Get the Sleep You Need Before You’re Behind the Wheel
From our partners at the National Sleep Foundation
If you’re not getting enough of the quality sleep you need before you drive, that puts you at risk for a fall-asleep crash. Just like drunk, drugged, and distracted driving, drowsy driving is a real public health issue, causing thousands of car crashes each year.
The fact is, most of us think drowsy driving is highly risky, but we still do it. Ever feel wonky when you’ve had only a couple hours of sleep? That’s because it’s been shown that too little sleep has a similar effect to drinking alcohol.
Young drivers (aged 16-25 years) and people who work non-standard shifts are at greatest risk of falling asleep behind the wheel, and that makes sense because of how our body clocks are influenced by age or respond to irregular hours of activity. But most of us who are driving can relate to a time when we’ve nodded off while driving. Right? So, here’s the truth: falling asleep at the wheel is preventable! What are some things we all can do to be ready to drive before taking a longer road trip, commuting to and from work, seeing family and friends, or even heading out to the grocery store?
Get the recommended amount of sleep the night before you’re a driver. Everyone’s sleep needs can be a bit unique, but the National Sleep Foundation recommends 7-9 hours of sleep per night for adults and 8-10 hours for teens.
Plan your long trips with a companion. Why not share the travel experience with a companion passenger? A driving buddy can help look for early warning signs of driver fatigue plus help with the driving! But the same rules apply: a good driving companion is someone who stays awake to talk with you and is aware of your alertness.
Schedule regular stops for long trips, such as every 100 miles or two hours. Breaking up your trip into manageable segments is a solid plan. Prepare ahead of time by plotting out the rest stops or points of interest along your route. Stopping every two hours gets you out from behind the wheel to rest a little or stretch to improve blood circulation.
Avoid alcohol and be aware of any medicines (both over-the-counter and prescribed) that may cause drowsiness and impair performance. If you’re tired, alcohol can increase drowsy effects — just like drinking on an empty stomach.
Talk to your healthcare provider or a local sleep medicine specialist if you have specific symptoms. If you are experiencing frequent daytime sleepiness or often have difficulty staying awake while driving, such as at a stoplight or a long commute, talk to a clinical professional to see if you might have a sleep disorder that treatment can help.
The first and best way to prevent drowsy driving is to get enough good sleep. Being your Best Slept Self® can help keep you and others safe on the road.
The National Sleep Foundation holds Drowsy Driving Prevention Week® every year to raise awareness about the dangers of drowsy driving. NSF encourages everyone to prioritize sleep and drive when alert and refreshed. For more information about drowsy driving and other sleep health tips, visit www.theNSF.org and follow NSF on Facebook: @NationalSleepFoundation and Instagram: @SleepFoundation.