[allisoninsomnia]

Hi, I seem to start to nod off to sleep then get those Hypnic jerks that wake me up. When this happens my heart rate shoots up and I seem to go into mild panic/frustration. Should I get out of bed here?? It seems to happen a lot which makes me worry I would never be in bed if this was the case. Alternatively am I better doing some sort of mindfulness meditation or something to get my heart rate back down and calm myself in bed? If so does anyone have any routines they recommend? Thanks

[Elmtree57]

Hi Allisoninsomnia! I know exactly what you are talking about. It happened last night. I was on side and was woken up with a jerk and gasping for air. Then, up for the entire rest of the night. So, no sleep at all. I had only been asleep less than an hour. I don’t know how to stop this. I’ve had it for quite a few years. Seems it comes and goes. Last night was one I had not had in a while. I hope it’s not a trend. I think you should probably get out of bed if you feel you won’t go back to sleep. And the breathing thing is good too. Gets the heart rate down.

Just wanted to let you know you are not alone. I know that doesn’t help but nice to know someone feels your pain.

[Scott]

Hi! Welcome to the forum!

Martin provides a wonderful explanation of what hypnic jerks are and what to do (or not do), here: https://www.youtube.com/watch?v=KFlxiXbYQag

When we try new experiments to “fix” our sleep, it usually leads to heightened awareness and anxiety about it. Mindfulness meditation is a great relaxing tool but when you practice meditation specifically to achieve better sleep, it could be considered sleep effort.

Hope that helps,
Scott J

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