The hypnic jerks is a strong, sudden and brief contractions of the body which happen as we are falling asleep. The hypnic jerks are also known as hypnogogic jerks and sleep starts. You should know that the hypnic jerks are very common condition and they are not serious, so you should not be afraid of it. The most common symptoms of hypnic jerks are jerk or jolt of a muscle or body part; sweating; rapid heartbeat; quickened breathing; dream or hallucination that leads to a startle, jump or fall; sensory flash.
It is not known the cause for hypnic jerks and healthy people can experience it without a known cause. Some of the most common causes for hypnic jerks include sleep deprivation; evolutionary hypothesis; exercise; anxiety and stress; stimulants. If you have noticed that the hypnic jerks are preventing you from getting sleep and being well – rested, then you should make an appointment with your doctor. You should take a time to relax before you go to bed so it can help to reduce how often your experience them.
You should know that there is no cure for hypnic jerks but you can take some of the below mentioned home remedies because they can lessen hypnic jerks. If the hypnic jerks become chronic, then it can have serious impact on your life. The hypnic jerks can lead to stress and anxiety, so it is very important to try to reduce as much as you can. Also, the hypnic jerks and lack of sleep can lead to heart conditions, higher blood pressure, weight gain and depression. These are the worst scenarios if you have a chronic hypnic twitching. If you suffer from hypnic jerks, then you need to talk with your doctor before you use some of the below mentioned home remedies so in this way you will avoid side effects.
Home remedies for hypnic jerks
- 1 Home remedies for hypnic jerks
- 1.1 Avoid caffeine
- 1.2 Lavender essential oil
- 1.3 Breathing exercises
- 1.4 Chamomile oil
- 1.5 Exercise earlier
- 1.6 Consume vitamins
- 1.7 Avoid stimulants
- 1.8 Eucalyptus
- 1.9 Do not allow yourself to get too tired
- 1.10 Avoid the vicious cycle of worry
- 1.11 Acupuncture
- 1.12 Create a bedtime routine
- 1.13 Apple cider vinegar
- 1.14 Have a light snack before bed
- 1.15 Calcium
- 1.16 Meditation
- 1.17 Yoga
- 1.18 Adopt a pre – sleep routine
You can take a morning cup of coffee if you are addicted to it. But you should remember that anything that is taken after midday can set you up for sleep disturbances. You should try to reduce your overall caffeine consumption level, especially in the afternoon and evening. The caffeine is stimulant which can increase the intensity of the hypnic jerks and it can aggravate the symptoms of stress and anxiety in the affected people. This is a reason why you should look always for caffeine – free beverages.
Lavender essential oil
This natural cure has soothing properties which can calm you and give you a relief from the symptoms of anxiety and stress. It can help you to have better sleep and it can help to stop having hypnic jerks. You should take a diffuser and fill it with water. You should add three drops of lavender essential oil to it. You should inhale the diffused aroma. You should do this natural treatment at least once per day, preferably before you go to bed.
Take a warm bath: You can take a warm bath before bedtime because this can prepare you for a good night’s sleep by relaxing all your body muscles. This can help to prevent muscle twitches or contractions which are cause for hypnic jerks.
When you are in bed, you should inhale for ten counts, hold for five counts and then, exhale slowly for ten counts. You should do this exercise several times per day because this can help to slow your breathing, brain and heart rate.
This home remedy is popular for its soothing properties. It can soothe the tension and anxiety in your body. It is promoting sleep and it relaxes your body which can help you to deal with the hypnic jerks at night. You should add 2 – 3 drops of chamomile oil to a diffuser which is pre – filled with water. You should turn the diffuser on and inhale the soothing aroma of chamomile.
You should get your daily sweat session in before noon. If you can’t do it, then you should try to do only low – intensity forms of exercises in the evening, such as yoga or Pilates.
