Microsleep: how to prevent the (potentially dangerous) quick dozes
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
Ever nod off for a few seconds in the middle of the day without warning? Then you're familiar with microsleep. Learn what causes these small dozes and 13 ways to prevent them.
We can all agree, sleep is great. It refreshes our mind and body and can make us feel brand new again. But, it turns out that not all sleep is created equal. Some sleep, like microsleep, can even be scary.
Most of us have had those little moments of microsleep where our head nods off for a split-second and then we snap back to attention — maybe while binge-watching TV late at night or trying to finish one more chapter of a great book. Usually this is just a harmless way of our body telling us that we need to rest.
But other times, falling asleep—even if it’s for just a few seconds—can potentially put us in a lot of danger, like if we’re behind the wheel of a car. So how do we get on top of this type of sleep before it sneaks up on us? And are there ways to prevent these mini naps? Let’s zone in and explore all the micro details.
What is microsleep?
Taking time to squeeze in an afternoon siesta is not the same as microsleep. While naps are usually intentional, microsleep happens so quickly that you might not even realize what happened until you jerk back awake. These episodes usually happen when you’re very drowsy and can last anywhere from a fraction of a second to 30 seconds.
During microsleep, your brain briefly shuts down for a few seconds, even though you’re still technically awake. This means you might keep doing things—like holding a book or remote—but your awareness disappears. And in those moments, you’re not fully in control, which can lead to some pretty serious consequences.
Can microsleep be dangerous?
Falling asleep without warning—which is what happens with microsleep—can be very dangerous. Let’s say it happens when you’re behind the wheel of a car and driving on the highway. You could potentially have your foot on the gas for 30 seconds while you’re asleep. Who knows how far you’d go?
Not only would you put yourself in danger, but you’d also risk the safety of everyone around you. You could crash your car and potentially injuring yourself or others. The same thing goes if you’re operating heavy machinery.
What are common symptoms of microsleep?
Nodding off without warning is your body’s way of sounding an alarm. It’s telling you that you’re exhausted, and even if you have a lot to do, it’s time to pause and recharge. Your brain needs to rest because if it doesn’t, you could lose control—even if it’s just for a few seconds.
Obviously feeling tired is a sign that you’re susceptible to microsleep, but here are some others that you may not have considered.
Physical signs
If your head starts nodding or drooping, your eyelids start to close, or you start to blink a lot, this usually means that your body’s getting sleepy and your brain’s struggling to stay awake. Yawning, twitching and suddenly jerking your body are also signs that your body needs to rest and you could be that much closer to passing out.
Cognitive signs
Blankly staring or zoning out could mean your mind’s starting to drift and get tired. Memory lapses and forgetting what happened a few seconds ago are also a common sign. On top of that, if you start to lose track of tasks you were just performing or start having delayed reactions times to things, this could mean that you’re ready for sleep.
Behavioral signs
Making frequent mistakes and inconsistent speech or thoughts could be signs that your brain isn’t fully engaged and that it might be slowly shutting down or getting ready for sleep. Additionally, if you feel agitated, restless, or more impatient than usual, your body might be fighting off sleepiness.
What causes microsleep?
Microsleep doesn’t just happen for no reason. Typically, it’s because you’re very fatigued or downright sleep-deprived. To help you better understand the root causes of microsleep—and also reduce your chances of experiencing an episode—here are some of its most common triggers.
Sleep deprivation: When you consistently get less than 7–9 hours of rest, you start to deprive your brain of sleep. This can force your body to resort to involuntary power naps to compensate.
Monotonous tasks: Repetitive activities, like driving or data entry, aren’t always stimulating. If you do them for too long without a break you can fall into a semi-sleep state, especially if you’re already tired.
Circadian rhythm disruptions: Irregular schedules, jet lag, and shift work can leave your body confused about when to sleep, and can make daytime drowsiness a lot more likely.
Sleep disorders: If you have insomnia, sleep apnea, or narcolepsy, you may have a tough time getting restorative sleep (and feel sleepy all the time).
Fatigue: Exerting yourself too much and using intense mental focus can leave your brain exhausted and make it hard for you to stay alert.
Alcohol and sedatives: Substances like alcohol and sedatives can suppress your nervous system, making microsleep more likely, even if you don’t feel overly tired.
Poor nutrition and hydration: Being dehydrated or having low blood sugar can drain your energy and increase your fatigue.
How to prevent microsleep: 7 solutions
The best way to deal with microsleep is to stop it before it starts. But if you find yourself feeling tired and worried you might fall into these short sleeps, there are some practical ways you can wake yourself up. First and foremost, take care of your physical safety. If you’re driving and you feel tired — pull over and rest or take some steps to get more energy.
Engaging your senses is a great way to wake up. You could chew gum, splash cold water on your face, open a window, or turn on bright lights. Drinking caffeinated beverages like coffee, switching up your tasks, and taking a quick power nap can also work as quick fixes.
But if you can’t take a nap, instead try moving your body a little bit. You could go for a walk, do jumping jacks, or stretch it out. (And if you’re looking for more ways to wake yourself up, here are 18 tips that can help make you feel more alert.)
Once you’ve gotten control of your immediate need for sleep, it's critical to get to the root cause to help you get the rest you need. Here are seven tips that can help you do it.
