Dr Amir Khan, a regular health contributor on ITV's Good Morning Britain and Lorraine, has explained the common phenomenon of feeling like you're falling just as you drift off to sleep. In a TikTok video, he described the sudden jolt awake as a hypnic jerk.
What Is a Hypnic Jerk?
A hypnic jerk, short for hypnagogic jerk, is a sudden, involuntary muscle twitch that occurs during the transition from wakefulness to sleep, according to The Sleep Foundation. The organization notes that 70 percent of people experience them at some point.
Dr Khan explained: "As you drift into sleep, your muscles relax, and sometimes your brain interprets that as falling. It's a misinterpretation, so it sends a quick signal to your body to catch you, and that's why you twitch awake."
Ancient Survival Reflex Theory
Some scientists believe hypnic jerks may be an ancient survival reflex dating back millions of years. "Back to when we slept in trees, a sudden twitch might have stopped us from actually falling," Dr Khan said. He assured viewers the phenomenon is "totally normal, totally harmless."
Common Triggers
Hypnic jerks are more common when you are stressed, have consumed caffeine late in the day, or are extremely tired. The Sleep Foundation adds that these jerks often feel like a jolt, a falling sensation, or a sudden kick, usually affecting one side of the body, and may be accompanied by a brief dream or startled feeling.
How to Reduce Hypnic Jerks
The Sleep Foundation recommends several strategies to minimize hypnic jerks:
- Going to bed and waking up at the same time every day
- Keeping the bedroom between 18 and 20 degrees Celsius
- Making the bedroom as dark and quiet as possible
- Avoiding electronics at least one hour before bed
- Reducing stress through yoga, meditation, or relaxing activities like reading or bathing
- Exercising daily, but not late in the evening
- Limiting caffeine, nicotine, and alcohol consumption
Dr Khan concluded: "So next time it happens, don't panic. It's just your brain being quirky."
