Certain factors increase the likelihood of hypnic jerks, including excessive caffeine or stimulant use, stress, sleep deprivation, and exercising too close to bedtime. Stimulants like caffeine and nicotine stay in your system for hours, disrupting sleep and possibly triggering these jerks.
Although hypnic jerks can be unsettling — affecting up to 70% of people — they are harmless. To minimize them, experts recommend good sleep hygiene: maintaining a regular sleep schedule, reducing stress, exercising earlier in the day, and cutting down on caffeine, nicotine, and alcohol.
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