Have you heard of the term ‘micro sleep’? You may have heard of it, but you aren’t sure exactly what it means or what you should be aware of if you have experienced one (without even knowing, perhaps).
In this blog, Dr Lindsay Browning explains clearly what a microsleep is and the potential dangers, as well as prevention and treatment.
What is a microsleep?
A microsleep is a very brief sleep and we say brief, we mean brief. A microsleep can last only 1-15 seconds.
Sometimes your eyes will actually shut, but a microsleep can also happen with the eyes still open.
Will we be aware it we are microsleeping?
You are not often aware of actually being asleep. However, a sign of having a microsleep might be that you realise you have missed a small part of a TV show you are watching. Your eyes may close for longer than a blink. Another sign is that your head may also have nodded forwards and you ‘snap it up’ realising you just fell asleep briefly.
Another example is when you may be reading a book and realise you haven’t actually processed anything you have just read.
Are microsleeps dangerous?
It completely depends where you are and what you are doing.
While driving or operating heavy machinery microsleep are very dangerous. They could cause a lapse in concentration leading to an accident. Sleepy driving is a major cause of road traffic accidents.
What is the treatment for microsleeps?
Microsleeps are often a sign that you are sleep deprived and sleepy.
You may be having microsleeps because you’re not getting enough sleep overnight. The current recommendations are that a working-age adult should get at least 7 hours sleep. If you are getting less than this regularly then you are likely to have sleep deprivation. This is especially common if somebody is “burning the candle at both ends” .
Improving your nighttime sleep and making sure that you get sufficient good quality sleep will help you be less sleepy during the day and make microsleeps less likely to happen.
Is there a way to prevent microsleeps from happening?
As outlined above, the most important thing is to ensure you are getting enough sleep and close to the recommended amount, so the right quantity, as well as good quality sleep.
People with untreated sleep apnoea (a breathing disorder during sleep) may experience more microsleeps because they are not getting quality sleep during the night. Treatment for sleep apnoea, such as with a CPAP machine, will help restore the quality sleep at night and reduce daytime sleepiness and reduce microsleeps.
If you are driving and realise that you are sleepy, at risk of having microsleep or even experience once, then it is important to pull over at a service station, as soon as is safe to do so. You can try a strong coffee and then take a nap in the car for around 20 minutes. By the time you have finished the nap, the caffeine will have entered your system helping you feel more alert and awake plus, the nap will have taken the edge off some of the tiredness. Importantly, if you still feel too sleepy to drive, then you will need to make other travel plans, rather than putting yourself and others at risk on the road of you falling asleep at the wheel.
Paying attention to microsleeps
Microsleeps are a clear sign you are tired – so don’t ignore them if you realise you are having one, or experiencing them on a regular basis.
If you feel you are getting enough sleep, but microsleeps are still affecting you, then it may be your sleep quality that is poor. It is worth seeking professional advice, if you are concerned.
If you know you are guilty of not getting enough sleep or ‘burning the candle at both ends’ a little too often, then do take some time to reflect on your sleep routine and how you could increase the amount of sleep you are getting to meet the recommended 7-9 hour guidelines.