This is an automatically translated article.
When sleeping or being startled is not a disease or disorder of the nervous system, but a sudden muscle twitching that occurs during the first few hours of sleep. Startled sleep is often accompanied by feelings of lethargy or fear during sleep. This condition can affect the quality of sleep and cause fatigue the next morning. So why sleep or get startled?
1. The phenomenon of sleeping or being startled
Some studies show that up to 70% of the world's population has experienced sleep disturbances or startles. Startled sleep often occurs during the stage of falling asleep too quickly. In the early stages of sleep, breathing and heart rate slow down. However, if you are too tired, your brain has gone through this phase faster than usual. This causes the brain to react with a chemical jolt that leads to a sleep startle. Most people have experienced the feeling of being startled by sleep. The phenomenon of the day that appears in each person is also different, some people are so mildly shaken that they don't even notice.
Sleep tremors are characterized by sudden onset and can easily disrupt your sleep. Disrupted sleep and waking up in the middle of the night. The main cause of sleepiness or startles is still unknown, although there is a lot of research on the issue. Some of the factors that are thought to cause wakefulness in sleep include excessive stress, drinking a lot of coffee, or exercising at night. Although sleep disturbances are common in people with poor lifestyle and sleep habits, they can also occur in healthy people.
Một số nghiên cứu cho thấy hơn 70% dân số gặp tình trạng ngủ hay bị giật mình
2. Causes of startling sleep
Why sleep or get startled? Startled sleep is a normal physiological phenomenon and can be prevented when the cause is known. Some main causes can lead to sleep or startle, such as:
Lying in the wrong position: One of the causes of startling sleep can include sleeping in the wrong position. For humans, sleep is a state that puts the body in a state of rest and safety. If you accidentally sleep in the wrong position, the brain will perceive that the body has an impending danger, causing you to not sleep deeply or be startled and wake up. Besides, sleeping in the wrong position also causes back and neck pain which makes you tired, breathing difficulty while sleeping, cramps, irregular circulation, headache, indigestion, heartburn and can even cause discharge. Premature wrinkling. Psychological stress: If the body has to work too hard during the day, it is also common to startle at night when sleeping. Stress and anxiety will put pressure on the reflex nervous system transmitted to the brain during sleep. The common feature of people who wake up during sleep is often dealing with anxiety, fatigue, and stress at school or work. In fact, people who are under stress often wake up in the middle of the night startled and have a hard time getting back to sleep. Drinking a lot of coffee: If you drink too much stimulant drinks containing caffeine such as coffee, green tea at night, it can cause the body to lose sleep leading to difficulty sleeping, tossing and turning, and fatigue. This is also one of the factors leading to the phenomenon of falling asleep or being startled. In addition, some alcoholic drinks or carbonated drinks or foods that are high in fat along with hot spicy foods also easily lead to difficulty sleeping. Calcium deficiency: Calcium plays a very important role in bones and teeth, besides it also plays an important role in the nervous system and flexible contraction of the heart and muscles. Calcium helps to regulate the balance between inhibitory and excitable states of the cerebral cortex. When the body lacks calcium, it can cause muscle tremors while sleeping. In addition, if the body lacks certain other nutrients such as vitamin B12, it can also lead to startling sleep.
Uống nhiều cà phê là một trong các nguyên nhân khiến bạn ngủ hay bị giật mình
3. How to prevent startling sleep
3.1 Sleeping in the right position The two sleeping positions that are recommended by most medical practitioners are sleeping on your side and on your back, or lying flat on your back. In particular, choosing a firm and soft mattress will also help you have a better sleep and avoid the phenomenon of sleeping or being startled. In addition, you need to implement an early bedtime routine and get enough sleep to ensure quality sleep.
3.2 Prevent startling sleep by avoiding stress quieter. You can meditate at home with gentle, melodious music. Besides, you need to limit overwork and should alternate periods of rest and relaxation during working time. Avoid stressful thoughts or activities in the afternoon and evening before bed.
3.3 Eat healthy to have a good night's sleep You need to ensure a reasonable diet with enough magnesium and calcium to prevent muscle and nerve convulsions. Try to maintain a healthy and balanced diet, such as eating less foods that are high in sugar and salt, but more fruits rich in fiber and vitamins. You can drink filtered water or juices that are good for sleep such as banana, watermelon, cherry juice, etc.
Sleep startling can be limited if you change your habits Bad habits make sleep not deep. In addition, you should supplement with the necessary nutrients that are beneficial for a good night's sleep. However, if this phenomenon continues even though you have eaten and slept in moderation, you need to go to a medical facility for advice and effective treatment.
In short, being asleep or startled is not a disease or a disorder of the nervous system. This condition can affect the quality of sleep and cause fatigue the next morning. Therefore, you need to build yourself a healthy lifestyle, sleep with the right posture, avoid eating and drinking foods containing stimulants, especially always keep a comfortable spirit.
Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.