It is known fact that certain vitamin deficiencies, such as Vitamin B12 and Vitamin D3 deficiency, can increase your risk of developing hypnic jerks. The Vitamin D3 is increasing the absorption of calcium in the intestine and it is preventing the deficiency, which is observed in the affected people. Also, it was found that correcting the deficiency of Vitamin B12 can improve the symptoms of hypnic jerks. This is a reason why you should get both vitamins through your diet. Some foods which are rich in Vitamin D3 and Vitamin B12 include milk, poultry, egg yolks, cheese, tuna and fatty fish. Also, you can get these vitamins through supplements, but you need to talk with your doctor about the correct dosage.
You should limit the amount of nicotine and alcohol which you use throughout a day, especially after midday. When you take a glass of wine before bed, then it can help you doze off, but you are having more chances to have restless sleep and to wake up. It is known that the alcohol is increasing the symptoms of anxiety and stress, which in turn can increase your risk of getting hypnic jerks. This is a reason why you should avoid the consumption of alcohol, especially later in the evening.
Magnesium – rich foods
It is known fact that the supplementation with magnesium can alleviate the symptoms of hypnic jerks. Magnesium can help to prevent muscle spasms and twitches and it can relax the muscles. The muscle contraction is the main cause of hypnic jerks, so you should add magnesium – rich foods in your diet which can help you to deal with this condition. Some foods which are rich in magnesium are nuts, fish, green leafy vegetables and fruits like avocado and fig. Also, you can take magnesium supplements, but you need to talk with your doctor firstly.
This is a relaxing herb. It is known that it is producing a cooling, relaxing and particularly, enjoyable aroma. You can take it as your home remedy for the hypnic jerks.
Do not allow yourself to get too tired
You may have a busy and tiring lifestyle, but you should never allow getting too tired. You should always aim to take enough sleep so you can function well throughout the day.
Avoid the vicious cycle of worry
The hypnic jerks can trigger a vicious cycle of worry if you become fixated on them. If you are worrying too much about hypnic jerks, then you might start to get let sleep and become more fatigued. Both fatigue and anxiety are thought to contribute to the frequency of hypnic jerks and so a vicious cycle begins. You should not give yourself occasional sleep because this can cause you more hypnic jerks. You should try to relax, forget about the hypnic jerks and go back to sleep.
You can take acupuncture as your natural treatment for hypnic jerks. You should visit trained acupuncturist so you should be sure that he or she will do the right treatment.
Create a bedtime routine
You should create a bedtime routine which can help your body to relax and reduce the stress. Some people drink calming tea or warm milk and read a book before they go to bed. Others prefer to listen to music or to do gentle stretches.
Apple cider vinegar
This natural cure is shown to be effective with the hiccups so it can help with the hypnic jerks so you can try it.
Have a light snack before bed
You should eat a light snack before you go to bed. If you have noticed that the hypnic jerks happen repeatedly, then you should get up and take a light snack.
It is very important to take enough calcium from your diet. Also, you can take calcium supplements but you need to talk with your doctor about the correct dosage and how long you should take them.
Meditation can help you to deal with hypnic jerks to a large extent, especially the breath meditation which is involving slow and steady deep breathing exercises. It will promote peace of mind and it can help to alleviate the symptoms of hypnic jerks.
You can make yoga because it can help you to deal with the hypnic jerks.
Adopt a pre – sleep routine
Thirty minutes before you go to bed, you should disconnect from technology, turn down the lights and slow down. You should help your brain to prepare for sleep by cranking down your energy use and relaxing before you try to get shut eye. If you are using electronic devices right before you go to sleep, then it can become a part of your routine. You should try to avoid them before you go to bed.
What is a hypnic jerk? https://www.medicalnewstoday.com/articles/324666.php . Published March 11, 2019
Why Do People ‘Twitch’ When Falling Asleep? https://www.livescience.com/39225-why-people-twitch-falling-asleep.html . Published November 21, 2017
Why Does Your Body Twitch As You’re Falling Alseep? https://time.com/5008693/sleep-start-hypnic-jerk/ . Published December 4, 2017
Why your body jerks before you fall asleep. http://www.bbc.com/future/story/20120522-suffer-from-sleep-shudders . Published May 22, 2012