This is a sudden and brief involuntary muscle contraction that usually occurs when you transition from being awake to sleeping. While hypnagogic jerks are normal, they can disrupt your or your partner’s sleep.
Dr. Amy Shah, MD and nutritionist, shared on Instagram what not to do before bed to prevent hypnic jerks during sleep. These things should be avoided at least 3 hours before sleeping.
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According to Dr. Shah, this is incredibly common. “This happens to me too, especially when I’ve had too much caffeine, or I’m very stressed, or I’ve just exercised. So if you’re trying to stop it [hypnic jerk]You can stop doing those things three hours before bedtime,” she explained.
caffeine
Caffeine is like our friend that helps us get through the day. It is a stimulant that keeps you alert and awake. But consuming it late at night can cause sleep disturbance. Coffee keeps the brain awake, so it’s no surprise that drinking coffee or any other energy drink before bed increases the likelihood of hypnic jerks. A study published in the Saudi Journal of Internal Medicine found that college students especially suffered from poor sleep quality due to frequent consumption of caffeinated beverages. This is based on the relationship between coffee’s major role in disrupting sleep.
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Tension
Stress affects the brain and excessive thinking can make it challenging to fall asleep. This prevents the muscles from relaxing and the brain remains more alert. Not only does sleep become more restless, reducing its quality, but hypnic jerks also become more frequent. The transition from wakefulness to sleep becomes difficult as the body struggles to relax. Consider meditation, journaling or another relaxation technique to calm your nerves.
Exercise
This may be a surprise, as regular exercise has positive effects on circadian rhythms and is consistently associated with improvements in sleep quality. But consider avoiding exercise 3 hours before bedtime. Intensive and vigorous exercise right before bed increases adrenaline and heart rate, making it harder for your body to relax. Give yourself a few hours to rest after exercising before going to bed.
Also read: Last meal at 11am! Millionaire techie Brian Johnson, obsessed with ‘not dying’, reveals the secrets to slowing down aging
Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your doctor with any questions you may have about a medical condition.
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