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Sleep Basics: 什么是微睡眠?

This content was created by the National Sleep Foundation

Getting enough sleep is a constant goal for many busy Americans. One indicator that you might not be reaching that goal is feelings of 下午呆滞 turning into moments of actually dozing off (at your desk, in front of your TV, even in your car) before you snap back awake. These bouts of so-called microsleep are a symptom of 睡眠不足. Learn more about microsleep, its causes, and ways to address it so you can feel more energized and awake each day.

什么是微睡眠?

This phenomenon is defined as a very brief moment of sleep, usually lasting a second or two but sometimes occurring for up to 30 seconds. Often, people who experience microsleep don’t even realize that it’s happening.

睡眠不足的原因

Not getting enough sleep, which for most adults means between seven and nine hours a night, can lead to 睡眠不足 and the experience of microsleep. Microsleep may also be a result of 睡眠呼吸暂停, a breathing condition that interrupts your slumber and leaves you feeling perpetually tired.

睡眠不足的风险

Falling asleep for a few minutes during the evening news isn’t a big deal. But if microsleep overtakes you when you’re behind the wheel, your slowed reaction time could be deadly. In fact, almost one million car accidents are caused by drowsy drivers, resulting in 5,000 deaths annually.

如何预防微睡眠

Squeezing in the necessary hours for a solid night’s sleep can be a challenge. Take a look at your 常规, and consider making small changes, such as turning in 15 minutes earlier at night. Other smart habits include going to bed (and waking up) at the same time each day, engaging in relaxing nighttime rituals such as taking a bath or reading a book, exercising regularly, and limiting caffeine and alcohol before you tuck in.