**Why You Feel Like You’re Falling Asleep – Literally**

You’ve finally made it to bed, utterly drained and ready for a good night’s sleep, when suddenly, just as you’re drifting off, it feels like you’re falling. Your body jerks you awake, and for a moment, you’re startled, unsure of what just happened. If this sounds familiar, you’re experiencing a “hypnic jerk,” a common sleep phenomenon.

No matter how many times it happens, the sensation never feels less abrupt or jarring. It can even be terrifying, as the sudden feeling of falling is interrupted by an involuntary jolt. If this has happened to you, don’t worry—you’re not alone. It’s estimated that up to 70% of people experience hypnic jerks (also called sleep starts) at least once in their lives. But what causes them?

### The Science of Hypnic Jerks

While the exact cause of hypnic jerks isn’t fully understood, there are two main theories. One suggests that these jerks occur as your nervous system “downshifts” during sleep. As your breathing and heart rate slow, and your body temperature drops, your muscles relax, and the jerk may be a response to this shift in muscle tone.

The second theory suggests that the brain misinterprets your muscle relaxation as falling. In an attempt to protect you, it triggers your muscles to tense, causing the sudden twitch.

Factors like caffeine, tobacco, sleep deprivation, and medications like Adderall or Ritalin can increase the likelihood of experiencing hypnic jerks.

### Are Hypnic Jerks Normal?

Yes, they’re completely normal! According to experts, hypnic jerks are a natural part of falling asleep and not a disorder. Dr. Rustgi explains, “It’s just a signal that your body is entering sleep mode.” However, frequent jerks can disturb your sleep, leaving you wondering if there’s a way to reduce them.

### How to Reduce Hypnic Jerks

While no specific treatment is needed, making small changes in your lifestyle can help. Dr. Rustgi suggests the following:

1. Avoid caffeine, especially later in the day.
2. Skip strenuous exercise in the afternoon, and instead practice relaxation techniques before bed.
3. Try breathing exercises to calm your mind before sleep.
4. Develop better sleep habits, like setting a consistent bedtime and avoiding electronics before bed.
5. Manage stress effectively.

By following these tips, you may be able to minimize those annoying sleep starts and get more restful sleep.