Jolting awake just as you drift off? How to settle hypnic jerks
You are finally sinking into sleep, then your whole body jumps, as if you missed a step. Your heart races and you are wide awake again. These sudden starts are called hypnic jerks. They are very common and usually harmless, and there is a lot you can do to make them less likely.
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What a hypnic jerk feels like
It often comes with a feeling of falling or tripping, a flash of a dream, or a sudden sound like a snap or a bang. Your arm or leg kicks out, sometimes your whole body. A partner may feel it too.
One jolt on its own is not a problem. The trouble starts when it happens again and again, or when you start lying there waiting for the next one. Then a harmless reflex turns into a reason to dread getting into bed.
Why your body jumps as you fall asleep
As you drift off, your muscles relax and your brain starts handing over from waking to sleep. Sometimes that handover is a little bumpy, and a burst of nerve activity makes the muscles twitch. Nobody knows the exact reason, but most people have them at some point.
They tend to happen more often when:
- You are overtired or your sleep has been short for a few nights
- You have had caffeine, energy drinks or nicotine later in the day
- You are stressed or anxious and your body is still on alert at bedtime
- You exercised hard close to bedtime
- Your bedtime keeps changing, so your body never quite knows when sleep is coming
Worry makes them more noticeable. The more you listen out for the next jolt, the lighter your sleep stays, and light sleep is exactly when they happen.
Things to try tonight
Give yourself a slow last hour. Dim the lights, put your phone down and do something quiet that you enjoy. Skip the late coffee, cola or tea, and keep alcohol low, as it can make sleep lighter later in the night.
When you lie down, breathe out for longer than you breathe in for a few minutes, and let your jaw, shoulders and hands go loose. If a jolt wakes you, take it as a sign that you were nearly asleep. Tell yourself “that was just my body letting go”, let your breathing settle again, and do not check the time.
Habits that help over the next few weeks
Keep the same bedtime and wake-up time every day, including weekends, so your body learns when to expect sleep. Move your exercise earlier in the day if you can. Cut back on caffeine after midday and watch for hidden sources, such as pre-workout drinks and some painkillers.
If stress is behind it, give your worries somewhere to go before bed. Write tomorrow’s list, then close the notebook. Over time, as bedtime becomes calmer, many people find the jolts fade into the background.
When to see a GP
Hypnic jerks on their own are not a medical problem. See your GP if the movements carry on through the night rather than just as you fall asleep, if you have an urge to move your legs in the evening, if you have jerks or fits during the day, or if poor sleep has lasted 3 months or more. A doctor can check for things like restless legs or a side effect of medicine.
If you have started to dread the jolt
If you lie there braced for the next jump, that is not silly. Your mind has noticed something that startled you and is trying to keep watch. The catch is that keeping watch keeps you awake.
What helps is teaching your body that drifting off is safe and smooth. With hypnosis we slow your breathing, soften your muscles and help you practise sinking into sleep without bracing. Many people find that once the bracing stops, the jolts matter far less and sleep comes sooner.
I am Adam Cox, a clinical hypnotherapist with 17 years in practice and post-graduate qualifications in clinical hypnotherapy. Sleep sessions are among the most listened to on my podcast, The Hypnotist, which has been downloaded more than 20 million times.
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Questions people ask
What is a hypnic jerk?
A hypnic jerk, also called a sleep start, is a sudden twitch of the muscles as you are falling asleep. It often comes with a feeling of falling. Most people have them sometimes, and they are usually harmless.
Why do I keep jolting awake as I fall asleep?
They tend to happen more when you are overtired, stressed, have had caffeine or nicotine later in the day, or exercised close to bedtime. Worrying about them can make them more noticeable.
Are hypnic jerks dangerous?
On their own, hypnic jerks are not a sign of anything serious. See your GP if movements carry on through the night, if you have an urge to move your legs, if you have jerks during the day, or if poor sleep has lasted 3 months or more.
How do I stop hypnic jerks?
Keep regular sleep times, cut back on caffeine after midday, move hard exercise earlier and give yourself a calm last hour before bed. If a jolt wakes you, let your breathing settle and avoid checking the time.
Can hypnosis help with hypnic jerks?
Hypnosis is designed to help you relax deeply and stop bracing at bedtime. Many people find that helps them drift off more smoothly and worry less about the jolts, although results vary.
Could hypnosis help your sleep?
Take my free sleep hypnosis suitability test. Tell me what keeps you awake, try two quick hypnosis experiments and get an honest answer, with your next step.
Want help to drift off without bracing?
If recordings are not enough on their own, we can work on it together. Start with a £49 consultation call over Zoom. We talk through what happens at night and whether hypnotherapy is right for you, and the fee comes off your first session. If poor sleep has lasted 3 months or more, please see your GP too.
Further reading: NHS: Insomnia · NHS: Restless legs syndrome · NHS Every Mind Matters: Sleep