A big, convulsive twitch while dozing off? Sleep experts explain the ‘hypnic jerk’
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You’re gently drifting off to sleep when suddenly your arms and legs convulse and you jolt yourself awake. Or, perhaps you’re relaxing in bed when, out of the blue, your dozing partner does an almighty twitch, scaring you half to death.
This is called a hypnic jerk or sleep start. It is often accompanied by a sensation of falling or tripping over.
An estimated 70% of people will experience this at some point.
So, what causes the hypnic jerk? And can certain factors make it more likely to happen?
A minor misinterpretation
The truth is we don’t know exactly why it happens, but sleep researchers have some theories.
As we transition from wakefulness to sleep, the nervous system winds down and muscles relax.
Sometimes, the brain misreads this relaxation as a sensation of falling or tripping. The brain sends a quick but powerful signal to the body. The hypnic jerk is the result.
Hypnic jerks usually affect one side of the body and are painless. Some people, however, may experience a tingling or painful sensation.
For most people, hypnic jerks are not associated with any health or other sleep problems. When hypnic jerks occur frequently over prolonged period, however, people may come to anxiously anticipate them. This can lead to insomnia.
Are they linked to certain health conditions or medications?
Some research has shown hypnic jerks can be more common among people with certain conditions, such as Parkinson’s disease. One 2016 study suggests hypnic jerks may be a symptom that can occur in the early stages of Parkinson’s disease.
However, it’s very unlikely they would happen in the absence of other common symptoms, such as changes to movement and mobility or REM sleep behaviour disorder (where people start acting out dreams). These are much more reliable potential indicators of Parkinson’s disease.
Frequent hypnic jerks that disrupt sleep can be a side effect of some prescription medications, particularly antidepressants such as selective serotonin reuptake inhibitors (SSRIs). This includes medications such as escitalopram, sertraline and fluoxetine.
Although considered a rare side effect and the exact cause is still unknown, researchers have reported various cases in which people using these medications experience hypnic jerks, often resolving quickly after stopping the medication.
If you’re on these medications, experiencing hypnic jerks and feel worried about it, chat to your prescribing doctor.
Other medications that contain caffeine, and non-prescribed substances that have stimulating effects, such as cocaine, have also been linked with hypnic jerks.
Good sleep hygiene
Hypnic jerks are normal and generally no cause for concern.
However, certain lifestyle factors can make them more likely. These include:
- sleep deprivation
- stress and anxiety
- excessive intake of stimulants, such as nicotine or caffeinated drinks
- strenuous exercise before bed.
Keeping these factors under control is all part of good sleep hygiene anyway – whether or not you’re worried by hypnic jerks.
Yaqoot Fatima, Professor of Sleep Health, University of the Sunshine Coast; Alexandra Metse, Senior Lecturer, Psychology, University of the Sunshine Coast, and Daniel Sullivan, Lecturer in Clinical Psychology, Griffith University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Do You Struggle To Comfortably Sit Cross-Legged? Here’s How To Fix That
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Are you sitting comfortably? No? Then let’s begin…
Let’s get down to it
Difficulty comfortably sitting cross-legged is very common usually reflects limited hip mobility, rather than any particularly advanced flexibility problem. It’s not like one is trying and failing to sit in the lotus position, or with one’s feet behind one’s ears or something. So, why is such difficulty so common?
Simply, the body adapts to what we do with it (or not), and so a lack of habituation quickly becomes a lack of mobility. Multiply that by decades of life, and if the last time you sat cross-legged was in kindergarten, then there’s the reason. Fortunately, it’s not too tricky to fix.
First, do a self-check: sit cross-legged and notice (dis)comfort, knee height, and whether one hip feels markedly stiffer than the other.
Next, to get your hips used to being opened more: lean back on your hands, place your feet together, and actively open one hip at a time by shifting your weight from side to side. You can also do the butterfly option, and bring both feet together (soles touching each other) and gently bounce your knees to encourage hip opening. On which note…
With regard to knee height: use controlled effort to guide each knee closer to the floor and compare sides, rather than simply hoping for them to drop passively due to gravity. Because, yes, you can and should work with gravity on this, but you can’t rely on it entirely, since the body will only adapt to what’s done with it, so if it’s easier for the body for the knees to stay higher, then higher is where the knees will stay. So, gently pushing them down is important here, and the best way to do this is to place your elbows against your knees and press dowwards to open your hips without holding on.
