Why you feel like you are falling right before sleep? The science behind the bizarre sensation of hypnic jerks

Time of India

27-04-2025

Have you ever been lying in bed, drifting off to sleep, only to feel as though you're plummeting through the air? One moment, you're wrapped up in warmth, and the next, you're jolted awake as if you've fallen off a cliff. It's a terrifying sensation that many of us have experienced, and it leaves us wondering: What on earth just happened?
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This unsettling feeling of "falling" is more common than you might think, and it's all part of a natural phenomenon known as hypnic jerks—or hypnagogic jerks. While the experience can be startling, the good news is that it's entirely normal and nothing to be afraid of.
The Jerk Explained: What Actually Happens?
So, what exactly are these mysterious jerks that seem to strike right before sleep? According to experts,
hypnic jerks
are sudden involuntary muscle movements that occur as you transition from wakefulness into sleep. These twitches happen most often during the first stages of sleep, specifically stages one and two, and they typically fade once you reach deeper stages like REM sleep.
Medical News Today
describes them as a type of "
sleep myoclonus
," a scientific term for jerking movements that happen during sleep or while falling asleep. These muscle spasms are essentially a quick contraction, which is often accompanied by a vivid sensation of falling—though, in reality, you're simply experiencing a muscle twitch.
It's not unusual to experience a hypnic jerk alongside a dream or nightmare. In some cases, what you're feeling may even become part of the dream itself. This phenomenon, known as
dream incorporation
, happens when external stimuli—like the sound of your phone ringing or an alarm going off—are seamlessly integrated into your dream, making it feel even more real.
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The Causes: Why Does This Happen?
Hypnic jerks are far from rare, and in fact, most people experience them from time to time. While they aren't harmful, they can certainly be startling. So, what causes this strange, seemingly random event?
One key factor is caffeine. If you've had one too many cups of coffee or a sugary fizzy drink before bed, your body may be more alert than it should be, leading to increased chances of twitching during sleep. Similarly, nicotine and alcohol can also disrupt your ability to relax, contributing to the jerking movements.
Late-night exercise is another culprit, especially if your body is still revved up when you're trying to unwind for bed. This heightened alertness can prevent you from reaching the relaxed state necessary for peaceful sleep.
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Another major trigger is stress. Whether you're dealing with work pressure or anxiety disorders, your body's stress hormone, cortisol, may be higher than usual, making it harder to settle into sleep and causing interruptions like hypnic jerks.
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Inadequate sleep is also a big factor. If you're staying up late scrolling through social media or dealing with insomnia, your chances of experiencing these jerks go up. Interestingly, adults are more likely to experience them than children, possibly due to the cumulative effects of lifestyle choices and stressors that increase with age.
Can You Prevent the Jerking?
While hypnic jerks are normal, they can be quite unsettling for some. If you're tired of feeling like you're falling in the middle of your sleep cycle, there are several steps you can take to reduce the likelihood of these jerks.
The first thing to tackle is caffeine, nicotine, and alcohol. Avoid consuming these stimulants in the hours leading up to bedtime, and consider reducing your overall intake to minimize their impact on your sleep.
Exercise earlier in the day, if possible, so your body has ample time to wind down before hitting the pillow. Keep a consistent sleep schedule, going to bed and waking up at the same time each day to help regulate your body's internal clock.
The temperature of your room can also make a big difference. Sleep experts recommend keeping your bedroom at a comfortable 65 to 68 degrees Fahrenheit to optimize your sleep environment. Additionally, a dark, quiet room can help minimize sleep disruptions, letting you drift off with fewer disturbances.
Lastly, screen time is a major disruptor of good sleep. We all know the drill: put down your devices an hour before bed. This gives your brain the time it needs to unwind without the blue light from screens interfering with your natural sleep rhythm.
When to Seek Treatment
Hypnic jerks are usually nothing to worry about. However, if these sudden jolts are impacting your sleep quality or causing you significant distress, it may be time to speak to a healthcare professional. They can help determine if there's an underlying condition or guide you toward solutions that can reduce or eliminate these jerks from your sleep routine.
In most cases, though, hypnic jerks are a harmless part of the sleep process. So the next time you feel like you're falling into an abyss right before bed, remember: it's just your muscles twitching, not a sign of impending doom.