How to Drive Safely by Improving Your Sleep Quality

Driving is a complex task that requires attention, coordination, and quick decision-making. However, many drivers underestimate the impact of sleep deprivation on their driving performance and safety. According to the National Highway Traffic Safety Administration, drowsy driving was involved in 91,000 crashes in 2017, resulting in 50,000 injuries and nearly 800 deaths. Moreover, research suggests that driving after going more than 20 hours without sleep is equivalent to driving with a blood-alcohol concentration of 0.08%, which is the legal limit in most states.

Sleep deprivation affects driving in several ways. It reduces alertness, slows reaction time, impairs judgment, and increases the risk of falling asleep at the wheel. These effects can be exacerbated by other factors, such as driving at night, driving on monotonous roads, taking medications that cause drowsiness, or having a sleep disorder. Therefore, it is important for drivers to recognize the signs of drowsy driving and take preventive measures to avoid it.

Signs of Drowsy Driving

Some of the common signs of drowsy driving are:

• Yawning or blinking frequently
• