Relax your body completely
Slow your breathing
Stop caffeine, nicotine, and other stimulants
Avoid alcohol before bed
Go to bed at a consistent time
Reduce stress before sleep
Avoid intense exercise late at night
Keep your sleep environment cool, dark, and quiet
Limit screen time before bed
Try a brief body scan or progressive muscle relaxation
If a jerk happens, stay still and breathe slowly
If hypnic jerks are frequent or severe, see a healthcare professional