Have you ever been about to fall asleep, only to be startled by a sudden jolt, as if you’re falling? Maybe your partner has an unexpected twitch which wakes you up? Well this eerie phenomenon is known as a ‘Hypnic Jerk’ and creeps into the dreams of many – and it’s pretty common.
Dreams, the UK’s leading bed specialist, explored the reasons behind these phenomena and how they impact our rest. Although the exact cause isn’t known, there’s certain foods that can make it happen more often – and if it impacts your sleep, you may want to stop eating it before bed.
Dreams’ Sleep Expert, Sammy Margo, revealed: “Eating spicy foods before bed can stimulate your metabolism and raise your body temperature, which may increase brain activity and contribute to Hypnic Jerks. When your body is busy processing spicy meals, it can become more alert, making it harder for you to wind down.
“Additionally, the increased temperature can prevent your body from reaching the cooler state that promotes restful sleep. To minimise the risk, it’s best to avoid spicy meals late in the evening and opt for lighter, more calming foods before bed” meaning no spicy foods after around 7pm.
So what else can make these twitches worse and why does it happen?
These involuntary muscle twitches, also referred to as ‘sleep starts,’ stem from the part of the brain that controls the startle response. It’s believed that the body’s transition from a state of being awake, to asleep, causes a confusion in the brain’s responses, and reacts by attempting to ‘Jerk’ the person awake.
This intriguing topic has taken social media by storm, especially on platforms like TikTok, where viral videos frequently ask the all-too-relatable question, “Why does my partner twitch so much when they’re falling asleep?”.
The expert further cautioned that there are other possible causes of Hypnic Jerks that are not to do with spicy food – and there are things we may be doing that is causing this night time terror.
Stress
The expert says: “Everyday stress and anxiety can trigger more frequent and intense ‘Hypnic Jerks’, as elevated cortisol levels make it harder for the body to relax and smoothly transition into sleep. This Halloween season, are you finding yourself experiencing ‘hypnic jerks’ more often due to the thrills of scary movies and haunting costumes? Practicing relaxation techniques, like deep breathing or meditation before bed, can help lower cortisol and ease you into a more restful state.”
Overconsumption of caffeine or nicotine
Sammy Margo further reveals it’s not just what you eat that can impact your sleep, but what you drink. She explains: “It’s no secret that stimulants like caffeine and nicotine can keep your brain buzzing for hours, ultimately disrupting your sleep quality.
“However, research indicates that even consuming coffee up to six hours before bedtime can still make it challenging to fall asleep. To minimize the chances of experiencing Hypnic Jerks, it’s essential to limit these substances and steer clear of them in the hours leading up to bedtime.”
Lack of sleep & poor sleep quality
“Sleep deprivation—whether from insomnia, an occasional restless night, or an irregular sleep schedule—can all disrupt the body’s natural sleep patterns and raise the likelihood of experiencing Hypnic Jerks,” explains Margo. “To combat this, try establishing a calming bedtime routine, like reading a quirky book or sipping herbal tea. You might even consider keeping a journal by your bed to jot down any racing thoughts—getting them out of your head and onto paper can work wonders for your sleep!”.