为什么有人会睡觉时突然抖一下?
很多人睡觉时有这样的经历:即将进入甜美梦乡,突然就像触电般地抖了一下;或者在梦境边缘,隐约感觉自己要掉下悬崖,伴着失重感猛踢一下,瞬间惊醒。
网上有很多解释:可能是癫痫犯了,有人说在长个儿,也有人说是神经系统向你发送了一条弹窗抖动...... 6park.com 这些说法都不对。睡觉时突然抖一下,是因为临睡肌抽跃症。 6park.com入睡前的抽搐(Hypnic jerks)是一种肌阵挛,即快速而不自主的肌肉运动。打嗝也是肌阵挛的一种。 6park.comHypnic jerks are a type of myoclonus, which is a category of rapid, involuntary muscle movements. Hiccups are another type of myoclonus. 6park.com数据表明,大约70%的人经历过这种无意识的肌肉颤搐。
临睡肌抽跃症的主要症状
Hypnic jerks are associated with a rapid heartbeat, quickened breathing, sweat, and sometimes "a peculiar sensory feeling of 'shock' or 'falling into the void'". It can also be accompanied by a vivid dream experience or hallucination. 6park.com 临睡肌抽跃症通常伴随着心跳加快、呼吸加快、出汗,有时还伴有“一种'震惊'或'坠入虚空'的奇特感官感觉”。有时也伴随着生动的梦境或幻觉。 6park.comA higher occurrence is reported in people with irregular sleep schedules. Moreover, when they are particularly frequent and severe, hypnic jerks have been reported as a cause of sleep-onset insomnia. 6park.com据报道,作息不规律的人有更高概率伴有临睡肌抽跃症。此外,当症状特别频繁和严重时,还会导致入睡性失眠。
为什么会出现肌抽跃现象?
❶过于劳累、紧张 6park.com 压力大或者长时间加班,加上睡眠质量不好等原因,会引起精神紧张。
❷身体缺钙 6park.com 体内的血钙含量低,会导致肌肉、神经兴奋性亢进(Hyperexcitability),从而引起痉挛抽搐。这种情况大多数出现在正在长身体的小孩身上。
❸症状性肌抽跃 6park.com 当伴有头痛、头晕的情况时,需要去医院做脑部CT检查,判断这种肌抽跃是不是由于脑部有病变而表现出来的症状。也就是说,睡觉时频频出现身体突然抖动,或许是大脑在发出求救信号,告诉你身体已经亮红灯了。
这些方法可以减少临睡肌抽跃
❶养成良好的睡眠习惯 6park.com Go to bed and wake up at the same time every day, even on weekends. 6park.com按时上床睡觉和起床,即使在周末也是如此。 6park.comMake your bedroom as dark and quiet as possible, using blackout curtains or a white noise machine if needed. 6park.com让卧室尽可能保持黑暗和安静,必要时使用遮光窗帘或白噪音机。 6park.comStop using electronics at least one hour before bed. 6park.com睡前至少一小时停止使用电子产品。
❷加强锻炼 6park.com If you prefer a vigorous workout, schedule your exercise for earlier in the day to prevent it from disrupting your sleep. If you can only exercise at night, opt for low or moderate-intensity exercises like walking or yoga. 6park.com如果更喜欢剧烈运动,将锻炼安排在当天早些时候,以免影响睡眠。如果只能在夜间锻炼,请选择低强度或中等强度的运动,如散步或瑜伽。 6park.comAim to finish your workout at least 90 minutes before bed to allow your heart rate to slow back down and prevent the occurrence of hypnic jerks. 6park.com尽量在睡前至少90分钟完成锻炼,让心率减慢并防止临睡肌抽跃的发生。
你有临睡肌抽跃的经历吗?
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