2669: What You Need to Know About the Dangers of Microsleep by Valencia Haguera of Healthline on Sleep Hygiene Tips

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[00:01:23] [SPEAKER_00]: of the best health and fitness blogs all for free. And with that, let's get right to today's

[00:01:28] [SPEAKER_00]: post and start optimizing your life. What you need to know about the dangers of microsleep

[00:01:38] [SPEAKER_00]: by Valencia Aguera with Healthline.com. Microsleep symptoms and warning signs

[00:01:45] [SPEAKER_00]: Microsleep can be difficult to identify because you may nod off while your eyes

[00:01:49] [SPEAKER_00]: are starting to close. Symptoms associated with this condition include not responding

[00:01:55] [SPEAKER_00]: to information, a blank stare, dropping your head, experiencing sudden body jerks,

[00:02:01] [SPEAKER_00]: unable to remember the last one or two minutes and slow blinking. Warning signs of an episode

[00:02:07] [SPEAKER_00]: of microsleep include an inability to keep eyes open, excessive yawning, body jerks

[00:02:14] [SPEAKER_00]: and constantly blinking to stay awake. When does microsleep occur?

[00:02:20] [SPEAKER_00]: Episodes can occur at times of the day when you normally sleep. This can include early

[00:02:24] [SPEAKER_00]: hours and late at night. However, microsleep episodes aren't limited to these times of the

[00:02:31] [SPEAKER_00]: day. They can happen anytime you're sleep deprived. Sleep deprivation can be a chronic

[00:02:36] [SPEAKER_00]: or acute condition in which you don't get enough sleep. About one in five adults are

[00:02:41] [SPEAKER_00]: sleep deprived, which often results in excessive daytime sleepiness, irritability,

[00:02:47] [SPEAKER_00]: poor performance and forgetfulness. Lack of sleep has also been linked to high blood

[00:02:53] [SPEAKER_00]: pressure, obesity and heart attacks. Microsleep Causes

[00:02:58] [SPEAKER_00]: A lack of sleep is a risk factor for microsleep. This can happen if you have insomnia,

[00:03:04] [SPEAKER_00]: work a night shift or don't get enough quality sleep for other reasons. You may also experience

[00:03:09] [SPEAKER_00]: microsleep if you have a sleep disorder. For example, one with obstructive sleep apnea,

[00:03:16] [SPEAKER_00]: a blockage in your upper airway interrupts breathing while sleeping. As a result,

[00:03:20] [SPEAKER_00]: your brain doesn't receive enough oxygen during sleep, which can trigger daytime sleepiness.

[00:03:27] [SPEAKER_00]: Narcolepsy causes extreme daytime drowsiness and intermittent uncontrollable episodes of falling

[00:03:33] [SPEAKER_00]: asleep. Periodic limb movement disorder. Circadian pattern disorders

[00:03:40] [SPEAKER_00]: The exact cause of microsleep isn't fully understood, but it's believed to happen

[00:03:45] [SPEAKER_00]: when parts of the brain fall asleep while other parts of the brain remain awake.

[00:03:50] [SPEAKER_00]: In a 2011 study, researchers kept lab rats awake for an extended period of time.

[00:03:55] [SPEAKER_00]: They inserted probes into neurons affecting their motor cortex while using an electroencephalogram,

[00:04:01] [SPEAKER_00]: or EEG, to record their brain's electrical activity. Even though the EEG results indicated

[00:04:07] [SPEAKER_00]: that the sleep-deprived rats were fully awake, the probes revealed areas of local sleep.

[00:04:13] [SPEAKER_00]: These findings have led researchers to believe that it's possible for humans to experience

[00:04:17] [SPEAKER_00]: brief episodes of local sleep in the brain while appearing awake.

[00:04:23] [SPEAKER_00]: Microsleep treatments To treat and prevent episodes

[00:04:26] [SPEAKER_00]: of microsleep, it's important that you get enough sleep at night. A healthy amount of

[00:04:30] [SPEAKER_00]: sleep for adults can range from 7 to 9 hours. Making a few lifestyle adjustments and developing

[00:04:36] [SPEAKER_00]: a sleep routine may improve the quality of your sleep. These may include avoiding caffeine

[00:04:42] [SPEAKER_00]: and liquids before bed, especially alcohol if you're already tired, turning off any

[00:04:47] [SPEAKER_00]: lights or sounds, avoiding stimulating activities before bed, and keeping your bedroom at a

[00:04:53] [SPEAKER_00]: comfortable temperature. While driving

[00:04:56] [SPEAKER_00]: To keep yourself safe while driving, only operate a vehicle when you're feeling alert.

[00:05:00] [SPEAKER_00]: It also helps to drive with a companion who can take over driving if you become drowsy.

