The Netherlands is facing a growing awareness of the pervasive issue of daytime sleepiness, with a sleep expert urging individuals to recognize the signs of sleep deprivation. Dr. Ingrid Verbeek, a somnologist, highlighted symptoms ranging from excessive daytime sleepiness and reduced concentration to irritability and increased errors, as reported by De Telegraaf on Wednesday, February 25, 2026.
Verbeek’s assessment comes as many individuals uncover themselves “knikkebollen” – a Dutch term for nodding off – while working, particularly behind laptops. This phenomenon, characterized by microsleeps and drooping eyelids, is often a sign of underlying sleep debt, according to Webwoordenboek.nl.
The sleep expert emphasizes the importance of establishing a regular sleep schedule, aiming for 7–9 hours of sleep per night for adults. A consistent bedtime, coupled with a dark and quiet sleep environment, are crucial for improving sleep quality. Verbeek also advises limiting screen time and caffeine intake in the evening, incorporating a relaxing bedtime routine, engaging in daytime exercise, and avoiding alcohol before sleep.
Beyond lifestyle adjustments, Verbeek cautions that persistent sleep problems, or symptoms like loud snoring, pauses in breathing during sleep, or excessive daytime drowsiness, warrant professional evaluation. These could indicate underlying conditions such as sleep apnea or chronic insomnia, requiring specialist intervention.
While quick fixes like splashing water on the face, taking a short walk, or enjoying a light snack can provide temporary alertness, as suggested by various online resources, these are not long-term solutions. Experts also recommend exposure to daylight, listening to energetic music, chewing gum, or alternating between tasks to combat sleepiness. However, reliance on sugary snacks should be avoided, as they can lead to an energy crash.
The focus on sleep hygiene aligns with broader recommendations from sleep experts, including Raj Dasgupta, who stresses the importance of a consistent morning routine and exposure to daylight to regulate the circadian rhythm. ELLE magazine reported on these strategies, emphasizing that a good night’s sleep is essential for physical and mental restoration, impacting heart health, brain function, mood, energy levels, and even weight management.
Ksyos, a sleep service provider, has been piloting programs to address sleep issues, recognizing the subtle signs of sleep deprivation in patients, such as a feeling of “having cotton in your head” alongside episodes of nodding off.
