A somnologist and a psychologist explained the reasons for the feeling of falling during sleep

Dreams of falling from a height and sudden trembling when falling asleep are associated with the peculiarities of the brain, nervous system and the general emotional state of a person. Experts explained why feelings of flying and falling may occur during rest, when such phenomena are considered normal, and in which cases they require the attention of a doctor. All the details are in the Izvestia article.

The physiology of falling in a dream

Dreams in which a person falls from a great height are among the most common and emotionally intense dreams. As explained by Maxim Novikov, somnologist at JSC "Medicine" (Academician Roitberg clinic), such sensations are associated with the peculiarities of the brain and nervous system during sleep.

During rest, the brain does not stop activity: it continues to process the information received during the day and simulate various situations. The sensation of falling can occur due to how neural networks interpret signals from the vestibular apparatus, proprioception - sensations of body position in space, as well as changes in muscle tone.

Insomnia, anxiety, and nightmares: What will the new moon bring in June

During the new moon, the Earth, Moon and Sun line up in one line, which is why the satellite "disappears" from the sky.

At the same time, the person remains physically motionless. Sensations of movement, flight, or falling are created solely by brain activity. During REM sleep, when vivid dreams occur most often, the brain activates areas responsible for movement perception and spatial orientation, although the muscles of the body are temporarily in a state of relaxation.

If a person wakes up abruptly after dreaming about a fall, the body reacts as if faced with a real threat. At this point, the sympathetic nervous system is activated — the part of the body responsible for the "fight or flight" reaction.

Adrenaline and norepinephrine are released, heartbeat and breathing increase, and muscle tone increases. A person may have tense muscles, sudden movement of the limbs, dilated pupils and increased sweating. These processes take a fraction of a second and are aimed at preparing the body for action.

After waking up, a person may feel anxious, confused, or an accelerated heartbeat, but in most cases these symptoms pass quickly.

The nature of shudders

A separate phenomenon associated with the feeling of falling is a sudden start at the moment of falling asleep. In medicine, it is called hypnic myoclonia. This is a sudden involuntary muscle contraction that can affect the legs, arms, or the entire body.

According to the expert, this condition is considered a normal physiological reaction and occurs at least once in a lifetime in most people. It usually occurs on the border of wakefulness and sleep, when the brain has not yet fully entered the slow-wave sleep phase.

At this moment, a person may feel as if he is falling and wake up abruptly. At the same time, the sensation of movement itself is not associated with a real change in body position.

In most cases, hypnic myoclonia does not require treatment. If episodes occur rarely and do not disrupt sleep quality, they are considered a safe option for the norm. However, if you experience frequent repetitions, pain, or trouble falling asleep, you should consult a doctor.

Psychological aspects

Clinical psychologist, CBT therapist Anastasia Helemelya notes that dreams about falling can be related not only to physiology, but also to a person's emotional state. According to her, such a plot often reflects a feeling of loss of control over what is happening in real life.

Falling in a dream can become an image of a situation where a person experiences insecurity, anxiety, or a feeling that circumstances are not developing the way they planned. Such dreams can occur during periods of major change, such as when you change jobs, move, or break up a relationship.

According to the psychologist, emotions during such a dream are often associated not only with fear, but also with a feeling of helplessness in front of a situation that cannot be influenced.

Frequent recurrence of disturbing dreams may be associated with chronic stress, overwork, and emotional exhaustion. At the same time, the specialist emphasizes that such dreams should not be perceived as predicting the future. Rather, they can be a signal to pay attention to your own condition and load level.

The impact of sleep deprivation and external factors

The frequency of falling dreams and episodes of hypnic myoclonia can be influenced by sleep quality. Chronic lack of sleep, stress, anxiety, and overwork increase the likelihood of vivid and emotionally intense dreams.

With a lack of rest, the brain remains in a state of increased activity, which can affect the content of dreams. Additional risk factors may include sleep disorders, falling asleep late, frequent awakenings, drinking caffeine and nicotine before bedtime, as well as taking certain medications that affect the nervous system.

The condition can also be affected by dehydration and electrolyte imbalance. Therefore, to improve the quality of sleep, experts recommend following the regime, limiting stimulants in the afternoon and creating comfortable conditions for rest.

In most cases, dreams of falling are not a sign of serious illnesses. However, a specialist's consultation is necessary if they occur several times a week, accompanied by severe panic, daytime drowsiness, headaches, dizziness, impaired coordination, or seizures.

In such situations, the doctor may prescribe a sleep study — polysomnography, which helps identify possible disorders, including obstructive sleep apnea, narcolepsy, and other disorders.

How to reduce the frequency of disturbing dreams

To reduce the likelihood of disturbing dreams and improve the quality of rest, experts recommend normalizing sleep patterns first. It is advisable to go to bed and wake up at about the same time, even on weekends.

It is also important to create suitable conditions for sleeping: keep the temperature in the room cool, avoid bright lights and excessive noise. In the afternoon, it is recommended to limit coffee, strong tea, energy drinks and nicotine.

The psychologist advises paying attention to reducing stress levels. Relaxation techniques, breathing practices, meditation, walking, and other ways to switch attention can help. If an anxious dream does occur, it is recommended not to perceive it as a threat. It's important to remind yourself that this is the result of brain activity, not a real event.

In addition, it is useful to keep a dream diary. Recordings can help identify patterns and understand which events or emotional states precede the appearance of recurring plots.