Hypnic myoclonus: what they are and why they appear

We are peacefully asleep and suddenly we feel that we fall from the bed or from the place where we are resting. However, when we open our eyes, due to the shock, we realize that we have not even moved from the spot.

This is exactly what happens when a person He experiences hypnic myoclonus. Sudden and uncontrollable movements that, despite not posing a health risk, can become highly annoying and disturbing.

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What are hypnic myoclonus?

A myoclonus consists of a muscle movement of a jerky and sudden nature, of short duration and that is not subject to the will of the person. In addition, in the specific case of hypnic myoclonus, these jerks appear just when we go from a state of wakefulness to the first phase of sleep.

As a general rule, only one of these hypnic myoclonus appears asymmetrically, the person has the feeling that he is falling. This perception of falling causes the person to wake up automatically and with a startled sensation.

Since the shocks can become really strong and momentarily cause certain anguish in the person who suffers from it, hypnic myoclonus is not considered a pathology serious.

These events, which occur in approximately 70% of the general population, do not usually pose a health risk and are considered a benign sleep disturbance. What's more, in some cases in which they appear occasionally, they are seen as something perfectly normal. An event typical of the process of going from wakefulness to sleep.

In these specific cases, myoclonus appears due to changes in breathing, decreased heart rate, muscle relaxation and temperature changes typical of the cycles of the dream.

This curious phenomenon becomes more and more interesting when we know that hypnic myoclonus appears because, by lowering our heart rate considerably, our brain interprets it as a sign of death, so it sends a powerful nerve impulse to try to revive the body.

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What causes them?

At the moment, it has not yet been possible to determine what factors cause these hypnic myoclonus. That is, what internal or external agents trigger that strong brain and muscle impulse.

However, it has been discovered that there are some conditions that can considerably increase the possibility of these myoclonus or jerks appearing:

• During times of stress, Just as experiencing both temporary and prolonged anxiety increases the possibility of myoclonus appearing during sleep.
• Carrying out high-impact physical activities, which involve significant muscle wear or fatigue, can also favor the appearance of these sudden movements. This could be due to a deficiency of calcium, magnesium and iron.
• Drinking alcohol and caffeine at night can increase the chance of getting these shakes.
• Certain medicines or drugs that affect the nervous system can also potentiate hypnic myoclonus.
• Finally, research is being done on how lack of sleep as well as resting in awkward or awkward postures affects this phenomenon.

When do they appear?

Hypnic myoclonus is an eventuality of the dream processes that appear when entering sleep. the first phase of this, when we leave the waking state and begin the first cycle of sleep.

Also, if we are especially tired, this change between one state and another is done more quickly. So, even though our muscles are very relaxed, our brain is still active, and when the feeling of falling appears, our brain generates an impulse to stay alert.

Despite the fact that this sensation in which we seem to fall is lived as if it were a dream, since we experience it when we are almost asleep, this event or peculiarity is not considered as such. The reason is that dreams, as we know them, only occur during the last phase of sleep; that is, the REM phase.

How can we avoid it?

As we have previously commented, experiencing these hypnic myoclonus does not pose a risk to our health. However, when these appear more recurrently, it can generate a great feeling of disturbance and restlessness.

Next we will see a series of recommendations to avoid these shocks. However, if these appear very frequently and even more than once during the night, It is advisable to see a specialist in neurology.

• Reduce anxiety or stress levels with activities that we find pleasant or through relaxation or meditation exercises.
• Do relaxing activities before going to bed. Such as a hot bath, light reading, etc.
• Do not perform excessive physical exercise, at least six hours before going to bed.
• Get the recommended 8 hours of sleep. Also trying to maintain a consistent sleep schedule.
• Do not consume alcoholic or caffeinated beverages before going to bed.
• Maintain a varied diet that provides sufficient amounts of magnesium and calcium that our body needs.