Being startled awake
Understanding Hypnic Jerks (or, Feeling Like You're Falling While You Sleep)
Dr. Dan JensenSleep
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Dr. Dan Jensen
Following the completion of his undergraduate studies at Brigham Young University, Dr. Dan Jensen trekked to the University of Nebraska, where he received his dental degree in 1996. After he received his degree, he worked with his dad (Dr. Bruce Jensen) for five years until he moved to Alaska, where he practiced dentistry for six years. Utah family life soon called his name again and Dr. Jensen moved back to Utah where he opened up his own practice in Kaysville, UT.
Latest posts by Dr. Dan Jensen (see all)
Have you ever woken up just as you were about to fall asleep? Did you wake up with a jerk, or the feeling of falling? This is called hypnic jerks, hypnagogic jerks, or sleep starts. Hypnic jerks are quite common, and the condition isn’t a serious disorder.
What Are Hypnic Jerks?
Hypnic jerks are strong, involuntary contractions that usually happen just when you’re drifting into sleep. This jolt in the body can startle you awake when you’re in the period between being awake and being asleep. Lots of people experience hypnic jerks from time to time, and researchers think that around 70% of people will experience hypnic jerks.
Hypnic jerks have a lot of names, including hypnagogic jerks, night starts and sleep twitches. All these terms describe the same thing. Hypnic jerks aren’t a serious disorder, they’re simply a natural contraction in the body that can happen to anyone.
Signs of Hypnic Jerks
Hypnic jerks are different for everyone. Sometimes the contractions will be enough to scare you awake, and other times you will drift off to sleep even after hypnic jerks. The signs of hypnic jerks include:
- A jerk or contraction in a muscle, such as in your leg
- A feeling of falling
- A dream in which you fall or are startled
- An increased heart rate as you wake up
- A shallow breathing pattern as you wake up
If you’ve experienced these, you’ve had hypnic jerks!
What Causes Hypnic Jerks?
Researchers aren’t quite sure what causes hypnic jerks.
They are a normal reaction in the body, and don’t cause any harm. We do know that some triggers can make hypnic jerks more frequent or more noticeable.
- Stimulants: One cause of hypnic jerks are stimulants. Caffeine, nicotine, and even alcohol can make it harder to fall asleep and can make you restless as you’re drifting off to sleep. Both coffee and smoking can increase hypnic jerks.
- Anxiety: Have you been feeling anxious? Stress and anxiety can keep your mind active even as your body is falling asleep. This can cause hypnic jerks as you’re drifting into sleep.
- Evening exercise: Getting enough exercise during the day will help you sleep soundly, but if you’ve been exercising in the evening you may experience hypnic jerks. Your body may be too active when you go to bed, making it harder for you to relax and fall asleep.
- Sleep hygiene: If you’ve been experiencing sleep starts, take a look at your sleep hygiene. You’re more likely to have sleep starts if you don’t give yourself time to wind down before bed.
It’s also important to sleep in a cool, dark room, and keep a consistent sleeping schedule - How to Treat Hypnic Jerks
Hypnic jerks are natural, and they don’t pose any health risks. Treating hypnic jerks isn’t necessary, but if you’re feeling anxious about hypnic jerks, or they’re making it harder for you to fall asleep, there are a few things you can do to reduce hypnic jerks.
Limit your caffeine intake – enjoy your coffee in the morning, but avoid drinking coffee or caffeinated drinks after lunch. Avoid caffeine in the afternoon and evening.
Get into a routine – if you’ve been having hypnic jerks, develop a consistent nighttime routine. Avoid using screens an hour before bed, turn off any bright lights, and do something that relaxes you, such as reading or doing breathing exercises. When you’re calm and relaxed before bed, you’ll reduce hypnic jerks.
Exercise in the day – make sure you do your workout earlier in the day. Try to exercise in the morning or early afternoon, so your body will have lots of time to wind down and relax before you go to sleep.
Sound Sleep Medical
If you’ve been experiencing hypnic jerks or feel like you’re falling while you sleep, you can make a few changes to your sleep habits to help you sleep more soundly.
Looking for more tips on ways to relax in the evening, develop a good sleep routine, or talk about any sleep disorder you may have? Visit us at Sound Sleep Medical where our team of sleep experts will help you get a great night’s sleep.
Why Do I Jerk Awake Right As I’m Falling Asleep?
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Terrors. Photo: Garo/Phanie/Corbis
You’re lying comfortably in bed, your heavy eyelids starting to close, when suddenly, you jerk awake, muscles tensed and gasping for air, because you feel like you just fell off a cliff.
Then you look around and realize you’re safe at home before sinking back onto your pillow, where you either nod off without incident or lie awake all night, wondering: What was that?
