Important Facts About Brief, Unintentional Naps During Waking Hours
Driving home late and feeling the heaviness of exhaustion? Don't ignore the signs - you might be drifting into micro-sleep, which can be dangerous on the road. Here, sleep expert Samuel Gurevich, MD, shares some tips on how to keep yourself and others safe.
Micro-sleep Explained
Micro-sleep refers to very short periods of sleep lasting up to 30 seconds, and you might not even notice it's happening. According to Dr. Gurevich, it can happen while you're watching TV, reading a book, or even worse, while driving a truck or working in a nuclear power plant.
Micro-sleep vs. Micronap
While micro-sleep signifies a need for more rest, a micronap can help you recharge. A micronap is simply a short nap that lasts 20 to 30 minutes and helps you replenish your energy. However, sleeping too long or during the wrong times can disrupt your sleep cycle and lead to excessive daytime sleepiness.
Causes of Micro-sleep
Micro-sleep is usually caused by sleep deprivation, but there are other factors that can trigger it:
- Alcohol consumption
- Medications with sedative or hypnotic qualities like antihistamines or sleeping pills
- Medical conditions like sleep apnea or insomnia
- Working night shifts
Micro-sleep Symptoms
To determine whether you're experiencing micro-sleep episodes, look for these symptoms:
- Slow or constant blinking
- Trouble understanding information
- Jolting awake with sudden body movements
- Yawning excessively
If you notice microsleep symptoms while driving:
- You might not remember certain parts of the road or the last few seconds of driving
- You may find yourself fighting to stay awake by opening the window or turning up the music
Preventing Micro-sleep
According to Dr. Gurevich, the first step to preventing micro-sleep is recognizing when you're tired and not trying to push through it. Here are some other tips:
- Don't drive when you're sleep deprived. Rearrange your schedule so you can catch up on sleep first.
- Avoid relying on stimulants like caffeine to keep you awake.
- Steer clear of substances that make you drowsy, such as alcohol, before you need to be alert.
Treating Micro-sleep
If you experience micro-sleep, your doctor will:
- Review any medications you're taking to see if they're causing micro-sleep.
- Look for signs of other medical conditions that can cause sleepiness.
By addressing these causes and implementing preventative measures, you can reduce your risk of micro-sleep episodes and improve safety for yourself and others.
Remember, getting good, quality sleep is essential to staying healthy and functioning at your best. Once you hit the sack at night, aim for around 8 hours, or whatever you need to feel well-rested the next day. Your body - and those around you - will thank you!
During extended work hours or while driving, avoid the risk of micro-sleep – short periods of unintentional sleep – which can be harmful, especially while operating vehicles. To maintain your health and wellness, prioritize adequate sleep and recognize the signs of micro-sleep, such as excessive yawning, slow blinking, and trouble understanding information.
