Many people ignore microsleep condition because they believe they can handle the drowsiness that occurs while driving, during traffic jams or over long distances.  In fact, you can experience sleep attack and suddenly fall into microsleep unexpectedly.  So, to avoid the risks and hazards – which can be fatal – associated with this condition, quality sleep is essential.

What Is Microsleep?

Microsleep is a condition of disorientation between sleeping and being awake when a brief episode of sleep attack hits unexpectedly for 1 – 2 seconds.

Causes of Microsleep

There are many factors leading to Microsleep.  These are:

• Sleep Deprivation
  Lack of sleep or insufficient sleep of less than 7 hours a day can induce the risk of microsleep as the thalamus – brain movement and sensory system – may be temporarily dysfunctional, causing sleep attack and unintentionally napping.  Moreover, if chronic, it can also lead to weight gain, depression, ischemic stroke, and decline in learning ability.
• Circadian Rhythm Sleep Disorder
  Going to sleep late and also getting up late has a negative effect on the body: hormonal changes, feeling weak, insufficient sleep.  For example, going to bed at 4 in the morning and waking up at noon is not as healthy as going to bed at 10 p.m. and waking up at 6 a.m.
• Delayed Sleep Phase Syndrome
  This will cause the brain to be disoriented and deteriorate.  Normally, our brain can recall the bedtime and causes us to feel sleepy on time. Changing your bedtime repeatedly will make it difficult for you to fall asleep, causing you to sleep less and insufficiently.  For example, on weekends, you go to sleep after 2 a.m. and wake up at 9 a.m.; while during weekdays you normally go to bed at 10 p.m. and get up at 5 a.m.
• Heredity
  People who are in “long sleepers” group need 10 hours of sleep to be energized, while those who are “short sleepers” need only 4 – 5 hours.  As these groups are not very common, if you have sleep disorder, it is better to consult your doctor.

Signs of Extreme Sleepiness or Hyperinsomnia

If you notice any of the following symptoms, you may be at risk of microsleep:

• Feeling drained after waking up and craving more sleep. 
• Feeling unusually tired persistently during the day.
• Dizziness, blurred vision, difficulty keeping your eyes open, not noticing traffic lights.
• Difficulty concentrating while performing various tasks – especially driving, resulting in poor navigation control.
• Falling asleep unknowingly while inactive.
• Fatigue, tiredness, restlessness.

Protect Yourself against Microsleep Promptly

Preventing microsleep not only minimizes accidents, but also improves sleep quality. The preventive measures are:

• Sufficient Sleep
  The recommended number of hours for quality sleep is 7 – 8 per day. Especially if you have to drive long distances, you should get enough rest for 2 – 3 consecutive nights before departing.
• Sleep on Time
  The recommended bedtime is around 10 p.m., to allow growth hormones to adequately promote bodily functions.  The hormones will be secreted from 2 a.m. till 4 p.m.  So, you should train yourself to start relaxing and to prepare for bed around 9 p.m.
• Keep Regular Sleep Schedule
  Going to bed and waking up on the same schedule every day will help you achieve sufficient sleep.
• Avoid Drinks with Caffeine Content
  Avoid drinks such as coffee, tea, coco, etc., after 4 p.m. because they will keep you awake or allow only a light sleep, causing you to wake up unrefreshed.
• Choose Warm Orange Light
  Warm color light in the bedroom does not disturb the eyes; instead, it is soothing and helps you sleep easier.
• Bedroom Temperature 
  Recommended a temperature between 25 and 26 degrees Celsius, which is neither too warm nor too chilly, allows you to sleep continuously without waking up in the middle of the night.

Techniques to Prevent Microsleep While Driving

• Take a break every 2 hours.
• Choose a safe location to take a 5 – 45 minutes nap, to lower the risk of microsleep.
• If travelling with others, take turns to drive.
• Avoid alcoholic beverages to avoid the risk of microsleep.
• Avoid taking medications that may cause drowsiness, such as antihistamines, painkillers, and antidepressants. 
• If possible, drive during the day and avoid driving late at night or in the early morning hours.

Microsleep is a dangerous condition that can possibly lead to death.  Getting adequate rest by sleeping on schedule at a reasonable and consistent time every night will help you prevent mishaps caused by microsleep.  However, if you believe you have adequate sleep but still feel sluggish and unrefreshed, you should consider a Sleep Test that is conducted by a team of qualified medical professionals, to thoroughly evaluate your sleep.  As a result, you will be able to obtain a great sleep nightly, which will help you retain your good health after a sufficient period of rest as your body is fully rejuvenated.