There’s a name for this phenomenon: It’s called a hypnic jerk or sleep start. It’s a sudden increase in muscle activity that happens to just about everybody and can be quite literally startling, though the intensity depends on the person, says Carl Bazil, M.D. Ph.D., director of the Sleep Disorders Center at New York–Presbyterian/Columbia University Medical Center.
Some people just twitch and don’t wake up; it’s their partner who tells them about it later.
Others actually cry out in fear, says Dr. Bazil, who’s also a professor of neurology at Columbia. Making a noise during a sleep start is likely associated with a visual component, like plummeting to your death, for instance. He says that experts don’t know the exact cause of sleep starts, but what seems to be happening is that there’s a neurological tussle between the brain systems that keep you awake and the ones that encourage you to fall asleep.
During this transitional state, the sleeping mechanism usually wins, but the wakeful one sometimes puts up a fight. “One of the things that happens as you fall asleep is your muscles relax, but the awake part may still be stimulating enough that it will temporarily overreact and you get this jerk of muscle activity,” he says. And for reasons that are unclear, it’s sometimes accompanied by an image.
Sleep starts are usually harmless, and since they’re considered more of an observation than a medical problem, there’s not a ton of research in this area. “It doesn’t usually mean anything, so there hasn’t been a huge amount of resources devoted to figuring it out,” he says. They’re like hiccups in that regard.
But doctors do know that sleep starts can be worsened by sleep deprivation, having too much caffeine or tobacco, and taking stimulant medications (like Adderall or Ritalin, for example) or drugs that have stimulating qualities. “The most common culprit by far would be caffeine,” he says. “If it’s bothersome, the first thing I tell people is to cut back on the caffeine, especially late in the day.
” And that, along with getting more sleep, should fix it right up. There are extreme cases where sleep starts are so intense and disruptive that people have trouble falling asleep in the first place, but Dr. Bazil says he’s only seen that a couple of times, so try not to think about it too hard next time you’re awake at 2 a.m.
What about the sudden muscle-jerks as you nod off in a particularly dry meeting? That head-bobbing action might be a different process because you’re falling asleep while sitting up, which could have been dangerous for our tree-dwelling ancestors. It’s possible that it’s an evolutionary reflex tied to protecting primates snoozing on branches. “If you’re in a position where your head starts to drop or your limbs start to drop, that may trigger this sort of response back into wakefulness,” he says. “It would be kind of a normal process, but also, I guess, theoretically protective to keep people from falling asleep in the tree — or in the meeting, that might not be a good thing either.
”
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US residents woke up and saw a mushroom cloud over Las Vegas
Komsomolskaya Pravda
In the world
Vladimir ROMANENKO
October 3, 2022 17:26
over the city
Las Vegas.
Witness photo from Twitter. Cumulonimbus clouds are "anvils", in the form of a "nuclear mushroom". Photo: from the social network
Residents of Las Vegas were frightened by a huge cloud that reminded them of a "mushroom" from a nuclear explosion. Eyewitnesses began to massively share their impressions on social networks, in particular on Twitter. nine0004
One of the eyewitnesses wrote that he saw a cloud forming. “Then lightning started shooting out of it. My tenant said that it started (formed) like 2 small funnel clouds that merged into one big cloud. With these nuclear conversations, you will be scared to hell,” an eyewitness shared.
"When you live in a city 65 miles from a nuclear bomb test site, oddly shaped clouds can be stressful," writes a Las Vegas resident.
Cumulonimbus anvils, also known simply as anvils, are cumulonimbus clouds that have reached a level of stratospheric stability and have the characteristic flat shape of the anvil top. This means a thunderstorm in its mature stage, which follows the cumulonimbus cloud stage.
nine0004
Literally two days ago, on October 1, 2022, Sochi tourists noticed the "Brocken Ghost" in the mountains. This phenomenon became possible to see thanks to a bunch of clouds, reminiscent of the shape of a person, around which a halo shines.
Las Vegas. Witness photo from Twitter. Cumulonimbus clouds - "anvils", in the form of a "nuclear mushroom". Photo: Photo from social networks
Las Vegas. Witness photo from Twitter. Cumulonimbus clouds - "anvils", in the form of a "nuclear mushroom". Photo: from social networks
Las Vegas. Witness photo from Twitter. Cumulonimbus clouds - "anvils", in the form of a "nuclear mushroom". Photo: from the social network
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EDITOR-IN-CHIEF OF THE SITE - KANSK VICTOR FYODOROVICH.
THE AUTHOR OF THE MODERN VERSION OF THE EDITION IS SUNGORKIN VLADIMIR NIKOLAEVICH. nine0004
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Acquisition of copyright and contact with the editors: [email protected]
How to wake up in the morning: 13 steps that will make you a person
May 10, 2021 Likbez Life
Instructions for those who come to their senses only for dinner.
You simply forget about many obvious things.