Also! Do note that the perceived symmetry of sitting cross-legged is an optical illusion—one leg is, after all, in front of the other. So, do regularly change which leg is in front, to balance mobility between sides.
For more on all of this plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
How to Sit On Your Heels (Seiza For Everyone)
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What’s the difference between shyness and social anxiety?
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What’s the difference? is a new editorial product that explains the similarities and differences between commonly confused health and medical terms, and why they matter.
The terms “shyness” and “social anxiety” are often used interchangeably because they both involve feeling uncomfortable in social situations.
However, feeling shy, or having a shy personality, is not the same as experiencing social anxiety (short for “social anxiety disorder”).
Here are some of the similarities and differences, and what the distinction means.
pathdoc/Shutterstock How are they similar?
It can be normal to feel nervous or even stressed in new social situations or when interacting with new people. And everyone differs in how comfortable they feel when interacting with others.
For people who are shy or socially anxious, social situations can be very uncomfortable, stressful or even threatening. There can be a strong desire to avoid these situations.
People who are shy or socially anxious may respond with “flight” (by withdrawing from the situation or avoiding it entirely), “freeze” (by detaching themselves or feeling disconnected from their body), or “fawn” (by trying to appease or placate others).
A complex interaction of biological and environmental factors is also thought to influence the development of shyness and social anxiety.
For example, both shy children and adults with social anxiety have neural circuits that respond strongly to stressful social situations, such as being excluded or left out.
People who are shy or socially anxious commonly report physical symptoms of stress in certain situations, or even when anticipating them. These include sweating, blushing, trembling, an increased heart rate or hyperventilation.
How are they different?
Social anxiety is a diagnosable mental health condition and is an example of an anxiety disorder.
For people who struggle with social anxiety, social situations – including social interactions, being observed and performing in front of others – trigger intense fear or anxiety about being judged, criticised or rejected.
To be diagnosed with social anxiety disorder, social anxiety needs to be persistent (lasting more than six months) and have a significant negative impact on important areas of life such as work, school, relationships, and identity or sense of self.
Many adults with social anxiety report feeling shy, timid and lacking in confidence when they were a child. However, not all shy children go on to develop social anxiety. Also, feeling shy does not necessarily mean a person meets the criteria for social anxiety disorder.
People vary in how shy or outgoing they are, depending on where they are, who they are with and how comfortable they feel in the situation. This is particularly true for children, who sometimes appear reserved and shy with strangers and peers, and outgoing with known and trusted adults.
Individual differences in temperament, personality traits, early childhood experiences, family upbringing and environment, and parenting style, can also influence the extent to which people feel shy across social situations.
Not all shy children go on to develop social anxiety. 249 Anurak/Shutterstock However, people with social anxiety have overwhelming fears about embarrassing themselves or being negatively judged by others; they experience these fears consistently and across multiple social situations.
The intensity of this fear or anxiety often leads people to avoid situations. If avoiding a situation is not possible, they may engage in safety behaviours, such as looking at their phone, wearing sunglasses or rehearsing conversation topics.
The effect social anxiety can have on a person’s life can be far-reaching. It may include low self-esteem, breakdown of friendships or romantic relationships, difficulties pursuing and progressing in a career, and dropping out of study.
The impact this has on a person’s ability to lead a meaningful and fulfilling life, and the distress this causes, differentiates social anxiety from shyness.
Children can show similar signs or symptoms of social anxiety to adults. But they may also feel upset and teary, irritable, have temper tantrums, cling to their parents, or refuse to speak in certain situations.
If left untreated, social anxiety can set children and young people up for a future of missed opportunities, so early intervention is key. With professional and parental support, patience and guidance, children can be taught strategies to overcome social anxiety.
Why does the distinction matter?
Social anxiety disorder is a mental health condition that persists for people who do not receive adequate support or treatment.
Without treatment, it can lead to difficulties in education and at work, and in developing meaningful relationships.
Receiving a diagnosis of social anxiety disorder can be validating for some people as it recognises the level of distress and that its impact is more intense than shyness.
