Why Do You Twitch Before Falling Asleep? A Sleep Expert Explains

It only takes one ill-timed leg twitch to jerk you right from the precipice of a deep slumber. Sometimes it’s only a little shake, while other times it’s a full-body jolt. Either way, if you’ve ever experienced this sudden twitching just before drifting off, you know how frustrating it can be. Interestingly enough, there’s an actual name for this pesky phenomenon, and the underlying cause might not be as random as you think.

That familiar kick is called a “hypnic jerk,” which may come with feelings of sinking or falling into the bed. That said, these are fairly common sensations, and usually not anything to worry about, says Rafael Pelayo, MD. “That’s one sleep phenomenon that, almost universally, people felt or have been aware of,” Dr. Pelayo explains.

Although harmless, hypnic jerks can still be annoying, and the loss of control can even be scary at times. For more information, we asked experts to break down the science behind hypnic jerks, including why they happen and how to stop them in their tracks. Read on to see what might be causing this sudden loss of control before bed, plus some expert-approved strategies to help you have a more restful, twitch-free sleep.

Experts Featured in This Article:

Rafael Pelayo, MD, is a clinical professor at Stanford University’s Sleep Medicine division and the author of “How to Sleep.”

Why Do I Twitch Before I Fall Asleep?

Hypnic jerks occur when your brain’s signals get crossed, Dr. Pelayo explains. Your body may want to fall asleep, for instance, but you’re forcing it to stay awake — whether to read an email, finish a show, or think through a complicated idea. “It’s a misfiring of the system because you’re giving your body mixed signals,” Dr. Pelayo says. You control your body’s movements differently when you’re asleep versus when you’re awake, and the two are essentially being mixed up in your head, resulting in a body twitch or leg kick. To put it simply, “the sleep world and the waking world are blurring,” Dr. Pelayo says.

Is It Bad to Twitch Before I Fall Asleep?

Hypnic jerks are normal and not a sign of any major sleep issue, but you should take them as a sign that it’s time to go to sleep (for real). “What your body’s telling you is, ‘You should have been asleep already, OK? Stop trying to stay awake,'” Dr. Pelayo says. “That’s the signal. Don’t be scared of it.” Note that hypnic jerks are different from other neurological disorders like restless legs syndrome (RLS), which also tends to get worse at night. Rather than the occasional painless twitch, RLS is more often accompanied by:

If you experience any of these additional symptoms or your twitching consistently disrupts your sleep, consult your doctor for the best personalized medical advice.

How to Stop Twitching Before I Fall Asleep

If hypnic jerks are bugging you, there’s a simple way to get them to stop. Start by putting away your computer, phone, book, or whatever’s keeping you awake. Turn off the lights and let yourself drift off to sleep without any distractions. This can help prevent your body from sending mixed signals. Still having trouble getting to dreamland? Work your way up to a quieter headspace with a dedicated sleep routine. If you’re still having trouble or twitching often, talk to your doctor to find a treatment that works best for you.

Maggie Ryan was an assistant editor at PS. A longtime runner and athlete, Maggie has nearly four years of experience covering topics in the wellness space, specializing in fitness, sports, nutrition, and mental health.

Chandler Plante is an assistant editor for PS Health and Fitness. She has over four years of professional journalism experience, previously working as an editorial assistant for People magazine and contributing to Ladygunn, Millie, and Bustle Digital Group. In her free time, she enjoys finding new ways to rock her 18(!) different eye patches, and making videos about chronic illness, beauty, and disability.