You arrive tired from work, you lie down on the bed and you go to sleep. After a few minutes, your body gives a small jolt that jolts you awake. Undoubtedly, a terrifying sensation that takes away your sleep and, therefore, affects your rest.

It should be noted that anyone can experience a body jerk or spasm just as they are falling asleep. However, It is important to clarify that this is not a disease, much lessso if you suffer from this condition you don’t have to worry.

According to experts, there are ways to prevent these nocturnal twitches, which are scientifically known as “hypnagogic jerk”. They are classified as a type of myoclonus, a brief involuntary spasm of a group of muscles in the body.

During the transition phase between wakefulness and sleep, this phenomenon occurs in which the heart rate slows, breathing slows, and muscles relax. Lisa Artis, deputy executive director of The Sleep Charitydeclared the following:

“Hypnotic jerks can affect the whole body or just the legs. At the same time, you may also feel that it is falling, you may experience a loud noise or even a flash of light.”.

The doctor affirms that these sensations are normal, Anyone can experience them at some point in their lives.but the most important thing is that thanks to the latest research it is already possible to know why they happen.

Excessive caffeine consumption and physical stress, the culprits behind the hypnagogic jerk

The specialists point out that the precise origin of the jerks at the onset of sleep is not yet fully understood, so more years of study are needed.

However, they point out that excessive caffeine consumption, physical and emotional stress can increase your frequency. The brain misinterprets the state of our body when we begin to sleep, believing that we are still awake, but noticing the lack of muscle movement, it immediately sends signals to activate them, hence the jerks.


Although they may be surprising, hypnagogic jerks are completely normal, highly common, and rarely indicate an underlying problem. They are benign and do not require medical treatment unless they significantly interfere with sleep quality.

Fortunately, there are methods to reduce and completely eliminate the jerking or jerking sensations when you fall asleep. People are recommended to change certain habits before going to sleep to improve their sleep and, therefore, their rest.

Do relaxing exercises before going to sleep

Exercising a few hours before bed increases the likelihood of having difficulty falling asleep. It is for this reason that it is recommended to relax and finish training at least two to three hours before going to bed.

One of the reasons that can affect the quality of rest is that the intensity of the training can have a negative impact on sleep.. In addition, exercising intensely causes fatigue and the muscles are subjected to greater stress.

To counteract this, it is suggested to do an exercise routine in the morning or sessions of lower impact in the evenings, such as swimming, walking, Pilates or yoga, which especially focus on breathing. The goal is to relax the body so you don’t have jerking episodes.

Have a cup of decaf or milk

vegetable milk

Drinking a cup of coffee before bedtime increases the frequency of sleep onsets and interferes with rest.

Drinking decaffeinated or non-caffeinated beverages as well as milk before bedtime is recommended as it can prevent hypnagogic jerks. Experts note that consuming low-alcohol beverages during this time period can also help prevent nighttime awakenings.

Chill out

Difficulty falling asleep can put people under stress, which can contribute to lack of sleep and exacerbate the jerking problem when falling asleep. The quality of rest is vital, since fatigue and sleep deprivation increase the risk of experiencing them.

In case your mind is racing when you go to bed, it is advisable to practice breathing techniques and put negative thoughts asidereplacing them with peaceful images.

Carrying out these methods can help calm the mind and relax the body, thus favoring sleep conciliation. On the other hand, body relaxation facilitates the transition to rest, reducing the probability of muscle contractions.

sleeping baby

Some tips to prevent sleep onset shakes are to establish a regular sleep routine, avoid caffeine consumption, reduce stress, avoid strenuous exercise before bedtime, avoid cell phone use before going to bed, and establish bedtime practices. of mind relaxation.

If the jolts when you fall asleep persist and significantly affect your rest, it is advisable to consult a professional for proper diagnosis and treatment.

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