A diagnosis can also be an important first step in accessing appropriate, evidence-based treatment.
Different people have different support needs. However, clinical practice guidelines recommend cognitive-behavioural therapy (a kind of psychological therapy that teaches people practical coping skills). This is often used with exposure therapy (a kind of psychological therapy that helps people face their fears by breaking them down into a series of step-by-step activities). This combination is effective in-person, online and in brief treatments.
Treatment is available online as well as in-person. ImYanis/Shutterstock For more support or further reading
Online resources about social anxiety include:
- This Way Up’s online program for managing excessive shyness and fear of social situations
- Beyond Blue’s resources on social anxiety
- a guide to looking after yourself if you have social anxiety, from the Western Australian health department
- social anxiety online program for children and teens from the University of Queensland
- inroads, a self-guided online program for young adults who drink alcohol to manage their anxiety.
We thank the Black Dog Institute Lived Experience Advisory Network members for providing feedback and input for this article and our research.
Kayla Steele, Postdoctoral research fellow and clinical psychologist, UNSW Sydney and Jill Newby, Professor, NHMRC Emerging Leader & Clinical Psychologist, UNSW Sydney
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Applesauce vs Cranberry Sauce – Which is Healthier?
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Our Verdict
When comparing applesauce to cranberry sauce, we picked the applesauce.
Why?
It mostly comes down to the fact that apples are sweeter than cranberries:
In terms of macros, they are both equal on fiber (both languishing at a paltry 1.1g/100g), and/but cranberry sauce has 4x the carbs, of which, more than 3x the sugar. Simply, cranberry sauce recipes invariably have a lot of added sugar, while applesauce recipes don’t need that. So this is a huge relative win for applesauce (we say “relative” because it’s still not great, but cranberry sauce is far worse).
In the category of vitamins, applesauce has more of vitamins B1, B2, B5, B6, B9, and C, while cranberry sauce has more of vitamins E, K, and choline. A more moderate win for applesauce this time.
When it comes to minerals, applesauce has more calcium, copper, magnesium, phosphorus, and potassium, while cranberry sauce has more iron, manganese, and selenium. Another moderate win for applesauce.
Since we’ve discussed relative amounts rather than actual quantities, it’s worth noting that neither sauce is a good source of vitamins or minerals, and neither are close to just eating the actual fruits. Just, cranberry sauce is the relatively more barren of the two.
While cranberries famously have some UTI-fighting properties, you cannot usefully gain this benefit from a sauce that (with its very high sugar content and minimal fiber) actively feeds the very C. albicans you are likely trying to kill.
All in all, a pitiful show of nutritional inadequacy from these two products today, but one is relatively less bad than the other, and that’s the applesauce.
Want to learn more?
You might like to read:
From Apples to Bees, and High-Fructose Cs: Which Sugars Are Healthier, And Which Are Just The Same?
Enjoy!
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Despite the Hoopla, Vaccines Should Be in Reach This Cough-and-Cold Season
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For people whose autumn agenda includes getting vaccinated against respiratory diseases — covid, flu, and, for some, RSV — this year may be surprisingly routine.
Following several confusing months this summer when federal officials announced and then retreated from changes to covid vaccine recommendations, the Centers for Disease Control and Prevention on Oct. 6 announced updated fall immunization schedules that are not that different from last year’s. That should clear the way for most people who want shots this fall to get them, public health experts say.
“From a patient’s experience, there shouldn’t be anything different from what they’ve experienced in the past, except maybe they’ll get a little more information from the pharmacist,” said Hannah Fish, senior director of strategic initiatives at the National Community Pharmacists Association.
Here’s what you need to know:
Covid Vaccine
This fall, the covid vaccine is recommended for everyone 6 months or older, with one caveat. People need to have a conversation with their provider first, a model called “shared clinical decision-making.” Providers can be doctors, pharmacists, or the health professionals giving the shots. For people younger than 65, the CDC’s Advisory Committee on Immunization Practices emphasized that vaccination is generally more beneficial for those who are at higher risk for severe covid.