[00:05:06] [SPEAKER_00]: Signs that you need to pull over include drifting out of your lane, repeated yawning,

[00:05:10] [SPEAKER_00]: missing exits, and heavy eyelids. In addition, keep your mind engaged while driving to stay

[00:05:17] [SPEAKER_00]: alert, listen to music with a fast tempo or play an audiobook or a podcast.

[00:05:23] [SPEAKER_00]: At work While you're at work,

[00:05:25] [SPEAKER_00]: don't operate any equipment or machinery when you're feeling drowsy or sleepy.

[00:05:29] [SPEAKER_00]: This can lead to an accident or injury. Participate in conversations and discussions

[00:05:34] [SPEAKER_00]: to remain alert and attentive. If possible, periodically get up from your chair or desk and

[00:05:40] [SPEAKER_00]: stretch your legs. Being physically active can wake up your body and fight sleepiness.

[00:05:46] [SPEAKER_00]: If you make lifestyle adjustments but still experience episodes of micro sleep or feel

[00:05:51] [SPEAKER_00]: sleep deprived, see a doctor. You may need a sleep study to confirm or rule out a

[00:05:56] [SPEAKER_00]: sleep disorder. Understanding the underlying cause of sleep deprivation may prevent future

[00:06:02] [SPEAKER_00]: episodes of micro sleep. Safety Precautions

[00:06:06] [SPEAKER_00]: According to the AAA Foundation for Traffic Safety, it's estimated that 16.5%

[00:06:12] [SPEAKER_00]: of fatal crashes on the nation's roadways involve a drowsy driver. Sleep deprivation

[00:06:17] [SPEAKER_00]: is a serious problem because it can impair judgment and reduce your reaction time while

[00:06:22] [SPEAKER_00]: driving. Increasing the quality or quantity of your sleep may provide long-term relief.

[00:06:27] [SPEAKER_00]: But if you're caught in a situation where you're tired and don't have a driving companion,

[00:06:32] [SPEAKER_00]: pull over to a safe location and take a 30-minute power nap. Another option is

[00:06:38] [SPEAKER_00]: consuming about 75 to 150 mg of caffeine to increase mental alertness and fight off

[00:06:44] [SPEAKER_00]: drowsiness. Keep in mind, however, that caffeine is a stimulant and having too much

[00:06:49] [SPEAKER_00]: over a prolonged time frame can lead to tolerance. Also, after a long period of

[00:06:54] [SPEAKER_00]: too much caffeine use, if you suddenly reduce or stop taking caffeine, you can have

[00:06:59] [SPEAKER_00]: unpleasant withdrawal symptoms. So you may not want to rely on caffeine on a regular

[00:07:03] [SPEAKER_00]: basis to try to overcome fatigue. Takeaway

[00:07:08] [SPEAKER_00]: Micro sleep can be a dangerous condition, so learn how to identify signs and symptoms of

[00:07:12] [SPEAKER_00]: this condition in yourself and others. Improving the quality of your sleep not

[00:07:17] [SPEAKER_00]: only stops you from falling asleep at the wrong place and time but also contributes to

[00:07:22] [SPEAKER_00]: better health. An adequate amount of sleep can improve your energy level, mood, and

[00:07:28] [SPEAKER_00]: while reducing your risk for health problems. You just listen to the post titled

[00:07:37] [SPEAKER_00]: What you need to know about the dangers of micro sleep by Valencia Aguera with

[00:07:41] [SPEAKER_00]: Healthline.com and I'll be right back with my commentary. Dr. Neil here for my commentary.

[00:07:48] [SPEAKER_00]: Have you ever had that moment where you're relaxing and just resting your eyes but then

[00:07:53] [SPEAKER_00]: you were suddenly awakened by your head falling forward? That was probably an episode

[00:07:58] [SPEAKER_00]: of micro sleep. Or what about the same scenario, relaxing and resting your eyes but then out

[00:08:04] [SPEAKER_00]: of nowhere your body jerks you awake? Also probably an episode of micro sleep.

[00:08:09] [SPEAKER_00]: As today's author Valencia described, the best prevention and cure for micro sleep is to get

[00:08:15] [SPEAKER_00]: enough sleep to begin with. If we just simply can't get the recommended seven to

[00:08:21] [SPEAKER_00]: nine hours of uninterrupted sleep each night, then squeezing in a quick 20 to 30 minute

[00:08:27] [SPEAKER_00]: power nap may actually help. That 20 to 30 minute power nap won't make up for missing that seven

[00:08:34] [SPEAKER_00]: to nine hours of uninterrupted sleep but it may at least help with avoiding micro sleep during

[00:08:40] [SPEAKER_00]: the day. All right, that'll do it for today. I hope you're having a great weekend if you're

[00:08:45] [SPEAKER_00]: listening in real time and I'll see you back here tomorrow where your optimal life awaits.