While there is no clear explanation behind twitching in sleep causes, the above theories suggest that external factors can play a role. If you’ve been suffering from many hypnic jerks recently, the best advice would be to avoid any additional light or sound in your bedroom and try to wake up naturally without an alarm clock. You can also try the following tips to try to stop yourself from twitching while sleeping:
1. Avoid late-night exercise
Exercising too close to bedtime can stop your body from relaxing when it’s time to sleep. Here’s what Healthline had to say on the matter:
In general, if you’re going to exercise at night, it’s best to do light to moderate-intensity activity. This level of activity may help you fall asleep faster and get better quality sleep. It’s also important to complete your workout at least 1 hour before bedtime. If possible, aim to finish at least 90 minutes before you head to bed. This will give your body enough time to wind down.
2. Eliminate caffeine
Caffeine (and other stimulants) are great for keeping you awake, so we recommend eliminating caffeine later on in the day. Here’s what CNBC had to say:
Caffeine can disrupt your sleep up to six hours after consuming it, leading to an hour or more lost in rest, one study found.
So if you want to start winding down and going to bed at 9 p.m., drinking coffee after 3 p.m. is a bad idea. Some health experts recommend people stop drinking coffee as early as 2 p.m.
3. Reduce stress
A highly stressful lifestyle can play havoc with your sleep as you are likely to be more alert, which makes you much more prone to jerks and involuntary muscle twitches. If you’re struggling to reduce stress, check out our podcast on how to sleep when you’re stressed.