Many people fall asleep on their commute on the subway, but sleeping on trains isn’t restful and can be dangerous. In New York City, half the subway crime victims were asleep when they were victimized.
The Internet is full of warnings about falling asleep on the train and also advice about how to fall asleep (or stay awake) on a train or bus. It’s kind kind of conflicted.
Elle magazine had an article in April 2016 titled Why Do I Get So Damn Sleepy on the Train: I Ask; the Sleep Doc Answers,written by Kristina Rudolfo. The Sleep Doc is clinical psychologist Michael Breus, who says:
I think that people who have this situation fall into two different categories. One is people who could have Sopite syndrome, a neurological disorder that relates symptoms of fatigue, drowsiness, and mood changes after long periods of motion. The other is people who are sleep deprived, and when they get into this particular environmental situation where you’re relaxed enough and not having to pay attention to something—there’s motion, consistent sounds, and there’s no real safety threat—you become sleepy. I mean, I can’t count the number of patients that say, “I can’t go to a movie because I fall asleep,” or, “I get into a vehicle, and I’m asleep in five minutes” type of thing. A lot of the time I’m trying to discover, are they sleep deprived and that’s what’s causing this?
Dr. Breus explains the chemistry of sleepiness, and says when you feel the urge to sleep your body has a buildup of nerve chains, called adenosine. The brain has receptors where the adenosine latches on. Dr. Breus told Elle:
When you have enough of them (adenosine), you start to feel sleepier and sleepier. When you’re moving around, you may not notice how sleepy you are, but then once you’re stable, that overall level of sleepiness can hit you pretty hard. Interestingly enough, when you look at the molecular compound of adenosine, and you look at the molecular structure of caffeine, they’re almost identical. So the caffeine cell actually fits quite nicely into the adenosine receptor and blocks the adenosine. This is why caffeine makes you feel less sleepy. It doesn’t mean that you have any less sleep need or sleep drive, it’s just being blocked by the caffeine in the adenosine receptor.
Rudolfo asked the doctor if falling asleep on trains induces sleepiness like a baby being rocked in a cradle. He said yes, but added if you have had enough sleep you shouldn’t feel drowsy from it.
At the request of The New York Times, Dr. Carl Bazil tried to find out if these catnaps on trains are worthwhile. He is the director of the Epilepsy and Sleep Division at New York-Presbyterian Hospital/Columbia University Medical Center.
He assessed the eye movements and body postures of sleeping subway riders for the 2011 article. Sleep has five stages, and the riders all appeared to be in Stage 1, the least restorative. The nappers clutched their pocketbooks and backpacks tightly, and their eyes came open when the door opened.
“I suspect all you get is Stage 1 sleep; it’s not going to be restorative. It’s kind of wasted sleep,” Dr. Bazil told the Times.
He wired up another commuter, Dr. Brandon Foreman, for the Times story to assess his sleep. He got 10 minutes of sleep on a 23½ minute train ride—3½ minutes of it in Stage 2 sleep. So Dr. Bazil concluded it’s possible to get a little restorative sleep on a subway, but only a very little. But he said some studies have shown that a brief nap in which the sleeper reaches Stage 2 can improve performance, the Times says.
Dr. Foreman, however, said he didn’t feel rested as he might if he took a nap on a bed.
Dr. Breus of the Elle story suggested standing on the train instead of sitting if you don’t want to fall asleep. He also said you could engage in conversation.
In the forums on DigitalSpy.co.uk commenter soulboy77 under a thread about falling asleep on the train, commentor soulboy77 noted you can be robbed if you fall asleep on the train: “My friend’s husband fell asleep on the train, missed his stop and woke up at the end of the line minus his smart phone and Sony PS which he had put down beside him.”
Kiko H Fan wrote: “Yes. I had pissed my tights, all down my leg, nice wet patches on the seat, my skirt and the floor. Then, when I finally woke up, some 10 miles after my stop, my purse had been stolen, meaning I had to spend the next day hungover and cancelling cards.”
Schmiznurf seemed somewhat hostile about the question, writing: “No I have not, because i’m an adult who doesn’t fall asleep against my will like a child or old person.”
In February 2016 New York City Police Commissioner William Bratton said metro police will wake up sleepers on the subway to protect them from crime. The New York Daily News reported:
“Subways are not for sleeping,” New York’s top cop said during a news conference at 1 Police Plaza that also featured Mayor de Blasio. “I know people have gotten out of work and are tired, but we are going to start waking people up. If you are sleeping on the subway, you make yourself a very easy victim and much more susceptible to a crime. Why would you put yourself at that risk?”
He said 50 percent of the crime victims on the New York subway were sleeping, and offenses included not just pickpocketing but sexual assault.
As we said in this Viter Energy blog  about the work-life balance, it's a good idea to simulate your commute to work. You don't have to drive in to work, so instead take a walk around the block just before your workday starts and just after it ends. Send yourself a psychological signal.
And if you can avoid it, do not work after your walk around the block. Don't check work email. Don't answer calls from co-workers unless you really need to talk to them (or they are friends you socialize with).
Clinical psychologist Kelcey Stratton of Michigan Health Blog  has some sound advice on finding the right time to work:
If you’re a morning person, try to schedule important work and meetings during the first half of the day. Others may peak with energy in the afternoon. Depending on the type of job you have, try to maximize on these levels as you can.
The first bit of advice is to get up from the computer, turn off your phone, and go get some exercise, do something recreational, prepare a meal, or something other than work, on the same schedule as you did when you worked at the brick-and-mortar office.
If you used to get off at 5 p.m., quit working at home at 5. You might need to check email or prepare a report later that night, but be sure to get away from all electronic communications and computing devices for a while.
Another big tip is to take your coffee breaks and lunch breaks on the same schedule, or at least be sure to take them at some point. Do not skip your favorite part of the day!