© Shutterstock

Defining microsleep -

An episode of microsleep is what happens when your brain goes into involuntary full sleep mode for a very short time, usually up to 15 seconds.

© Shutterstock

Similar to narcolepsy -

According to experts, microsleep is similar to, although not exactly the same as, the commonly known sleep condition of narcolepsy.

© Shutterstock

What does it look like? -

An episode of microsleep can involve quick head nods and/or forgetting where you are or what you are doing.

© Shutterstock

A few seconds' sleep -

Pretty much any time that you fall asleep for a few seconds and then wake up abruptly can be considered an episode of microsleep.

© Shutterstock

Disastrous consequences -

Microsleep can be dangerous, since falling asleep for even a few seconds can have disastrous consequences, especially for those working in high-risk environments.

© Shutterstock

Raising awareness -

It is therefore important to understand the causes of microsleep, what it looks like, and what you can do to prevent it.

© Shutterstock

Diagnosis -

In deciding whether to diagnose you as a microsleep sufferer, your doctor will consider a combination of different factors.

© Shutterstock

Combination of factors -

These factors include your self-reported symptoms, symptoms reported by others, and objective data such as from EEG recordings.

© Shutterstock

Most affected groups -

They will also consider whether you may belong to a subset of the population that is at higher risk of developing a microsleep disorder.

© Shutterstock

Groups most likely affected -

Indeed, while microsleep can affect anyone and can have a negative impact on the sufferer’s life whoever they are, certain groups are more likely to be affected.

© Shutterstock

Those with other sleep disorders -

Firstly, microsleep is more likely to affect people who have another sleep disorder, such as insomnia, since they are more likely to struggle with sleep deprivation.

© Shutterstock

Shift workers - Research also shows that microsleep disproportionately affects shift workers, perhaps because their sleep patterns and cycles are constantly disrupted.

© Shutterstock

Research findings -

Indeed, one of the worst consequences of microsleep is a car crash, and research shows that shift workers are at the greatest risk of getting into one.

© Shutterstock

Age -

Age is another factor that increases the risk of microsleep. This is because as we age, our sleep becomes lighter and less efficient.

© Shutterstock

Medications -

Older adults may struggle with microsleep if they are not sleeping well in general or they are taking medications that disrupt their sleep patterns.

© Getty Images

Causes -

It is important to remember, however, that microsleep can affect anyone, and that there are a number of different causes and triggers.

© Shutterstock

Sleep deprivation and disorders - Sleep deprivation is the main reason that people go into periods of microsleep. However, unrelated sleep disorders, such as sleep apnea, may also play a role.

© Shutterstock

Low stimulation -

If you experience monotony (particularly low stimulation) or take certain medications this may increase your risk of microsleep.

© Shutterstock

Stress - Finally, if you suffer from chronic stress you may experience nerve system arousal. This can cause sleep deprivation and in turn trigger periods of microsleep.

© Shutterstock

Disrupted circadian rhythm -

This is because the body’s circadian rhythm is easily interrupted by stress hormones such as cortisol.

© Shutterstock

Symptoms -

The symptoms of microsleep generally include small changes in behavior and processing. Sometimes these are noticeable to the individual, sometimes they are not.

© Shutterstock

Behavioral changes -

The behavioral changes can include briefly closing your eyes, nodding your head, or quickly jerking your body. You may also notice that your eyes feel heavier or they move more slowly.

© Shutterstock

Processing changes -

In terms of changes to the way you process information, you may feel like you spaced out or lost attention for a brief time.

© Shutterstock

Processing while asleep -

This is because, during the period of microsleep, your brain does not process information in the same way that it does when you are awake.

© Shutterstock 

Example -

If you experience an episode while you are driving, you may not remember a portion of the drive or you might miss an exit.

© Shutterstock

Preventing microsleep -

According to the experts, the best way to manage microsleep episodes is to prevent them. This means practicing good sleep hygiene, in particular getting enough sleep.

© Shutterstock

Practice good sleep hygiene -

Sleep hygiene is different for everyone, but if you are looking to improve your sleep there are a number of variables that you can experiment with.

© Shutterstock

Experiment -

In particular you might experiment with your sleep routine, the room temperature, the level of darkness, or the use of a sound machine or fan.

© Shutterstock

Creating the right conditions - If you work shifts, it is even more important to make sure you create the right routine and bedroom environment to maximize your sleep.

© Shutterstock

Remembering what's at stake -

This might involve requesting to have the same shift schedules for days, weeks, or months in a row. Remember that sleep deprivation can be a safety risk, particularly if your job is high risk.

Sources: (Verywell Mind)

See also: Age-specific tips for better sleep

© Shutterstock