你有没有睡着睡着猛一抽

Chances are, you or someone you know experiences irritating twitches while trying to fall asleep. That twitching, called hypnagogic jerks or hypnic jerks, can be jarring but is actually fairly common. Researchers say 60 to 70 percent of people experience hypnic jerks, usually as they are about to fall asleep or in a light state of sleep (via Medical News Today).

很有可能，你或你认识的人在试图入睡时经历了恼人的抽搐。这种抽搐被称为“入睡痉挛”，可能很刺耳，但实际上是相当常见的。研究人员说，60%到70%的人会经历入睡痉挛，通常是在他们即将入睡或处于浅睡眠状态时。

These muscle spasms occur in the state of transition between wakefulness and sleep. They can be spontaneous or prompted by sound, light or other external stimuli, according to Live Science. Some people even report dreams, hallucinations, the sensation of falling, raised heart rate or breathing, as they are experiencing their hypnic jerks.

这些肌肉痉挛发生在清醒和睡眠之间的过渡状态。根据生命科学，它们可以是自发的，也可以由声音、光或其他外部刺激引起。有些人甚至在经历入睡痉挛时，会做梦、产生幻觉、摔倒、心跳加快或呼吸加快。

But the exact reasoning for hypnic jerks remains a mystery for the most part. Experts have speculated external factors like stress, anxiety, or consuming stimulants like caffeine or nicotine could be potential causes, according to Medical News Today.

但是入睡痉挛的确切原因在很大程度上仍然是个谜。据《今日医学新闻》报道，专家推测，压力、焦虑或咖啡因或尼古丁等兴奋剂等外部因素可能是潜在原因。

Lack of sleep or poor sleep health in general could also be a likely culprit for hypnic jerks, along with exercising later in the evening, according to Medical News Today. This may sound counter-intuitive, but even though your body may feel tired after a workout, it could struggle to fully relax in time for a restful sleep.

据今日医学新闻报道，睡眠不足或睡眠健康状况不佳，以及晚上晚些时候的锻炼，也可能是入睡痉挛的罪魁祸首。这听起来可能有悖常理，但即使你的身体在锻炼后可能会感到疲劳，它也可能难以及时完全放松以获得一个安静的睡眠。

Hypnic jerks shouldn't affect your sleep cycle, but it can be distracting to those sleeping nearby. If you are looking to lessen the likelihood of twitching, there are some recommended lifestyle changes you can make, like creating a relaxing bedtime routine with meditation, turning down any lights, and avoiding caffeine or stimulants.

入睡痉挛不会影响你的睡眠周期，但它会分散周围睡觉的人的注意力。如果你想减少抽搐的可能性，有一些建议的生活方式改变你可以做，比如建立一个放松的睡觉时间，冥想，关掉任何灯光，避免咖啡因或兴奋剂。

Although hypnic jerks aren't inherently dangerous or a sign of an underlying medical condition, you should still seek medical advice if you are concerned with twitching or your overall sleep quality.

虽然入睡痉挛本身并不危险，也不是潜在健康状况的信号，但如果你担心抽搐或你的整体睡眠质量，你还是应该寻求医疗建议。