Do you find yourself nodding off during the workday, or struggling to stay awake while reading? Experiencing these episodes of microsleep, often referred to as “knikkebollen” in Dutch, could signal a deeper issue with your sleep habits and overall health.
Somnologist Dr. Ingrid Verbeek highlights several key indicators of sleep deprivation, including excessive daytime sleepiness, difficulty concentrating, memory lapses, irritability, mood swings, and an increased frequency of errors. Physical signs like frequent headaches, a weakened immune system, and weight fluctuations can similarly point to chronic sleep loss.
Establishing a consistent sleep schedule is crucial, Dr. Verbeek emphasizes. Aim for 7–9 hours of sleep each night for most adults, and prioritize a quiet, dark sleep environment to improve sleep quality. Prioritizing sleep is essential for maintaining cognitive function and overall well-being.
Simple lifestyle adjustments can make a significant difference. Limiting screen time and caffeine intake in the evening, creating a relaxing bedtime routine, engaging in regular physical activity, and avoiding alcohol before bed are all beneficial practices.
If sleep problems persist despite these changes, or if you experience symptoms like loud snoring, pauses in breathing during sleep, or extreme daytime drowsiness, seeking professional help is recommended. A sleep specialist can identify and treat underlying issues such as sleep apnea or chronic insomnia. Early diagnosis and treatment of sleep disorders can prevent long-term health consequences.
Brief moments of dozing off, or “knikkebollen,” and heavy eyelids can be warning signs of impending microsleep, according to experts.
For a quick boost in alertness, strive splashing water on your face, taking a short walk, or engaging in conversation with a colleague. Avoid sugary snacks, as they can lead to a temporary energy spike followed by a crash. You can find more information about managing daytime sleepiness here.
Recent research also indicates that the consequences of sleep problems may be more serious than previously understood. The findings underscore the importance of addressing sleep issues proactively.
On Wednesday, February 25, 2026, De Telegraaf published an article detailing these recommendations from Dr. Verbeek.