1. Prioritize getting good sleep
Adults usually need 7–9 hours of sleep per night. To help regulate your internal clock and improve your overall sleep quality, aim to set a consistent sleep schedule. (And if you’re sleep schedule’s in flux, here are eight tips to help get you on track.)
Try going to bed and waking up at the same time every day. Keeping your bedroom cool, dark, and quiet also help create a sleep-friendly environment that can make it easier for you to get better sleep.
2. Address sleep disorders
If you’re thinking that you might have a condition like sleep apnea, insomnia, or restless leg syndrome, reach out to your doctor. Treating these issues can really improve your sleep quality and reduce your daytime drowsiness.
💙 Listen to Dr. Eric López’s Falling Back to Sleep with Ease to help you get you on the path towards good sleep.
3. Incorporate short naps into your routine
Add in some naps into your schedule. This can help recharge your brain and reduce your risk of microsleep. And a good rule of thumb is to keep naps short—around 10–20 minutes—so that they don’t affect your ability to fall asleep at night, or make you groggy. Learn more about the best times to take a nap here.
4. Adopt a healthy lifestyle
Working out regularly can improve your sleep quality and boost your energy levels. But try to avoid hard workouts close to when you want to go to bed as it can make it harder for you to pass out.
Also to keep your body functioning at its best, aim to drink water regularly and have a balanced diet rich in whole foods.
5. Take regular breaks
If your work sometimes involves boring tasks for long hours at a time, aim to take a short break every 60–90 minutes. You could stand up, stretch, or really do anything that wasn’t the previous task for a little bit. This can help prevent you from getting mentally and physically fatigued.
💙 Listen to Jay Shetty’s Take a Break session to help get you in the mood for a little rest and relaxation.
6. Limit alcohol and sedatives
Both alcohol and certain medications can really mess up your sleep cycle and make you feel drowsy the next day. So try to steer clear of alcohol at night and check in with your doctor about any concerns you have about the effects of your medications on your sleep.
💙 If you’re having trouble limiting alcohol in your life, listen to Tamara Levitt’s Breaking Habits Series to help.
7. Manage stress
When you’re stressed all the time, it can really interfere with your ability to fall and stay asleep. If this sounds familiar, try to add some mindfulness practices like deep breathing into your daily routine. This can help improve your sleep quality. Here are eight of the best breathing exercises for sleep.
Microsleep FAQs
What is considered microsleep?
If you experience a brief and involuntary period of sleep from around a fraction of a second to about 30 seconds, then you just experienced microsleep. It usually happens while you’re technically awake and often engaged in an activity.
Extreme fatigue and sleep deprivation typically cause microsleep. And you can experience it without any warning.
During an episode, your brain partially shuts down which can cause you to lose awareness of your surroundings. Microsleep can even happen when you’re actively trying to stay awake—like while driving—which can make it dangerous.
Can microsleep happen even if you’ve had enough rest?
Unfortunately, getting enough rest is not always the solution to preventing microsleep. Sometimes, you can get a good night’s sleep and still experience an episode.
You could be driving along a highway that has little stimulation, and then suddenly your brain temporarily lapses into microsleep. This usually happens because you were bored by driving straight for miles and miles. As a result, your brain quickly switched into off mode for a second.
Plus, if you have a sleep disorder, are stressed, or you’re on certain medications, this can also add to your likelihood of experiencing microsleep — regardless of your overall rest levels.
How is microsleep different from falling asleep?
It can feel like falling asleep and microsleep are the same thing. But they’re not. They differ in both their speed and their involuntary nature.
When you fall asleep, it’s usually a gradual process that begins with drowsiness and then eventually transitions into sleep. You typically also feel signals like yawning or a desire to lie down beforehand. Also, falling asleep is intentional and usually restorative.
When you microsleep, on the other hand, you suddenly drift off without control. One moment, you’re awake and the next, your brain shuts down without warning. And this can happen even when you’re actively trying to stay awake. You might not even realize it has happened until afterward.
Can caffeine prevent microsleep?
Good news for the coffee lovers out there, caffeine can actually help delay microsleep. But it’s not a perfect solution. It’s more like a bandaid.
Yes, if you’re sleep-deprived, caffeine can keep you alert temporarily. But it won’t eliminate your risk of microsleep in the future. In general, a good rule of thumb is to always prioritize actual rest over caffeine when possible.
Is microsleep more common in people with certain health conditions?
There are certain health conditions that can increase your risk of microsleep. Here are a few sleep disorders that might give you a higher chance of experiencing microsleep:
Sleep apnea: This condition can cause you to have repeated breathing interruptions at night, and can prevent you from deep sleep. This can then lead to daytime drowsiness and microsleep.
Narcolepsy: This disorder usually is characterized by sudden and uncontrollable sleep episodes. And if you experience this, it can feel like you’re having extreme versions of microsleep.
Depression, anxiety, and chronic fatigue syndrome: All of these health conditions can contribute to you getting poor sleep and can increase your likelihood of experiencing microsleep.
If you think you might have a health condition that’s affecting your ability to stay awake during the day, reach out to a doctor to see if they can help get you feeling like yourself again.
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