When sleep twitches occur, they can wake both the sufferer and their partner. These reactions are usually preceded by an intense dream or hallucination. The typical thing is to experience the sensation of falling down stairs or in some deep place. Have you ever experienced this?
Sleep spasms are actually involuntary jerks that occur between wakefulness and sleep. They are also called myoclonic jerks or hypnic jerks. They are strong and short muscle spasms.
While they may be worrisome or uncomfortable, they’re not actually a serious problem. Indeed, It is a situation that a large part of the population experiences.
Although it is not yet known for certain why they occur, some factors favoring these episodes are known. Next, we explain them to you.
Why do spasms occur during sleep?
It is thought that the cause of sleep spasms lies in preparing the body for sleep. At this moment the body tends to slow down all functions, such as breathing and heart rate; in addition, motor function is interrupted. With this, it is ensured that during that time the body does not react and remains safe.
Other theories claim that these spasms are remnants of our ancestors. A study conducted at the University of Colorado (USA) states that hypnic spasms could be an archaic reflex of the brain’s misinterpretation during muscle relaxation at the onset of sleep.
It is as if it were a signal that previously alerted the sleeping ancestors that they were falling from the tree.
This suggests that sleep spasms are vestiges of a defense mechanism. Moreover, they can also be triggered by stimuli such as noises or lightsaccording to a publication by MSD Manual.
What factors can influence?
As we well know, the current pace of life affects many areas of health. Well, sleep is one of the most affected, according to an article published by Madrid Sleep Institute.
According to the experts of this institution, lead a fast pace of life and sleep a few hours a day It can lead to the appearance of various diseases, especially cardiovascular, hormonal and immune.
Similarly, these factors could lead to experiencing involuntary spasms, because many diseases predispose to suffer them, according to a Mayo Clinic article. While not all have been scientifically proven, other factors that appear to influence include the following:
- anxiety and stress, According to a study published by Therapeutic advances in neurological disorders.
- Fatigue.
- sleep deprivation
- Consumption of caffeine; the relationship between this factor and nocturnal spasms is discussed in a study published by confiscation.
- Use of other stimulant drugs.
Any type of problem that disturbs relaxation before bedtime can increase these spasms. In fact, even it is believed that nicotine and even exercise may be related, although further studies are still needed in this regard.
How to reduce spasms during sleep?
Since sleep twitching is understood to be due to anxiety or stress, the first step is to try to reduce these levels. Because of this, It is essential to change mentality and change some habits.
Routine can feel suffocating on many occasions, but we need to focus on keeping calm. Trying to see things less drastically can help us reduce that constant anxiety.
Likewise, it is essential to lead a healthy lifestyle. A good diet and regular moderate exercise are essential measures to get quality sleep.
While their conclusions aren’t definitive, a recent study published in Advances in nutrition describes the relationship between a healthy diet and the length and quality of night’s rest.
Moreover, The positive effects of physical activity are also reflected in the mental sphere. According to research published by Review of clinical psychologyphysical exercise contributes to the reduction of stress and anxiety levels.
In this sense, practicing sports such as yoga or Pilates, which promote relaxation and the management of breathing techniques, are highly recommended alternatives.
other habits
On the other hand, with regards to food you need to reduce your caffeine intake; As mentioned above, it is one of the factors that can trigger spasms during sleep.
Likewise, it would be advisable to stop smoking or, in the case of other toxic habits, eliminate them altogether. It is possible that any stimulant promotes sleep spasms.
Finally, as suggested Hauri (1991) try to establish a good sleep schedule. Try to organize your day to have at least eight hours to devote to rest.
Try not to take your problems to bed. The thoughts that cloud your mind will also be related to your approach to sleep.
Improve your health through sleep
Sleep spasms are nothing to worry about. However, if they affect the quality of your sleep too much, we recommend that you try to improve your habits.
As we could observe, lifestyle is decisive when it comes to sleep. In addition, if you consider that the spasms may be due to a complication that overcomes these factors, do not hesitate to consult your doctor to clarify your doubts and prevent major problems.
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