What is microsleep?

Microsleep is a state somewhere between asleep and awake, in which an unconscious state of sleep occurs suddenly for a short period of 1 to 2 seconds.

Causes of microsleep

There are many possible causes of microsleep, including:

1. Sleep Deprivation: Insufficient sleep of less than 7 hours a day can increase the risk of microsleep. When exhausted, the thalamus part of the brain may temporarily stop working. Since the thalamus is responsible for relaying signals to other parts of the brain and regulating sleep, the result is suddenly falling asleep (i.e., sleep attack). A sleep deprived person will not even realize these short periods of dozing off (i.e., microsleep) are occurring. Long-term sleep deprivation can also cause depression, cerebrovascular diseases, and learning difficulties.
2. Unnatural Sleep Patterns: Staying up late adversely affects the body’s circadian rhythm and results in hormonal changes and fatigue. Having unnatural sleep habits, such as going to bed at 4am and waking up at noon, results in poorer sleep quality than, for example, going to bed at 10pm and waking up at 6am, even though it’s the same number of hours.
3. Changes in Sleep Patterns: The brain gets in the habit of falling asleep at certain times. Normally, you will feel sleepy at that time. However, if you change your bedtime frequently, you will feel less sleepy at bedtime, sleep less, and not feel fully rested. For example, if you regularly go to bed at 10pm and wake up at 5am on weekdays but then stay up late until 2am and sleep until 9am on weekends, this dramatic change will affect sleep quality.
4. Genetics: Some people are categorized as Long Sleepers, requiring up to 10 hours of sleep to feel refreshed. Other people, however, can be categorized as Short Sleepers, needing only 4 or 5 hours to wake up refreshed. This latter group, however, is relatively rare, so if you are unsure which group you’re in, consult a sleep specialist.

Warning signs of excessive sleepiness

If the following warning signs occur, it may indicate that you are at risk of sleep attack or microsleep.

• Waking up in the morning not feeling rested and wanting to continue sleeping
• Feeling sleepy and yawning frequently throughout the day
• Dizziness, blurred vision, droopy heavy eyes, not recognizing changes in traffic lights
• Lack of concentration or “brain fog,” especially while driving (e.g., drifting lanes or forgetting the way)
• Dozing off whenever sitting still
• Feeling tired, fatigued, or anxious

Proactively prevent microsleep

Preventing microsleep not only reduces the risk of accidents but also helps to improve sleep quality. Here are some actions you can take:

• Get enough sleep. The optimal amount of sleep for most people is 7 to 8 hours per day. This is particularly important if you have to drive a long distance. If so, it’s important to get enough rest for 2-3 consecutive nights before you go.
• Follow a natural sleep schedule. An appropriate bedtime is between 10pm and midnight. Growth hormones, which help with growth and promote the functioning of various systems in the body, are secreted between 2am and 4am. Therefore, it’s important to be in a deep sleep during that time. Therefore, train yourself to relax and prepare to go to sleep by around 9pm.
• Follow a consistent sleep schedule. Try to go to bed and wake up at the same time every day so you can get a good night’s sleep.
• Refrain from drinking coffee or caffeinated beverages after 4pm. Drinking caffeinated beverages, such as tea, cocoa, and coffee, late in the day can cause insomnia or hinder deep sleep. As a result, you will wake up not feeling rested the next day.
• Use blue light filters. Using blue light filters on your electronics and using natural (warm) light bulbs in your bedroom will not disrupt your melatonin production and help you sleep more easily.
• Keep your bedroom at an appropriate temperature. The air temperature in the bedroom should not be too hot or too cold, which is generally between 25 and 26 °C. Having a comfortable environment helps prevent waking up in the middle of the night and allows you to sleep soundly for longer periods.

Driving tips so you don’t have to fear microsleep

• Take a break every 2 hours.
• When needed, take a nap for 5-45 minutes to help reduce drowsiness. Be sure to choose a safe place first, though.
• If you have several drivers, take turns driving.
• Don’t drink alcohol. Alcohol increases the likelihood of microsleep.
• Be careful about taking medications that may cause drowsiness, such as antihistamines, painkillers, or anti-depressants.
• Whenever possible, drive during the day rather than late at night or early in the morning.