I’m a doctor – here are three ways to help stop your body involuntarily ‘glitching’ when you fall asleep
- Dr. Joe Whittington revealed how to reduce the risk of ‘hypnotic shocks’
- These ‘glitches’ are involuntary muscle contractions as we fall asleep
A doctor has revealed why we sometimes experience sudden, involuntary jerks or ‘glitches’ as we fall asleep, and how we can prevent this from happening.
Dr. Joe Whittington responded to someone’s complaint about their friend having these ‘hypnagogic jerks’ by offering his advice to anyone concerned about the extent to which they ‘glitch’ in their sleep.
Hypnagogic jerks, also called hypnic or myoclonic jerks, are associated with certain habits or experiences, but the exact mechanism behind them is unknown.
He started watching someone’s TikTok video of her and her partner taking a nap together, when he suddenly shivered in his sleep.
Dr. Whittington, known as Dr. Joe online said: ‘There are three things you can do to help minimize this.’
Dr. Joe Whittington revealed how to reduce the risk of involuntary ‘hypnagogic jerks’ while falling asleep
The doctor’s first advice was to reduce caffeine intake and use of other stimulants such as nicotine
The doctor’s first advice was to reduce caffeine intake and use of other stimulants such as nicotine.
The reason behind this link is not well understood.
One theory as to why we have hypnotic jerks is that the relaxation of the muscles as we fall asleep is misinterpreted at an unconscious level in the brain, leading to this rapid, involuntary muscle contraction.
Another popular explanation is that the reaction is to dream or something similar while falling asleep, before your body has completely shut down – as if your brain falls asleep faster than your body.
Dr. Joe’s second recommendation to his 1.7 million followers was to avoid physical activity before going to bed.
This may be counterintuitive, as exercise is generally beneficial when it comes to sleep, with regular exercise being associated with better sleep quality.
However, it does increase alertness and therefore exercising just before sleep can delay a good night’s sleep or delay falling asleep.
His third piece of advice was to reduce stress and anxiety.
According to the Sleep FoundationBoth everyday stress and anxiety disorders can contribute to sleep deprivation, which in turn leads to an increased risk of hypnotic jerks.
It added: ‘Some people who experience frequent hypnotic jerks may even develop anxiety around sleep itself, which only increases the chance of experiencing sleep deprivation and more hypnotic jerks.’
However, there is largely no need to worry about having these movements yourself, as up to 70 percent of people do, with just annoying yourself or your partner usually being the worst of the consequences.