Ever experienced the sensation of falling in a dream, only to jerk awake? You’re not alone. This is known as a hypnic jerk, and it affects 60-70% of people [1].
The Stages of Sleep
To understand hypnic jerks, it’s important to know the stages of sleep:
Stage One
This is the period when you start to drift off. It lasts several minutes and involves slower heartbeat, breathing, and eye movements with occasional twitches. Brainwave patterns also slow down.
Stage Two
A light sleep before entering deeper sleep. Heartbeat, breathing, and muscle activity further slow down, and body temperature drops with no eye movement.
Stage Three
Essential for feeling refreshed in the morning, this stage sees the slowest heartbeat and relaxed muscles.
REM Sleep
Rapid eye movement sleep occurs about ninety minutes after falling asleep. This is when most dreaming occurs.
You cycle through these stages four or five times every night, and the length of each stage may vary [2].
Read: What is Sleep Paralysis: Causes, Risk Factors, and Prevention
Hypnic Jerks
Hypnic jerks are involuntary movements that happen as you transition from wakefulness to sleep. They occur more often when your body is deprived of sleep and parts of your nervous system are awake while others are asleep.
Think of them as misfires caused by mixed messages from your nervous system. They usually happen during the transition from wakefulness into stage one of sleep or, in the case of severe sleep deprivation, from stage one straight into REM sleep.
While hypnic jerks are not dangerous, they may indicate a lack of sleep. If they occur frequently, assess your sleeping habits and make necessary changes.
Read: Sleeping Next To Someone Who Snores Could Be Damaging Your Health
Are Hypnic Jerks Dangerous?
Thankfully, hypnic jerks are benign and do not require treatment. However, if anxiety or difficulty falling back to sleep follows a hypnic jerk, remind yourself that it’s harmless and try to relax.
Hypnic Jerks and Lack of Sleep
If hypnic jerks occur due to a lack of sleep during a lecture or meeting, try focusing on the task at hand, making eye contact, drinking coffee, or ensuring to get enough sleep every night [3].
Remember, frequent hypnic jerks may indicate lack of sleep. Assess your sleeping habits and make changes accordingly.
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