Why You Might Be Experiencing Hypnic Jerks – And What to Do About Them

Few things ruin sleep like the sudden jolt of waking up in panic — a sensation many people know all too well. These are called hypnic jerks (or sleep starts), which often feel like falling and can be quite unsettling.

They usually happen just as you’re drifting off and are thought to be caused by your brain misinterpreting muscle relaxation as falling, triggering a reflex to “catch” yourself. Some theories also link them to dream-like imagery blending with waking reality.

Though their exact cause isn’t fully understood, common triggers include:

• Caffeine or nicotine (especially before bed)
• Stress or anxiety
• Intense late-night exercise
• Sleep deprivation

How to reduce them:

• Stick to a regular sleep schedule
• Cut down on stimulants and alcohol
• Avoid heavy workouts late at night
• Practice stress-reducing activities like meditation or deep breathing

Hypnic jerks affect up to 70% of people and, while annoying, they are harmless. Improving your sleep habits is often the best way to manage them.