Why You Feel Like You're Falling Into a Void When Falling Asleep

Here you are, finally resting. Clean linens, fluffy cushion, as your form sinks into them, your mind starts to wander—until an odd feeling of plummeting snatches away your peace. Your heartbeat races, your limbs stiffen, leaving you puzzled. "But what just happened?!" Don't fret; this occurrence is known as a hypnic jerk, just one of those minor anomalies we encounter during slumber.

What does a hypnic jerk refer to?

A hypnic startle , also known as "hypnic jerk," is an abrupt and uncontrollable muscular twitch that happens right when you're drifting off to sleep. This phenomenon might be associated with various unusual experiences such as a sensation of tumbling, vivid but often odd dreams, or even a physical jolt throughout your body.

This occurrence is entirely normal and doesn’t signify anything unusual. Essentially, it’s a brief misstep at the beginning of sleep where your body starts to unwind while your mind might still be active ... occasionally, they get out of sync, leading to this minor hiccup during the transition into slumber.

What causes this sensation of falling?

Scientists don't unanimously agree about the exact source of the hypnic jerk, yet various intriguing theories have been suggested.

A somewhat turbulent transition: As you transition from being awake to sleeping, your brain activity decelerates. This shift may lead to a temporary lack of coordination in the messages transmitted to your muscles, causing abrupt spasms occasionally.
Stress can really ruin things: If you've had an tiring day, packed with emotions or stress, your brain might struggle more to shift into relaxation mode. Consequently, this could lead to a abrupt jolt as a protective reaction.
Stimulants don't help: Coffee, tea, energy drinks, or perhaps a little piece of dark chocolate consumed too close to bedtime can leave your nervous system heightened, affecting your sleep.
A heritage passed down from our forebears: Certain hypotheses propose that this response might stem from an early survival adaptation. Our arboreal forebears faced genuine dangers when dozing off atop branches, rather than just figurative ones. Consequently, the twitch may serve as a vestigial safeguard to ensure we maintain our equilibrium as we drift into sleep.

Are these sudden jerks at night something we should worry about?

In short: no. In most instances, these jolts are benign And they are not pathological. These are simply one of the numerous small idiosyncrasies our bodies display when entering idle mode.

That said, if you experience these jolts several times a night, to the point where you have trouble falling asleep, or if they are accompanied by pain, severe anxiety, or heart rhythm disturbances, then it would be appropriate to discuss it with a doctor. It's not so much the jolt itself that's worrying, but what it could reveal if it becomes too frequent or intense.

What strategies can be used to prevent them (or at least reduce their occurrence)?

There isn’t a foolproof method to entirely eliminate hypnic jerks, but practicing proper sleep habits can significantly decrease how often they occur.

Adopt a regular schedule: The body thrives on consistency. Aim to hit the hay and rise at the identical times daily, including Saturdays and Sundays. (yes, we understand, it can be challenging) .
Steer clear of stimulants in the later part of the day: This encompasses caffeine, nicotine, alcohol, and... binge-watching ultra-intense series just before bedtime.
Develop an environment ideal for unwinding: Lower the lighting, switch your phone to airplane mode, and create a serene, soft, and inviting ambiance. Your rest warrants a tableau from an arthouse movie, rather than a plot point in a thriller show.
Try relaxation techniques: soft yoga sessions, conscious breath control, peaceful book browsing... these can all serve as cues for your mind to start winding down.
Move during the day: A well-conditioned physique, maintained through consistent and suitable exercise, tends to drift into recuperative slumber more effortlessly.

Your body doesn't betray you, it speaks to you.

These nighttime jolts can be surprising, even worrying, but above all, they are a beautiful testament to the complexity and sensitivity of your body. It is constantly adapting, always listening, even when you are drifting off to sleep. What if we took a kinder look at these minor malfunctions? Yes, your leg has decided to bounce as if you were on an invisible trampoline, but this simply means that your body is preparing to enter a phase essential for your physical, mental, and emotional balance.

The sensation of falling into a void while falling asleep is an unsettling but perfectly normal experience. It's a fascinating facet of our transition to sleep, a small wink from our slightly overzealous nervous system. The next time you jump before drifting off into your dreams, remind yourself that it's not a glitch... it's just a system update.