How to Prevent Microsleep When Going Home and Make Your Body Fit Again
One of the things you have to be careful of when going home for Eid is microsleep. How do you prevent microsleep when going home? (iStockphoto/monstArrr_)
-- One of the things you have to be careful of when going home for Eid is microsleep. How to prevent microsleep when going home?
Microsleep can be dangerous or just annoying, depending on when it occurs. What is microsleep? Microsleep refers to sleep episodes that last less than 30 seconds. Often, you don't realize it. You may experience several episodes of microsleep close together, as you try and fail to stay awake and focused while driving. Often in microsleep, your brain switches quickly between being asleep and being awake.
Each sleep period only lasts a few seconds. A period of sleep needs to last at least one minute before the brain can register it.
Dangers of Microsleep While Driving
Quoting WebMD, microsleep is very dangerous for drivers because of the short time it takes to make serious mistakes while driving. What causes Microsleep? lack of sleep is the main cause of microsleep. A study found that 20 percent of those surveyed needed 90 minutes more sleep per night than the amount of sleep they got.
A study found that just one night of less than 4 hours of sleep will cause microsleep. Poor sleep quality can also cause microsleep. Lack of sleep can stem from physical and mental conditions, including: Sleep apnea, narcolepsy, and other sleep disorders, obesity, depression, Anxiety, Bipolar
Alcohol use and certain medications can cause microsleep episodes. Antihistamines are one commonly used medication that can cause drowsiness.
How to prevent microsleep when going home
Try these tips when you feel sleepy:
- Stop for a moment to rest
It only takes about half an hour for the monotony to affect your alertness. Taking breaks to get up and move around is helpful. Don't force yourself if you are sleepy
- Nap
Sometimes you can't overcome your sleepiness. Sleeping for 20 minutes or more may help. Set an alarm if you have trouble waking up.
- Chat or sing
Conversation wakes up brain cells. Additionally, talking speeds up breathing and pumps extra oxygen into the bloodstream.
- Drink caffeine
Leave it for about 30 minutes until it starts to take effect. And try not to consume it too close to bedtime.
- Light exercise
Don't forget to move your body parts so that the movements are not monotonous and can help you focus more on driving and your body is not stiff. For long-term improvements to overcome microsleep, and can be applied several days before going home:
1. Improve your sleep habits
Plan to spend 8 hours in bed, which usually results in 7 hours of sleep.
2. Get enough sleep before going home
3. Sports
4. Limit screen use near bedtime.
5. Avoid heavy foods, caffeine, nicotine and alcohol in the hours before bed.
These are some ways to prevent microsleep when going home.