Although the shots are recommended for the same age range as last year, there are a few possible wrinkles. Even though the CDC’s approval is broad and means that health plans have to cover the shot without charging consumers for it, some providers may balk at giving the vaccine to people under 65 unless they have an underlying condition that puts them at risk for severe covid if they get infected. That’s what the Food and Drug Administration’s label for the covid vaccine advises.
“It’s a nuance that could occur in an interaction between a provider and a patient,” said Jen Kates, a senior vice president and the director of global and public health policy at KFF, a health information nonprofit that includes KFF Health News.
However, if a provider refused to administer the shot to a healthy person because doing so would be “off-label,” another provider would probably be willing to give someone the jab, experts said.
“They could go to a different pharmacy,” Kates said.
Many states have stepped in to ensure that people can get vaccines if they want them, according to a KFF analysis. Twenty-one states and the District of Columbia have adopted recommendations that are broader than those of the federal government, Kates said.
However, the percentage of people opting to get the covid vaccine continues to drop. At the end of April, 23% of adults said they had received the current vaccine, according to the CDC.
With uptake so low, fewer pharmacies and doctors may choose to stock the shot this year, said Jeff Levin-Scherz, a primary care doctor who is the population health leader for the management consultancy WTW and an assistant professor at Harvard’s Chan School of Public Health.
Large chains, including CVS and Walgreens, say they have enough supply available to meet demand.
The additional hoops people might have to go through — such as having to find a different pharmacy or physician — could have an impact on uptake of the covid shot, though.
“To get more people to get vaccines, the key is making vaccination really easy and to take steps out,” Levin-Scherz said.
Influenza Vaccine
More people seek out the flu vaccine than the covid vaccine, but even so, only 47% of adults got a shot last flu season.
The CDC recommends that virtually everyone 6 months or older get a flu shot annually. This year is no different. The shots should be widely available at pharmacies and physician offices, and health plans will cover the shots without charging people for them.
The federal Department of Health and Human Services announced in July that flu vaccines must not contain thimerosal, a preservative that prevents bacterial growth in vaccines. There is no evidence that the mercury-based additive, which has been used for decades, is harmful, according to vaccine researchers. Last year, the CDC estimated that only 6% of flu vaccines use thimerosal as a preservative.
RSV Vaccine
This vaccine protects against respiratory syncytial virus, a highly contagious seasonal virus that infects the lungs and respiratory tract. Although symptoms are typically mild, RSV can lead to serious lung infections, particularly in older people.
A vaccine was approved in 2023. The CDC recommends it for everyone 75 or older and for people 50 to 74 who have medical conditions that put them at risk for severe disease.
People who meet the criteria should be able to get the RSV vaccine at their local pharmacy, Fish said.
The RSV vaccine is not an annual vaccine. If you’ve already received it, you don’t need to get it again, according to current guidelines.
KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.
Subscribe to KFF Health News’ free Morning Briefing.
This article first appeared on KFF Health News and is republished here under a Creative Commons Attribution-NoDerivatives 4.0 International License.
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How can I stop using food to cope with negative emotions?
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Have you ever noticed changes in your eating habits when you are sad, bored or anxious?
Many people report eating either more, or less, as a way of helping them to cope when they experience difficult emotions.
Although this is a very normal response, it can take the pleasure out of eating, and can become distressing and bring about other feelings of shame and self-criticism.
Adding to the complexity of it all, we live in a world where diet culture is unavoidable, and our relationship to eating, food and body image can become complicated and confusing.
Drazen Zigic/Shutterstock Emotional eating is common
“Emotional eating” refers to the eating behaviours (typically eating more) that occur in response to difficult emotions.
Research shows around 20% of people regularly engage in emotional eating, with a higher prevalence among adolescents and women. In a study of more than 1,500 adolescents, 34% engaged in emotional eating while sad and 40% did so while anxious.
Foods consumed are often fast-foods and other energy-dense, nutrient-poor convenience foods.
Stress, strong emotions and depression
For some people, emotional eating was simply a habit formed earlier in life that has persisted over time.
But other factors might also contribute to the likelihood of emotional eating. The physiological effects of stress and strong emotions, for example, can influence hormones such as cortisol, insulin and glucose, which can also increase appetite.
Increased impulsivity (behaving before thinking things through), vulnerability to depression, a tendency to ruminate and difficulties regulating emotions also increase the likelihood of emotional eating.
