What are sleep spasms and why do they occur?
Have you woken up from a sudden jerking of your arms or legs? The causes of these involuntary movements are varied and range from anxiety to severe illness.
The neurological processes that occur during various phases of sleep continue to be studied and are under a certain aura of mystery. This should include, for example, spasms during sleep. We’re talking about those involuntary muscle contractions which appear when we rest or when we fall asleep. Sometimes they are even associated with a dream or nightmare.
These movements are quite common, but they do not have a single cause. Its appearance is affected by the consumption of caffeine, alcohol and physical activity shortly before bedtime. Although there are also serious diseases that can manifest themselves with this symptom.
What do night cramps look like?
Sleep spasms, also known as myoclonus or hypnic jerks, These are sudden movements that occur involuntarily in the pre-sleep phase or during sleep.. They mainly appear in the muscles of the arms and legs, so shaking the hands or kicking them can wake us up completely.
They can use many muscles in the body at the same time. And they are often associated with dreams of falling or traveling.
Although they are not considered a disease in themselves, some researchers should be encouraged to study patients in whom they are common. In some cases, they may be early signs of sleep movement disorders or neurodegenerative diseases.
There are two types of myoclonus that can be recorded during sleep:
- Positive sides: These are contractions, hence what we mean by spasms or twitches.
- Negatives: Less commonly, they consist of loss of muscle tone, lethargy and loss of strength. They could not be called spasms in the strict sense of the word.
When do they happen?
To understand cramps during sleep, we must consider that the transition from wakefulness to sleep is not linear. In the last phase before falling asleep, the brain tries to switch off and these tremors may appear.
This will be the last attempt by the brain’s daytime motor system to take control. The central nervous system could even interpret a decrease in heart rate as a possible sign of death. That’s why, will generate impulse as a preventive form of reactivation.
However, myoclonus also occurs during sleep. Some are mild and don’t wake us up, but others do.
The form of presentation is variable. Some people experience cramps only once, while others experience up to two or three attacks per night.
What are the causes of cramps during sleep?
Specific causes of hypnic seizures unknown in healthy people. There are several hypotheses that attempt to explain the influence of external factors as enhancers and brain mechanisms involved.
A random occurrence, without much recurrence and without other accompanying symptoms, should not cause concern. It is necessary to take into account one more fact of human physiology.
However, there are accompanying conditions and circumstances that should be eliminated or prevented. Some of the most important ones are as follows.
Anxiety and stress
The constant state of anxiety that characterizes generalized anxiety is a trigger for muscle tension throughout the body. This accumulated tension increases the likelihood of hypnic jerks when lying down..
This will be more obvious if the person also suffers from a sleep disorder. In a vicious cycle, anxiety will interrupt rest, poor rest will lead to more muscle contracture, contracture will lead to myoclonus.
Likewise, without reaching a diagnosis of anxiety, Stress and lack of sleep may be related. At some point, we may experience times of more serious complications or concerns that will change our rest patterns.
Physical activity
Exercise has many benefits for the body, but intense exercise right before bed is not recommended. muscle fatigue will cause the muscles to activate contraction again when we go to bed.
Night cramps can also occur due to accumulated fatigue. This occurs when we have spent several days of strenuous physical activity.
External stimuli
Light in the room, noise inside or outside the house and Any external condition that disrupts sleep can cause twitching.. Good sleep hygiene can prevent cramps.
In any case, there are people with hyper-reactivity to stimuli who develop a kind of startle syndrome throughout their lives. That is, they will have sudden jerks in situations that cause surprise, fear or panic.
For most, this will simply be an overreaction. However, some may suffer from a genetic variant of startle syndrome, which is not dangerous but involves myoclonus as a recurring symptom.
Dreams of falling into the void
The feeling of falling into nothingness, which often precedes shock, according to the theory of psychologist Frederick Coolidge, has a curious explanation. In his study from the University of Colorado, he suggests that spasms This is an archaic brain reflex that misinterprets muscle relaxation.
Coolidge explains that this reaction comes from primates. The original goal was to avoid falls while sleeping in trees.
bad posture
It is possible that certain positions affect the frequency and intensity of nighttime cramps. Above all, those that are uncomfortable or not very physiological.
Ingestion of chemicals
Alcohol, caffeine, and other stimulants such as recreational drugs and narcotics can cause sleep spasms. According to a publication in Journal of NeuroscienceOpioids and antidepressants are the drugs most associated with this symptom.
