Anxiety is a common experience that affects millions of people worldwide. While it’s a natural reaction to stress or perceived danger, persistent anxiety can interfere with daily life and overall well-being. Thankfully, anxiety can often be managed—and even significantly reduced—through intentional and consistent lifestyle changes.
Have you ever gone to sleep at night and dreamt that you were falling? Then suddenly, your body jerks, and you are startled awake.
An experience like this can be somewhat unsettling, but if it’s happened to you, you’re not alone.
This strange occurrence is called a hypnic jerk, and a 2016 study found that sixty to seventy percent of people experience them.
The Stages of Sleep
Before getting into the cause of these hypnic jerks, let’s first do a refresher on the stages of sleep:
Stage One
This is what happens when you first start nodding off. This short period lasts several minutes.
During this time your heartbeat, breathing, and eye movements slow, and your muscles relax with occasional twitches.
Your brainwaves also begin to slow from their wakefulness patterns.
Stage Two
This is a period of light sleep before you enter a deeper sleep. Here, your heartbeat and breathing slow, and your muscles relax even further.
Your body temperature drops and eye movements stop. Your brain activity also slows, but you experience occasional bursts of electrical activity.
Stage Three
You need stage three to feel refreshed in the morning. This is when your heartbeat and muscles are at their slowest, your muscles are relaxed, and it might be difficult to wake you.
REM Sleep
Rapid eye movement sleep occurs about ninety minutes after you fall asleep. Your eyes move rapidly from side to side and your brain wave activity becomes closer to that of wakefulness.
Your breathing becomes faster and irregular, and your heart rate and blood pressure increase, almost to waking levels.
This is when most of your dreaming takes place. You cycle through these stages four or five times every night. Depending on what cycle you’re in, the stages will vary in length.
Hypnic Jerks
Hypnic jerks are basically involuntary sleep movements that occur as you transition from wakefulness to sleep.
They are sometimes referred to as hypnagogic jerks or sleep starts. They are not very well understood, however, they do tend to occur more often when you’re trying to force your brain to engage in an activity when you’re sleep-deprived.
Rafael Pelayo, a sleep specialist at the Stanford Sleep Medicine Center, says that it’s because certain parts of your nervous system are awake, while others are asleep.
Essentially, you can think of a hypnic jerk as a misfire caused by your nervous system sending your body mixed messages.
Generally, they occur when you’re transitioning from wakefulness into stage one of sleep. As explained, REM sleep typically occurs ninety minutes after falling asleep.
When you’re really sleep-deprived, however, you go straight from stage one to REM sleep. You basically skip right over stages two and three.
Paleyo says that a hypnic jerk is a clear sign from the body that you need to sleep. “Nothing else is going to satisfy that urge.”
Are Hypnic Jerks Dangerous?
Luckily, no. Hypnic jerks, while they can be scary at the moment, are benign and do not need to be treated.
Some may feel anxious after experiencing one and have difficulty falling back to sleep. If this happens to you, try to remind yourself that it doesn’t mean anything and that there’s nothing wrong. This may help to ease your mind so you can go back to sleep.
Hypnic Jerks and Lack of Sleep
Sometimes, though, you may experience a hypnic jerk when sleep is not an option. For some, they can occur when they’re over tired in a class lecture or a meeting. If this is the case, Palayo has a few suggestions:
- Focus on something that’s more important about that scenario than falling asleep.
- Make eye contact with the speaker.
- Drink coffee beforehand if you know you’re going to have trouble staying alert.
- Make sure to get seven to nine hours of sleep every night to avoid being over-tired.
While hypnic jerks are not dangerous, they are a sign that you’re not getting enough sleep. If you notice them happening frequently, ask yourself why you might be over-tired and consider making some changes.
Rather than relying solely on medication, many individuals have found relief by modifying their daily habits. In this comprehensive guide, we’ll explore the most effective lifestyle changes to manage anxiety, supported by research and practical advice you can start applying today.
1. The Power of Physical Activity
Why Exercise Helps
Exercise is one of the most potent natural remedies for anxiety. It not only improves your physical health but also helps balance brain chemistry. During exercise, your body releases endorphins—chemicals that act as natural painkillers and mood elevators.