Depression increases the likelihood of emotional eating. TommyStockProject/Shutterstock So what do you do?
First, know that fluctuations in eating are normal. However, if you find that the way you eat in response to difficult emotions is not working for you, there are a few things you can do.
Starting with small things that are achievable but can have a huge impact, such as prioritising getting enough sleep and eating regularly.
Then, you can start to think about how you handle your emotions and hunger cues.
Expand your emotional awareness
Often we label emotions as good or bad, and this can result in fear, avoidance, and unhelpful coping strategies such as emotional eating.
But it’s also important to differentiate the exact emotion. This might be feeling isolated, powerless or victimised, rather than something as broad as sad.
By noticing what the emotion is, we can bring curiosity to what it means, how we feel in our minds and bodies, and how we think and behave in response.
Tap into your feelings of hunger and fullness
Developing an intuitive way of eating is another helpful strategy to promote healthy eating behaviours.
Intuitive eating means recognising, understanding and responding to internal signals of hunger and fullness. This might mean tuning in to and acknowledging physical hunger cues, responding by eating food that is nourishing and enjoyable, and identifying sensations of fullness.
Intuitive eating encourages flexibility and thinking about the pleasure we get from food and eating. This style of eating also allows us to enjoy eating out with friends, and sample local delicacies when travelling.
It can also reduce the psychological distress from feeling out of control with your eating habits and the associated negative body image.
Try to be flexible in thinking about the pleasure of food and eating with friends. La Famiglia/Shutterstock When is it time to seek help?
For some people, the thoughts and behaviours relating to food, eating and body image can negatively impact their life.
Having the support of friends and family, accessing online resources and, in some instances, seeing a trained professional, can be very helpful.
There are many therapeutic interventions that work to improve aspects associated with emotional eating. These will depend on your situation, needs, stage of life and other factors, such as whether you are neurodivergent.
The best approach is to engage with someone who can bring compassion and understanding to your personal situation, and work with you collaboratively. This work might include:
- unpacking some of the patterns that could be underlying these emotions, thoughts and behaviours
- helping you to discover your emotions
- supporting you to process other experiences, such as trauma exposure
- developing a more flexible and intuitive way of eating.
One of the dangers that can occur in response to emotional eating is the temptation to diet, which can lead to disordered eating, and eating disorder behaviours. Indicators of a potential eating disorder can include:
- recent rapid weight loss
- preoccupation with weight and shape (which is usually in contrast to other people’s perceptions)
- eating large amounts of food within a short space of time (two hours or less) and feeling a sense of loss of control
- eating in secret
- compensating for food eaten (with vomiting, exercise or laxatives).
Evidence-based approaches can support people experiencing eating disorders. To find a health professional who is informed and specialises in this area, search the Butterfly Foundation’s expert database.
If this article has raised issues for you, or if you’re concerned about someone you know, call Lifeline on 13 11 14, or the Butterfly Foundation on 1800 ED HOPE (1800 33 4673).
Inge Gnatt, PhD Candidate, Lecturer in Psychology, Swinburne University of Technology
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Metabolism Made Simple – by Sam Miller
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The author, a nutritionist, sets out to present exactly what the title promises: metabolism made simple.
On this, he delivers. Explaining things from the most basic elements upwards, he gives a well-rounded introduction to the science of metabolism and what it means for us when it comes to our dietary habits.
The book is in large part a how-to, but with a lot of flexibility left to the reader. He doesn’t advocate for any particular dietary plan, but he does give the reader the tools necessary to make an informed choice and go from there—including the pros and cons of some popular dietary approaches.
He talks a lot about getting the most out of whatever we do choose to—managing appetite, mitigating adaptation, maximizing adherence, optimizing absorption of nutrients, and so forth.
The book does also touch on things like exercise and stress management, but diet is always center-stage and is the main topic of the book.
The style is—as promised by the title—simple. However, this simply means that he avoids unnecessary jargon and explains any necessary terms along the way. As for backing up claims with science, there are 22 pages of references, which is always a good sign.
Bottom line: if you’d like a simple, practical guide to eating for metabolic health, this book will start you off on a good footing.
Click here to check out Metabolism Made Simple, and give your metabolic health a boost!
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