The good news is that with some changes in habit you can considerably reduce the appearance of these startles when sleeping. Here are some practical recommendations:
Avoid caffeine and nicotine for six hours before bedtime.
Turn off screens (phone, tablet, TV) at least 30 minutes before bedtime, as blue light inhibits the production of melatonin, the sleep hormone.
Create a relaxation ritual: a warm bath, light reading, meditation, or leisurely breathing help the body gradually enter the restful state.
Set set times for sleeping and waking up. A regular rhythm strengthens the natural sleep cycle.
Practice mindful breathing techniques or gentle yoga before bed. These activities help calm the mind and make it easier for the body to “rev down.”
The best strategy is to improve sleep hygiene habits — avoiding stimulants, maintaining a regular schedule, unplugging screens, and relaxing — to reduce their occurrence. And if it becomes frequent or is accompanied by other symptoms, do not hesitate to talk to a specialist.