Regular movement helps regulate cortisol (the body’s main stress hormone), reduce muscle tension, and increase overall resilience to stress.
How to Start
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Aim for at least 30 minutes of moderate activity most days of the week.
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Activities such as brisk walking, jogging, swimming, cycling, yoga, or even dancing can help.
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Even short 10-minute bursts of movement throughout the day can provide anxiety relief.
Tip:
Find a physical activity you enjoy so that it becomes sustainable. Group classes, nature walks, or home workouts with music can make it more engaging.
2. Nutrition and Mental Health
The Gut-Brain Connection
What you eat directly influences how you feel. The gut and brain are connected via the vagus nerve, and gut health is known to impact mood and cognitive function. An unhealthy diet can worsen symptoms of anxiety and depression.
Foods That Help Anxiety
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Whole grains: Support stable blood sugar and provide energy.
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Leafy greens & colorful vegetables: Rich in magnesium and antioxidants.
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Fatty fish (like salmon): High in omega-3 fatty acids, which are linked to reduced anxiety.
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Fermented foods (like yogurt, kimchi, kefir): Promote gut health.
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Berries & citrus fruits: High in vitamin C, which supports the adrenal system.
Foods to Limit
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Caffeine: Can trigger or worsen anxiety symptoms.
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Refined sugar and processed foods: Can cause mood swings and energy crashes.
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Alcohol: A depressant that may temporarily numb anxiety but often makes it worse over time.
3. The Importance of Sleep
Sleep and Anxiety: A Two-Way Street
Poor sleep can heighten anxiety symptoms, and anxiety can make it harder to sleep—creating a frustrating cycle. A good night’s rest is essential for emotional regulation and mental clarity.
Tips for Better Sleep
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Stick to a consistent sleep schedule, even on weekends.
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Avoid screens at least 1 hour before bed.
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Create a relaxing bedtime routine (e.g., reading, warm bath, deep breathing).
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Keep your bedroom cool, dark, and quiet.
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Avoid heavy meals and caffeine in the evening.
If you continue to struggle with insomnia, consider mindfulness meditation or cognitive behavioral therapy for insomnia (CBT-I).
4. Mindfulness, Meditation, and Breathwork
Reclaiming the Present Moment
Mindfulness is the practice of being fully present without judgment. When practiced regularly, it reduces anxious thoughts by helping you disengage from the past or future and focus on the now.
How to Practice Mindfulness
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Guided meditations via apps like Headspace, Calm, or Insight Timer.
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Deep breathing exercises (such as the 4-7-8 method or diaphragmatic breathing).
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Body scan meditation to release tension.
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Walking meditation to combine movement with awareness.
Practicing 5–10 minutes a day can make a noticeable difference in your anxiety levels.
5. Creating a Supportive Routine
Why Routines Matter
Anxiety often thrives on unpredictability. Creating a structured daily routine can provide a sense of control and stability, reducing feelings of overwhelm.
Components of a Balanced Daily Routine
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Set wake-up and sleep times.
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Schedule regular meals and exercise.
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Include time for relaxation and hobbies.
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Plan breaks during work to avoid burnout.
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Use a planner or app to track tasks and goals.
Creating structure doesn’t mean being rigid—it’s about consistency, not perfection.
6. Social Connection and Community
The Protective Power of Relationships
Social support is crucial in managing anxiety. Isolation often amplifies anxious thoughts, while connection can provide comfort and perspective.
Ways to Build Social Support
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Reach out to trusted friends or family members regularly.
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Join support groups (online or in-person).
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Engage in community activities or volunteer.
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Share your feelings openly when you’re ready—vulnerability builds deeper connections.
Even short conversations can boost your mood and reduce feelings of anxiety.
7. Limiting Screen Time and Social Media
Digital Detox for Mental Health
While technology has its benefits, excessive screen time—especially on social media—can increase anxiety through information overload, comparison, and sleep disruption.
Digital Wellness Tips
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Set daily limits for apps and screen time.
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Unfollow accounts that cause stress or insecurity.
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Schedule “no screen” times (e.g., during meals, 1 hour before bed).
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Spend more time on activities that nourish your mind offline—like reading, drawing, or spending time in nature.
