Falling asleep when you shouldn’t isn’t just embarrassing; it could be a sign of an underlying disorder that could cost you your life. But an internationally respected sleep expert says tips and tricks can help prevent chronic sleepiness.

“Usually it’s just plain embarrassing or annoying, but if you’re driving it can kill you, other road users or both,” says Dr. Melinda Jackson, formerly a post-doctoral research fellow at Seattle-based Washington University and currently senior research fellow at RMIT University in Melbourne, Australia.

“For millions of Americans, it’s extremely irritating rather than life-threatening,” Jackson tells Newsmax Health.

As car-makers scramble to develop new technologies to tell drivers they’re falling asleep or otherwise distracted, Jackson emphasizes most victims don’t fall into this highly dangerous category.

Nonetheless, the condition bothers them, adversely affecting their quality of life.

Common places for falling asleep include workplaces, classes, meetings, social functions, and even films and concerts (particularly those attended out of a sense of duty).

“We can’t yet control whether or not we’ll fall asleep and research suggests we’re poor at knowing we’re about to sleep,” she explains.

Involuntary falling asleep includes nodding off for a few seconds (which others may not even notice) to taking full-blown naps. 

By analyzing dozens of research papers on sleep-related matters, Jackson identified five important behavioral tweaks and changes anyone can make to improve alertness and combat chronic fatigue and sleepiness.

• Plan ahead. “If you know you’re sleepy at certain times of day, schedule important meetings requiring decision-making for times when you’re alert. People differ -- not everyone is sleepy at the same time,” she explains. “But avoid important meetings in the early afternoon, notorious for ‘post-lunch dips’ in alertness.”

• Watch your diet. “And certainly don’t have large fatty meals (big breakfasts or heavy lunches) before meetings. They make you sleepy - increasing chances you’ll nod off,” she notes.

• Stay cool. Temperature, humidity, and poor ventilation indoors can make you sleepy. “Beware of warm, poorly ventilated environments. Sit near open windows if possible,” Jackson advises. “It doesn’t hurt to ask for windows to be opened. Some people say being slapped by cool air keeps them awake while driving, but others insist it makes no difference.”

• Talk to your doctor. Some sleep-related disorders require medical attention. Research shows serotonin boosts energy levels, making people less likely to fall asleep. Serotonin is synthesized by the brain’s pineal gland to make melatonin. It’s been found to improve alertness. “If involuntary falling asleep worries you, ask your doctor to prescribe something. Some say medications … keep them alert and awake,” she says. “Others don’t find them of help.”

• Try supplements. If you’re concerned about taking drugs to help with sleep, consider natural remedies, such as melatonin. Caffeine can also give you a burst of energy. “Many people prefer natural health supplements,” Jackson says. “One popular example is guarana. Another is taurine. Some swear by strong coffee, since caffeine is known to enhance alertness.”

Much to do with sleep remains a mystery and is the subject of ongoing research.

“What happens in our brains during the sleep-wake process is largely unknown,” observes Jackson. “Once sleep propensity is at its peak, resistance is futile.

“There are thought to be ‘wake-promoting’ centers in the brain that use chemical messengers (neurotransmitters such as serotonin) to stimulate arousal centers. A small cluster of brain cells, called the ventrolateral preoptic nucleus or VLPO, is thought to monitor the sleepiness levels of the brain, triggering sleep when these levels become excessive . . .

“This action can be described as a switch that gets stuck on either one of two states -- wakefulness or wake inhibition. This is why - at least in good sleepers -- we don’t wake up soon after falling asleep. Our sleepiness needs to be almost completely dissipated before the VLPO will switch off and allow us to take up.” 

But Jackson adds: “We may prevent falling asleep at a meeting or concert, but sooner or later urges to sleep will win. We can’t stay awake forever. The body must have sleep.”