Some antibiotics have even been reported to cause this side effect. Anyway, this is the situation terminated after discontinuation of the substance in question.
Myorhythmia
Especially in children with rhythmic movement disorders, nocturnal myoclonus can be observed. They are part of the whole picture of basic myorhythmia.
All in all, It is not a disease in itself. It is usually associated with autism spectrum disorder or attention deficit hyperactivity disorder. In older people, this may be another sign of Parkinson’s disease.
Juvenile myoclonic epilepsy
This disease is associated, according to the latest research, with increased excitability and hyperconnectivity of neurons. It begins between the ages of 12 and 18 years, and is therefore considered a pathology of adolescence.
Currently, although this disease is classified as epilepsy, This disease is considered more complex.. Patients experience not only spasms, but also problems with motor coordination, speech difficulties and cognitive impairment.
Restless legs syndrome
It is considered a neurological disorder, but the cause cannot be fully explained. Restless legs syndrome affects young people. In general, when lying down, involuntary movements of the lower extremities appear, making it difficult to fall asleep.
Multiple sclerosis
Sleep disturbances are very common in patients living with multiple sclerosis.. According to case reports compiled from scientific evidence, myoclonus may occur sporadically along with narcolepsy and REM sleep disorders.
It is very likely that there will be other manifestations of the disease first. This means that sleep cramps are not usually considered an early sign of multiple sclerosis.
Propriospinal myoclonus
This particular form of spasm is concentrated in the chest muscles and spreads along the spine. It causes rotation and flexion of the torso and neck.
The time of its appearance during the day is associated with the supine position. For this reason, it has been included in the group of sleep disorders, although its neurological origin is not yet known.
Huntington’s chorea
The main symptoms of Huntington’s disease are involuntary movements. They may appear during the transition from wakefulness to sleep, but will not be the only obvious signs of a problem.
Despite this, it is possible that confusion may arise when diagnosing this rare pathology. For example, case reports discuss that juvenile myoclonic epilepsy has a similar clinical presentation to Huntington’s chorea.
Alzheimer’s disease
Seizures and myoclonus are more common among people with Alzheimer’s disease and frontotemporal dementia. Among them, the appearance of night cramps may precede diagnosis of the disease by up to 5 years.. An explanation may be the loss of motor control that accompanies cognitive decline.
Paraneoplastic syndrome
Some cancers cause symptoms in areas distant from the site of the primary tumor.. And this happens not because of metastases, but because of the production of substances that circulate in the blood and affect different tissues.
Small cell lung cancer is one of the malignant tumors with the largest number of paraneoplastic manifestations. According to a case report published in 2020, it can cause severe myoclonus.
How to prevent cramps during sleep?
Measures to prevent night shaking are related to its possible causes. If you have an underlying condition, such as multiple sclerosis or Alzheimer’s disease, general advice will not help you avoid myoclonus.
Frequent occurrence of night cramps should prompt you to see a doctor.
However, in most cases, the disease reacts to situations that can be managed, such as fatigue, stress or external stimuli. So the following habits can help:
- Meditate: Some meditation exercises are designed to reduce stress and muscle tension. If you practice them before bed, they can relax you.
- Minimize caffeine and alcohol consumption: especially in the hours before bed. As a rule, you should not drink coffee or alcoholic beverages after 18:00.
- Increase the amount of magnesium and potassium in your diet: Both microelements are associated with proper muscle contraction. You’ll find them in spinach, avocado, almonds and salmon.
- Promotes good sleep hygiene: Find a regular bedtime each day, schedule 7 to 9 hours of sleep, limit the use of screens in the bedroom, and create an appropriate environment in terms of light and sound.
- Avoid strenuous exercise after sunset: Try to exercise in the morning or while you sleep. If you can only do this at night, try a more relaxing activity like yoga poses or stretching.
Should I be worried about sleep spasms?
Besides the irritation of suddenly waking up, Myoclonic jerks are not considered dangerous for most healthy adults.. However, if they become frequent and intense, it is important to consult a specialist.
Almost all people who experience them do so sporadically, sometimes due to a previous dream or nightmare. They appear at any age, even in childhood, and there is no evidence of differences between men and women.
Try to determine whether the cramps are caused by stress, anxiety, or poor sleep habits. If shaking affects the quality of your sleep, the effects may vary throughout the day. Definitely, Poor rest leads to poor performance while awake.