1. Set the correct music
Select the correct melody for the alarm. She shouldn't be annoying. In the morning, we are especially susceptible to everything, including sounds. You will want to quickly turn off the nasty alarm clock and fall asleep again. But it’s also not worth putting a very calm composition either. Under it, you will only fall asleep more soundly. nine0004
Turn on the radio or your favorite upbeat playlist as soon as you get out of bed. The body will automatically begin to move to the beat, the mood will rise, which means that you definitely won’t want to go back to bed.
2. Find a reason to wake up
Motivation will make you get out from under the warm blanket and start your morning rituals. Set a specific goal for yourself. For example, to have time to hand over the project by the deadline or to finish all the work before the evening. Minor but pleasant thoughts about a new outfit or a delicious breakfast will help to wake up.
nine0004
3. Add light
Light, ideally sunny, will help you wake up in the morning. But if you had to get up before dawn or in cloudy weather, call on electricity to help.
The fact is that in the dark we actively produce the sleep hormone melatonin. Therefore, after the alarm signal, turn on all possible light sources.
4. Stay on your feet for at least 9 minutes
There is a theory that it is during this time that the body will finally wake up. Especially if you make these moments as pleasant as possible. nine0004
5. Smile
Go to the mirror and smile at your reflection, even if you don't feel like it at all. Start simply with a mechanical movement of the lips. This will start the process of producing serotonin, the so-called hormone of joy.
American publicist Ron Gutman is sure that a smile can energize a person for the whole day. In his TED talk, Gutman compares the effect of smiling to getting a lot of money.
6. Exercise
Short morning workouts not only help you wake up due to the flow of oxygen to the brain, but also improve your figure and make you happier. So spread out the mat and do some exercises.
Dmitry Fedin
VIP trainer, candidate of psychological sciences
Every morning I start with exercises. It is better to give preference not to strength training, but to stretching. You need to gradually pull all your muscles and, of course, draw in the abdominal muscles. This exercise can be started right in bed: pull your knee to your stomach. First right, then left, then both at the same time. So your body wakes up. nine0004
You can also focus on push-ups. Perform three sets with breaks of 30 seconds. The main thing is to do as many push-ups as you can each time. This simple workout will tone you up and energize you.
If weather permits, put on your sportswear and shoes and go for a run.
The benefits are double: morning cardio and fresh air.
7. Wash your face
Wash your face with cold water as soon as you get to the bathroom. This is stress for the body, which means you will definitely cheer up. nine0004
Well, you will become more beautiful. Beauticians say that cold water protects the skin from premature aging. If you have time and energy, freeze some ice in the evening. And in the morning, wipe your face with a couple of cubes. This procedure will help you wake up and relieve you of bags under the eyes.
8. Brush your teeth
Even such a familiar hygiene product as toothpaste will help you wake up in the morning. Only here it is better not to experiment with tastes. As practice shows, the most invigorating pasta is classic, with peppermint. Taste, smell and a slight tingle in your mouth will help you wake up. nine0004
9. Take a contrast shower
This is a very simple, accessible to everyone and at the same time effective way.
Just do not immediately douse yourself with ice water, and then douse yourself with boiling water. The temperature should be comfortable. Increase the difference gradually.
And one more important rule: start the treatment with warm water and end with cold water.
10. Drink a glass of water
Drink a glass of water after the water treatment. This is a real alarm clock for your body. Water will start the digestive processes, and the body will understand that it is time to work. Athletes and those who adhere to a healthy lifestyle regularly start the day with water. nine0004
Julia Glyantseva
doctor, fitness nutritionist
Water is contained in most tissues of the human body. Therefore, it is impossible to wake up in the morning without it.
11. Smell coffee beans or an orange
You don't have to drink coffee to cheer up, just smell coffee beans. So say scientists from the United States. The fact is that the rich aroma of good coffee reduces the activity of genes that are responsible for drowsiness.
The aroma of citrus fruits also has an invigorating effect.
Don't forget this when choosing your air freshener or shower gel.
12. Prepare and eat breakfast
A delicious breakfast and even the thought of it will help you wake up. Don't limit yourself to scrambled eggs, experiment. Moreover, in the morning you can afford both proteins and carbohydrates.
The main thing is not to overdo it. Overeating will backfire and make you want to sleep.
13. Drink coffee
Where would you be without it? Just know the measure. After the first morning cup of coffee, somnologists recommend taking a break for 3-4 hours. Then in the middle of the day the body will be active and without additional doses of caffeine. If you drink too much coffee at breakfast, you will feel tired by dinner. nine0004
And yes, get enough sleep
Most experts consider 7-9 hours of sleep a night to be the norm. And employees of the University of Arizona came to the conclusion that for happiness a person needs exactly 7 hours and 6 minutes of sleep.
