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Why you twitch when you sleep
為什么有人會睡覺時突然抖一下？
Hypnic jerks — also called sleep starts — are sudden, involuntary muscle contractions you may experience as you are falling asleep.
入睡抽動——也稱為睡眠啟動——是你在入睡時可能會經歷的突然的、不自主的肌肉收縮。
Hypnic jerks are a type of myoclonus, which is a category of rapid, involuntary muscle movements.
入睡抽動是一種肌陣攣，即快速而不自主的肌肉運動。
Hiccups are another type of myoclonus.
打嗝也是肌陣攣的一種。
Hypnic jerks are associated with a rapid heartbeat, quickened breathing, sweat, and sometimes "a peculiar sensory feeling of 'shock' or 'falling into the void' ".
入睡抽動通常伴隨著心跳加快、呼吸加快、出汗，有時還伴有“一種'震驚'或'墜入虛空'的奇特感官感覺”。
It can also be accompanied by a vivid dream experience or hallucination.
有時也伴隨著生動的夢境或幻覺。
A higher occurrence is reported in people with irregular sleep schedules.
據報道，作息不規律的人有更高概率伴有入睡抽動。
Moreover, when they are particularly frequent and severe, hypnic jerks have been reported as a cause of sleep-onset insomnia.
此外，當癥狀特別頻繁和嚴重時，還會導致入睡性失眠。
Researchers do not know for sure what causes hypnic jerks, but they have a few theories.
研究人員還不確定是什么原因導致入睡抽動，但他們有一些理論。
Hypnic jerks and other types of myoclonus start in the same part of your brain that controls your startle response.
入睡抽動和其他類型的肌陣攣始于大腦中控制驚嚇反應的同一部分。
When you fall asleep, researchers suspect that a misfire sometimes occurs between nerves in the reticular brain stem, creating a reaction that leads to a hypnic jerk.
研究人員懷疑，當你入睡時，網狀腦干的神經之間有時會發生錯誤放電，產生一種反應，導致入睡抽動。
Hypnic jerks can be unsettling, but they’re not dangerous.
入睡抽動和其他類型的肌陣攣始于大腦中控制驚嚇反應的同一部分。
In fact, they’re considered a normal part of falling asleep.
事實上，它們被認為是入睡的正常部分。
Up to 70% of people experience hypnic jerks.
高達70%的人經歷過睡眠痙攣。
They can be annoying and disrupt the sleep of you or your partner.
入睡抽動可能很煩人，會擾亂你或你的伴侶的睡眠。
While it is possible that a particularly violent jerk could lead to a minor injury, it’s not common.
雖然特別劇烈的抽搐可能會導致輕微的傷害，但這種情況并不常見。
Hypnic jerks are a normal, albeit unpredictable, part of the experience of falling asleep.
入睡抽動是入睡體驗的正常部分，盡管不可預測。
It’s unlikely that you’ll be able to completely eradicate them from your life.
你不太可能從生活中完全根除它們。
However, you can reduce their frequency and intensity, and improve your sleep at the same time, with a few relatively simple techniques.
然而，你可以通過一些相對簡單的技巧，減少它們頻率和強度，同時改善睡眠。
Go to bed and wake up at the same time every day, even on weekends.
按時上床睡覺和起床，即使在周末也是如此。
Make your bedroom as dark and quiet as possible, using blackout curtains or a white noise machine if needed.
讓臥室盡可能保持黑暗和安靜，必要時使用遮光窗簾或白噪音機。
Stop using electronics at least one hour before bed.
睡前至少一小時停止使用電子產品。
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