Sleep deprivation can wreak havoc on your health in a variety of ways. One of those ways has the potential to be incredibly dangerous—and that’s microsleep (sometimes referred to as microsleeps).
What are microsleeps, exactly? What are the symptoms of microsleeping—and what are the risks? And how can you effectively prevent and manage it? Keep reading to find out.
What is microsleep?
First things first: What is a microsleep? “Microsleep is when your brain essentially ‘shuts off’ for a few seconds, even though you’re trying to stay awake,” says Shelby Harris, PsyD, director of sleep health at Sleepopolis. “It happens when you’re sleep deprived—and you might not even realize it’s happening. You could be reading, watching TV, or even driving—and suddenly, you blink and realize you missed something.”
To put it another way, microsleep is “generally defined as a sleep episode where the person appears to be awake but their brain is not processing information,” says Jagdeep Bijwadia, MD, medical director at Complete Sleep.
“Microsleep is when your brain essentially ‘shuts off’ for a few seconds, even though you’re trying to stay awake.”
– Shelby Harris, PsyD, director of sleep health at Sleepopolis.
How long does microsleep last?
Microsleeps are pretty short. “These episodes generally last 15 to 30 seconds or less, often occurring after sleep deprivation,” says Bijwadia.
Who’s at risk for microsleeping?
Anyone who’s struggling to get the sleep they need could experience microsleep episodes. But there’s certainly a higher risk for people who are chronically sleep deprived.
“People most at risk include shift workers, new parents, people with sleep disorders, and anyone regularly getting less than seven hours of sleep,” says Harris.
That said, you don’t have to be chronically sleep-deprived to experience microsleep. “Even one bad night of sleep can increase your risk,” says Harris.
Signs of microsleep
A microsleep is when you experience a temporary “brain shut-off.” But what, exactly, does that look like?
According to Harris and Bijwadia, common signs of microsleep include:
- Head nodding
- Heavy eyelids/droopy eyes
- Pupil dilation
- “Zoning out”
- Functioning issues (like making mistakes you wouldn’t normally make)
- A limited response to external stimuli, like sound or visual cues
- Daytime fatigue
“You might also feel like you just ‘snapped back’ into focus without realizing you lost it in the first place,” adds Harris. “It’s your brain’s way of saying, ‘I need rest, now.’”
Causes of microsleep
You know what microsleep is. You know the common signs and symptoms. Now the big question is: What causes microsleep?
As mentioned, the biggest cause of microsleep is sleep deprivation—and that can come from any source, whether that’s a sleep disorder (for example, narcolepsy) or a challenging situation that’s keeping you from getting rest (like having to take care of a baby that’s up all night).
“Whether it’s from insomnia, an untreated sleep disorder like sleep apnea, or just burning the candle at both ends, chronic sleep deprivation makes microsleep way more likely,” says Harris.
The dangers of microsleep
The dangers of microsleep are directly related to what you’re doing when you experience it.
“When occurring in a safe environment without sensitive tasks being done, there is generally no problem and no lasting consequence,” says Bijwadia. “This is very different when these episodes happen while the person is driving, operating heavy machinery, or performing high-intensity tasks.”
For example, let’s say you experience a microsleep episode when you’re driving a car. “A few seconds of unconsciousness behind the wheel can lead to a serious accident,” says Harris.
While the potential for microsleeping at a scary time exists for everyone, the risk is higher for people who work in positions where they’re engaged with high-risk situations on a daily basis—like “jobs that involve machinery, medical care, or any situation where a lapse in attention could have major consequences,” says Harris.
How to prevent and manage microsleep
Microsleep can be scary. But it is preventable and manageable—if you know what to do. If you want to more effectively prevent and/or manage microsleep, here are some tips to keep in mind:
- Prioritize sleep. Microsleep happens when you’re deprived of the rest you need to function at your highest level. So, the best tip for preventing microsleep is to prioritize getting that rest. “To prevent microsleep, focus on consistent, high-quality sleep—aiming for seven to nine hours a night,” says Harris.
- Support yourself during the day. If you’re having a day where it’s clear you haven’t gotten enough sleep, there are ways to support yourself during the day and keep microsleep at bay. “If you feel drowsy during the day, take short breaks, get some movement, and expose yourself to bright light,” says Harris.
- See a doctor. If you’re chronically sleep deprived—and there’s no external situation responsible for the deprivation—it’s time to talk to your doctor. “If you suspect an underlying sleep disorder like sleep apnea, don’t ignore it—get evaluated by a sleep specialist,” says Harris.
FAQs
What does microsleep feel like?
“Microsleep feels like a brief ‘blackout,’” says Harris. “One moment you’re aware, the next you’re not, and you might not even realize you drifted off. It’s unsettling, and if it happens often, it’s a sign your sleep health needs attention.”
Is microsleep good or bad?
Microsleep is a sign you’re not getting enough sleep and can be dangerous in certain situations—therefore it would fall under the “bad” category.
What occurs during microsleep?
During microsleep episodes, your brain briefly and temporarily stops processing information—so while you might look like you’re awake, your brain isn’t acting like it.
Always tired during the day? Learn all about excessive daytime sleepiness and how to deal with it.
