Have you ever been laying in bed just about to drift off to sleep when your body shakes you awake and your heart starts racing? If this happens to you, it might feel like the relaxing and calm bedtime is a long way off for you. You may have even come to dread laying in bed at night and trying to sleep as the shock you feel through this natural phenomenon is unpleasant.
What you might not realise is that thousands of people around the world suffer from this same experience and it has a name – hypnic jerks
The hypnic jerk definition is an “involuntary twitch” that happens just as you are about to fall asleep. It is also known as a hypnagogic jerk, sleep start, sleep twitch or night start and it feels just like someone shocking you or making you “jump” while awake.
You may experience hypnic jerk symptoms other than the initial twitch or shudder which include a racing heartbeat, quickened breathing, sweating and even a feeling of shock as if you have narrowly missed being hit by a car or received a shot of adrenaline.
The hypnic, or hypnogogic jerk, is the actual movement and feeling you experience. It is sudden and can leave you feeling wide awake or disturbed for some time after the actual “jerk” itself. Some people lash out or move their arms and legs when they experience a hypnic jerk while others may just jump or twitch slightly. In a few cases, a hypnic jerk is accompanied by a vocal noise like a shout or scream as the body reacts to the violent nature of a chronic hypnic jerk.
The good news is, there are lots of things you can for hypnic jerks treatments and hypnic jerk medication. Running through the treatments one by one, you should be able to isolate what aggravates your problem the most and then tackle it to get yourself back to a peaceful night. For the most part, these are all homeopathic treatments, too.
Caffeine is also best avoided if you don’t want to feel the unpleasant effects. Even a coffee in the afternoon can affect your sleep overnight and a lack of sleep can cause hypnic jerks. Try to keep caffeine to a minimum and if you really must have it then go for a morning coffee and try to avoid another caffeine boost past about midday.
Avoiding alcohol will improve your ability to sleep and avoid hypnic jerks. It is a stimulant and a depressant so it can affect the chemical make up in your brain and make it difficult to go to sleep or stay asleep. While it is quite tempting to knock back a couple of glasses of wine as it does send you quickly to sleep, the quality of sleep you get will be affected and you may find yourself suffering hypnic jerks in the middle of the night as a result.
Exercising too close to bedtime can wind your body up and tense your muscles which is one of the known causes of hypnic jerks. Try to exercise in the morning or only do a relaxing workout, such as yoga or Pilates, in the evening instead of going for a run or doing an intensive workout. Improving your sleep pattern is also a key treatment for hypnic jerks since so many sufferers find them worsening or coming on when they are exhausted or haven’t had a night of unbroken sleep. Get yourself in a pre-sleep routine.
This can include taking a warm bath, listening to a piece of music or audiobook, drinking a relaxing brew such as chamomile, peppermint or cocoa and cutting out screen time or emailing for an hour before bedtime. You should also make sure your bedroom is a relaxing and calm sleep environment.
Also, invest in some quality bedding and a good mattress. Studies have shown that making your bed and having a cosy haven to fall asleep in dramatically improves the quality of sleep you get.
Lucky for us, like the composition of a Nectar mattress, the solution is simple. Avoid caffeine or stimulants too soon before bed, try guided meditation to relieve your anxiety, and try to keep a consistent bedtime every night. While these things are hard to do, remember that self care is so important (as is having the most comfortable mattress you can).
So there you go, and as always, the best place to get that sleep is on a Nectar mattress.
Sleep is so very important to multiple reasons, including working at our best everyday. The first week of March is known as National Sleep Understanding Week. To greatly help rejoice and support this month you want to share some guidelines to assist in improve and create sleep awareness patterns!
Sometimes sleep can be tricky to find. We might not feel worn out enough, or our thoughts won’t decelerate enough to seriously fall asleep. There are some things we can do to help with this sleep patters, to give a more consistent and well rested sleep.
Allow your sleep environment to be conducive to sleeping- Make it your sleep sanctuary. Keep unnatural light out and day light in. Ensure there are no distractions to essentially enable you to relax into slumber. Stop seeing television or looking at your mobile at least thirty minutes before your decide to sleep. Try a more relaxing activity before foundation such as reading or journaling, which can only help you unwind. You can also try hearing relaxing music or white noise to lull you into sleeping.
Yoga breathing or meditation- Yoga breathing and meditation are one in the same. Look for a comfortable position and invite your brain to concentrate on your breath. If you are doubtful of how to start something similar to this, get one of these meditation app which will business lead you in a led meditation specific to sleep. This can also calm your mind down, so rather than focusing on the main one million things running right through your head you give attention to one goal, which is relaxing and finding your way through sleep.
Keeping hydrated- Personally i think like we've mentioned this so often. Water is so important! You want to make certain that you are keeping hydrated in the day so you can allow you to ultimately stop taking in any liquids too near bed time. This can help prevent a midnight visit to the washroom but will help you to stay hydrated for the morning hours ahead.
Essential oils- They really benefit everything! Find a scent that can sooth and relax your body. Scents like lavender and eucalyptus work great in situations like these! You can also use these essential oils in a good warm bath before bed which will also allow your body to unwind and prepare for rest.
Try and develop a regime- This will allow your body to make a sleeping schedule. Awaken and head to bed at exactly the same time every day. Take part in your nightly daily habit before bed to allow you body to relax and take part in an uplifting day usual to help plan the day. By doing this, the body will acknowledge when it's time to sleeping and when it is time to wake up and get started with your day.
If you nap, nap early- Napping is amazing, no doubt. However, napping may confuse the body, keeping you up later during the night. A advice is always to try to avoid napping. However, if you really need to nap do it earlier in the day. This gives your body plenty of time to reenergize itself but be equipped for sleep at bedtime.
Exercise and eat well!- This can be key. If we take care of our bodies, supply it the right nourishment and keep it active, sleep will come easier by the end of the day!
There you have it- seven tips to assist in improving your sleep patterns!
Rugs are so much more than something we simply walk around on. Here's how to choose the perfect rug for every situation.
Choosing a rug ... it's as simple as picking a color or pattern. Sounds easy, right? But then the area rug size isn't right and the fibers shed more than your favorite four-legged friend. It turns out that buying a rug, much like any big piece of furniture, is a purchase that benefits from research.
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- Take a photo of the room you're decorating to the rug store. It's easy to get distracted or excited and buy the wrong rug. Using an image as reference will keep you on track.
- The back of a rug will tell you if it's machine or handmade. Stiff fibres running straight up and down probably mean it's a machine rug. If the rug "packages" (crumples easily) this means it's most likely handmade.
- If you have trouble visualizing what a rug will look like in a room, use tape. You can even use a sheet to help you decide what size rug to buy.
- Padding under the rug will improve the wear and absorb sound, great for hallways and areas with lots of foot traffic. It will also stop the rug from moving.
- Be careful the pattern of the rug doesn't clash with the curtains.
- If the room is already decorated, use the rug to help pick out one key hue. If you're painting or re-papering a room, a colour found in an existing rug can give you inspiration and help bring the room together. Light coloured rugs make a room feel bigger. Dark colours create cosiness.
- With more than one rug in a room, follow these general guidelines: One rug needs to be dominant in size. All rugs should be similar in at least design/colour. Don't clone with the smaller rug.
- Rug corners can be a tripping hazard. You can use a triangle of strong double sided tape to stop them curling up.
- Rotate your rugs on a yearly basis to equalize wear.
- If you want to add a rug to a wooden floor, make sure you have an eight inch gap around the rug's perimeter.