Have you ever felt a jolt in your body when you were about to fall asleep and suddenly you jumped and woke up for a moment? Or sometimes you don’t fully wake up and just twitch in your seat. to sleep. This surprising response of the body is called hypnic jerk, and it’s more common than you think. It is a sudden and short-term involuntary muscle contraction that typically occurs during the transition from wakefulness to sleep. Although hypnic jolts are normal, they can create sleep disturbances for you or your partner.

Dr Amy Shah, MD and nutritionist, instagram We’ll share what you should avoid before bed to prevent hypnic jerks during sleep. These things should be avoided at least 3 hours before bedtime.

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According to Dr Shah, this is an incredibly common condition. “This happens to me too, especially when I have too much caffeine, am very stressed, or have just exercised. “So if you’re trying to prevent this (hypnic jerk), you can stop doing these three hours before bed,” he explained.

Caffeine

Caffeine is like our friend that helps us get through the day. It is a stimulant that keeps you awake and alert. However, it can disrupt sleep when consumed late at night. Coffee It keeps the brain alert, so it’s no surprise that drinking coffee or another energy drink too close to bedtime increases the likelihood of hypnic jerks. A. to work A study published in the Saudi Journal of Internal Medicine found that university students particularly suffer from poor sleep quality due to their frequent consumption of caffeinated beverages. The connection between coffee’s important role in disrupting sleep is exploited.

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Stress

Stress affects the brain and makes it difficult to fall asleep due to overthinking. It prevents muscles from relaxing and the brain remains more alert. Not only does sleep become more restless and decrease in quality, but hypnic jerks also occur more frequently. As the body tries to relax, the transition from wakefulness to sleep becomes difficult. Consider meditation, journaling, or any other relaxation technique to calm your nerves.

Exercise

As always this may come as a surprise exercise It positively affects the circadian rhythm and is consistently associated with improved sleep quality. But consider avoiding exercise 3 hours before bed. Intense and vigorous exercise right before bed increases adrenaline and heart rate, making it harder for your body to rest. Give yourself a few hours to rest after exercising before bed.

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Disclaimer: This article is for informational purposes only and is not a substitute for professional medical advice. Always seek the advice of your physician with any questions you may have regarding a medical condition.