Cara Terhindar dari Microsleep saat Mudik Lewat Jalan Tol

Cara Terhindar dari Microsleep saat Mudik Lewat Jalan Tol
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Kecelakaan berkendara saat mudik adalah salah satu hal yang selalu ingin ditekan pemerintah. Menurut Wakil Ketua MPR RI Lestari Moerdijat, seperti dilansir ANTARA, disiplin mematuhi aturan lalu lintas masih perlu ditingkatkan untuk membangun budaya berkendara yang baik agar mampu menekan angka kecelakaan saat mudik Lebaran 2022.

Dari sejumlah kecelakaan lalu lintas yang terjadi, seringkali disebabkan oleh kelalaian pada pengemudi sendiri. Kementerian Perhubungan mencatat adanya peningkatan data kecelakaan lalu lintas dari 2020 ke 2021. Pada tahun 2020 data kecelakaan lalu lintas 100.028 dengan korban meninggal mencapai 23 ribu orang, sedangkan tahun 2021 data kecelakaan lalu lintas meningkat menjadi 103.645 dengan korban meninggal mencapai 25.266 orang.

 

Apa itu Microsleep?

Salah satu kelalaian yang sering dialami adalah menyetir dalam kondisi mengantuk atau kurang tidur. Gangguan tidur yang menyebabkan kurang tidur atau kantuk berlebihan ini diduga sebagai penyebab utama microsleep.

Istilah microsleep mengacu pada periode tidur yang sangat singkat yang diukur dalam hitungan detik, bukan menit atau jam. Episode singkat tak terkendali ini dapat berlangsung hanya sepersekian detik hingga 10 detik saja. Episode microsleep paling sering terjadi ketika orang yang mengantuk mencoba melawan tidur dan tetap terjaga, seperti saat mengemudi di jalan tol.

 

Tanda-Tanda Microsleep

Salah satu gejala paling umum dari microsleep adalah menutup sebagian atau keseluruhan mata, pun demikian ada beberapa kasus microsleep yang dapat terjadi dengan mata terbuka.

Gejala microsleep lainnya seperti dilansir Sleepopolis, di antaranya:

  • Kelopak mata terkulai
  • Kelopak mata menutup
  • Menganggukan kepala
  • Mendengkur dalam periode singkat
  • Adanya gerakan otot hipnik yang biasanya terjadi selama tahapan tidur
  • Pikiran mengembara

Umumnya, saat gejala microsleep muncul, alih-alih menyadari bahwa Anda tertidur, Anda mungkin berpikir sejenak dan berhenti memperhatikan apapun yang ada di sekitar Anda. Pada kondisi ini, Anda akan menunjukkan respon yang kurang terhadap suara maupun isyarat visual.

 

Bahaya Microsleep di Jalan Tol

Risiko utama microsleep adalah terjadinya kecelakaan, baik kecelakaan tunggal maupun beruntun ketika mengendarai mobil di jalan tol. Dalam penelitian ditemukan bahwa microsleep secara singkat menyebabkan orang menjadi kurang responsif atau tidak responsif terhadap rangsangan. Saat menyetir mobil, dibutuhkan reaksi cepat dan akan menjadi berisiko ketika sopir mengalami microsleep.

 

Cara Mencegah Microsleep saat Mudik

Karena seringkali dikaitkan sebagai akibat kurang tidur, satu-satunya cara untuk mencegah microsleep ketika mudik adalah dengan mencukupi kebutuhan tidur. Orang dewasa, setidaknya membutuhkan tidur yang berkualitas 7-9 jam setiap malam.

Apabila Anda kesulitan dalam memiliki tidur yang berkualitas, Anda dapat mengikuti beberapa tips berikut ini:

  • Pastikan beberapa minggu sebelumnya Anda telah mengikuti jadwal tidur dan bangun di jam yang sama. Batasi perbedaan jadwal tidur di hari biasa dan akhir pekan agar siklus tidur-bangun tubuh tetap konsisten.
  • Jangan tidur dalam kondisi perut kosong. Pastikan setidaknya 3 jam sebelum tidur Anda sudah makan malam dengan makanan yang bergizi cukup sesuai kebutuhan orang dewasa. Tidur dalam kondisi lapar hanya akan membuat Anda resah dan kesulitan mendapatkan tidur berkualitas.
  • Hindari nikotin, kafein, dan alkohol untuk mendapatkan tidur yang nyenyak.
  • Atur kondisi ruangan agar lebih ideal untuk tidur. Matikan lampu, televisi, dan jauhkan semua gadget dari tempat tidur sehingga Anda dapat lebih rileks dan segera memasuki suasana beristirahat.
  • Batasi tidur siang menjadi 20-30 menit setiap hari.
  • Untuk meningkatkan kualitas tidur dan kesehatan tubuh secara keseluruhan, Anda disarankan untuk berolahraga aerobik ringan selama 150 menit per minggu, atau berolahraga aerobik sedang hingga berat selama 75 menit per minggu.

Selain semua hal di atas, pastikan juga untuk mendapatkan booster vaksin sebelum mudik dan mengunduh surat eHAC sebagai salah satu persyaratan mudik di Lebaran 2022 ini, ya. Selamat mudik!

 

Mau tahu tips dan trik kesehatan, pertolongan pertama, dan home remedies lainnya? Cek di sini, ya!

 

 

Writer : Agatha Writer
Editor :
  • dr Anita Larasati Priyono
Last Updated : Jumat, 14 April 2023 | 03:42

Brandon Peters, MD (2020). The Causes, Dangers, and Prevention of Microsleep. Available from: https://www.verywellhealth.com/description-of-microsleep-3015366

Jay Summer (2022). Microsleep: What Is It, What Causes It, and Is It Safe?. Available from: https://www.sleepfoundation.org/how-sleep-works/microsleep

Antara News (2022). MPR: Tingkatkan disiplin patuhi aturan lalin saat mudik. Available from: https://www.antaranews.com/berita/2830205/mpr-tingkatkan-disiplin-patuhi-aturan-lalin-saat-mudik

Rose MacDowell (2021). Microsleep – Symptoms, Causes, and Prevention. Available from: https://sleepopolis.com/education/microsleep/

Mayo Clinic (2020). Sleep tips: 6 steps to better sleep. Available from: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

Edward R. Laskowski, M.D. (2021). How much should the average adult exercise every day?. Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

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        Backtrace
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        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
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        • view::web.v2.partials.article-popular:8
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        • vendor/laravel/framework/src/Illuminate/View/Engines/PhpEngine.php:58
        • vendor/livewire/livewire/src/Mechanisms/ExtendBlade/ExtendedCompilerEngine.php:22
        • vendor/laravel/framework/src/Illuminate/View/Engines/CompilerEngine.php:72
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        Backtrace
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        Hints
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        Backtrace
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        Backtrace
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