4 Questions to Ask About Periodic Limb Movements of Sleep (PLMS)
Treatment for Periodic Limb Movements of Sleep (PLMS) aims to enhance sleep quality by addressing symptoms and any related conditions. This may involve lifestyle adjustments, medications, or specific therapies to help reduce leg movements and improve restful sleep. At Koala® Center For Sleep & TMJ Disorders, experts create customized treatment plans to help manage PLMS and improve your sleep health. For more information, please contact us today or book an appointment online now! We have convenient locations in Bloomington IL, Peoria/Dunlap IL, Mishawaka IN, Kansas City MO, El Paso TX, and Wausau WI.
Table of Contents:
What is involuntary arm movement while sleeping?
Why do my arms jerk in my sleep?
When should I be concerned about hypnic jerks?
How do you treat arm jerks in sleep?
Involuntary arm movements during sleep, often referred to as periodic limb movements of sleep (PLMS), involve repetitive, jerky movements of the limbs that occur while a person is sleeping. While PLMS affects the legs and arms; it can also cause sudden jerks, twitches, or rhythmic movements during the night. These movements are involuntary, meaning the person experiencing them isn’t aware they are happening, but they can disrupt sleep quality and lead to daytime fatigue.
PLMS is characterized by brief muscle twitches, jerking motions, or extensions of the limbs, typically occurring every 20 to 40 seconds during sleep. These movements primarily happen during the non-REM stages of sleep but can also occur during REM sleep. As these episodes can last from a few minutes to several hours, they can affect sleep cycles, resulting in fragmented or restless sleep. Some people with PLMS wake up feeling exhausted despite having spent a reasonable amount of time in bed, as their sleep is repeatedly interrupted by these involuntary movements.
The exact cause of PLMS isn’t fully understood, but researchers believe it is related to the central nervous system. In some cases, the jerks can be hypnic jerks—those sudden muscle contractions you might feel just as you’re falling asleep. These are generally harmless and happen to almost everyone at some point. However, if arm jerks are frequent, disruptive, and occur throughout the night, it’s worth speaking to a healthcare professional for a more in-depth evaluation.
Several factors can trigger or worsen periodic limb movement disorder (PLMD). For example, sleep deprivation is a big one. In addition, anxiety and elevated stress levels can exacerbate this condition, as they affect the nervous system and disrupt our ability to enter deep, restorative sleep. Certain medications, such as antidepressants, antihistamines, or antipsychotic drugs, have been known to influence sleep patterns and muscle activity, which can trigger PLMS or intensify existing symptoms.
Sometimes called sleep starts, hypnic jerks are muscle contractions that happen suddenly and unexpectedly as you’re drifting off to sleep. They’re common and not a cause for concern. Most people experience them occasionally, especially during times of stress, fatigue, or caffeine consumption. For example, you might have noticed your arm or leg jerk suddenly just as you’re on the verge of sleep, sometimes accompanied by a sensation of falling. They often occur while the body is transitioning into the different stages of sleep, and, in most cases, these movements are completely normal.
That said, if hypnic jerks become frequent, intense, or interfere with your sleep quality, it is time to investigate them further. Frequent sleep disruptions from these jerks can lead to daytime sleepiness, mood changes, and impact cognitive functions, such as memory and concentration. When hypnic jerks are accompanied by other symptoms—like irregular breathing, severe anxiety, or persistent twitching in other limbs—it could indicate a more complex sleep disorder, such as PLMS or Restless Legs Syndrome (RLS).
Some of the ways that sleep doctors address movement or jerks during sleep include:
● Lifestyle changes – Establishing a consistent sleep schedule, reducing caffeine and alcohol intake, and creating a relaxing bedtime routine are recommended to regulate your sleep patterns. Additionally, managing stress through relaxation techniques like yoga, meditation, or deep breathing exercises can decrease the frequency of involuntary movements.
● Sleep environment changes – If the arm jerks are intense or cause injury, consider placing pillows or padding around your bed to prevent accidents.
● Medications – Dopamine agonists are often used to manage symptoms related to PLMS and RLS. These medications can reduce the frequency and intensity of muscle jerks. In some cases, muscle relaxants or anticonvulsants like gabapentin may be prescribed to help ease nighttime movements.
● Reviewing current medications – Some medications can trigger or worsen sleep-related arm movements. If you’re on antidepressants, antihistamines, or other medications, it’s worth discussing with your doctor to see if they could be contributing to the problem.
Additional Services You May Need
▸ KoalaKIDZzz®
▸ Sleep Apnea
▸ Snoring
▸ TMJ Disorder
▸ Fatigue
▸ Sleep Disorders
▸ Weight Loss
▸ CPAP Alternative
▸ Oral Appliances