Twitching in Sleep: Everything You Need to Know

Apr 23, 2021 • Daniela Perez

Why Do I Twitch As I’m Falling Asleep?

Have you ever wondered what causes you to jump or twitch in your sleep? Let’s dive into it (and how you can prevent this).

At some point or another, we’ve all experienced that sensation of falling while we’re trying to fall asleep. While it can leave your heart pounding for a couple of minutes, it’s pretty much universal. Despite this, it can leave you wondering what causes these twitches - also called hypnic jerks - and how you can prevent them. Let’s get into it!

What are Hypnic Jerks? 

Hypnogogic jerks (also known as sleep starts or hypnic jerks for short) are defined by healthcare professionals as brief contractions of the body that happen suddenly as you’re falling asleep. If you’ve ever dozed off and woken up in a jolt after feeling a falling or jumping sensation, you’ve experienced a hypnic jerk! 

These sleep twitches can leave you feeling startled, but they’re quite normal - up to 70 percent of people experience these myoclonic jerks (or involuntary muscle twitches). Did you know that hiccups are a form of myoclonus? Just like hiccups, hypnic jerks are not a serious disorder, but there are steps you can take to prevent them.

Why Do I Twitch While Falling Asleep? 

Sleep Deprivation

If you’re sleep deprived, chances are you experience hypnic jerks more than the average person. Why? During a normal night of sleep, we enter deep sleep in about 20-30 minutes. Right before this, your heart rate slows down, your body temperature decreases, and your body prepares for deep sleep, which is when your brain beginning to produce delta waves (very slow brain waves) and you have no muscle activity or eye movement. During this period, our bodies are so relaxed, that hypnic jerks are very unlikely to happen! 

However, if you’re sleep deprived, your brain can skip these initial stages, causing your body to get confused between whether you’re asleep or awake. This misinterpretation between body and mind can lead to hypnic jerks or sleep starts! 

Anxiety and Stress

If you sleep well, you can still be experiencing anxiety or stress, which are some other causes of hypnic jerks! Why? Because there’s another disconnect between your body and mind! If you’re feeling anxious, your brain is overthinking (and probably overworking!), but your body is tired and wants to sleep. This disconnect can cause your brain to misfire and can cause an increase in twitches. Oftentimes, sleep deprivation can lead to anxiety and stress and vice versa, so make sure to take it easy during these periods.

Caffeine Too Close To Bedtime

If you tend to have coffee close to bedtime, you can experience these jerks as well! The increased caffeine can prove to be a hinderance in getting to that deep sleep, because your brain is confused and thinks it should be awake, when really you want to be asleep! 

Exercising Too Late 

Last but not least, exercising close to bedtime, especially if they’re high intensity workouts, can cause hypnic jerks. Why? Because the brain and body are misinterpreting each other again! Your body is fired up from working out, but your brain is tired after a long day at work or school. This disconnect can cause these involuntary twitches while your body and brain struggle to get into deep sleep. 

How Do I Prevent Hypnic Jerks?

While there’s nothing to really worry about, hypnic jerks can be quite annoying, especially if they happen regularly. While it’s difficult to prevent them from happening ever again, there are steps you can take to make sure they don’t happen as often. The primary gist of our recommendations are to make sure that you maintain healthy sleep habits and your stress levels under control!

Change Up Your Routine

If you’re exercising late in the day, drinking a caffeinated beverage late, or watching an action movie right before bed, chances are you’re not setting yourself up for a successful snooze. Try yoga before bed and save the cardio in the morning! If you’re having a coffee late in the day, try and focus on your work earlier in the day or drink your caffeine roughly 4-6 hours before bedtime instead. We love action movies too, but the bright lights (and, well, action!) can stimulate your brain too much before bed. Try watching it at a different time or taking the time to wind down after with dim lights, a warm (non-caffeinated drink), and a book!

Make Stress Relief A Priority

Stress affects almost everyone, so it’s hard to say to not feel stressed ever - that’d be almost impossible! But, there are ways that we can learn to manage our stress and keep those cortisol levels low. Make sure that you’re taking time for yourself when you’re feeling stressed, whether that’s booking a relaxing massage, taking a long stroll and breathing in the fresh air, or reading a book or meditating before bed. Remember, stress is only momentary (even if those moments seem to last forever), but you’ll still be standing. Give yourself a little extra grace and love, even when things are difficult.

Try A Weighted Blanket

Weighted Blankets (we’re not biased!) are great for reducing stress and anxiety. Why? It’s science! DTP, or Deep Touch Pressure, is like a warm, familiar hug that increases serotonin (your happiness hormone) and melatonin (your sleepiness hormone), while reducing cortisol (your stress hormone). 

Luna blankets are made with 100% polyester & microfiber made from recycled plastic bottles and micro glass beads, providing comfort and confidence in the materials you snuggle up with at bedtime. As for the exterior, Luna blankets are available in soft sherpa fleece, cozy cotton, and cooling bamboo.

Set Up A Sleep Routine

Do you tend to hop right into bed at night? If so, setting up a bedtime routine might help to prevent sleep starts. Why? Because your mind and body will have come to the understanding that it’s time for bed. What exactly do we mean? For a couple of nights, try ditching your phone about an hour before bed. Choose something relaxing to do, whether that’s reading a book, taking a bath, or listening to a podcast or calming music. When you’re feeling extra sleepy and calm, it’s time for bed! Shut your lights off, grab your Luna, and let your brain and body fall into a deep sleep! 

Cotton Weighted Blanket

Cotton Weighted Blanket

Care Instructions: Wash on a Low Gentle Setting | Dry on Low Heat or Hang Dry

  • Outer Shell: 100% cotton
  • Filling: 100% polyester & microfiber + glass beads
  • Hypoallergenic
  • Free of harmful chemicals
  • OEKO-TEX 100 certified (HKX 17867)
  • 8 loops on every corner and side to accommodate cover ties
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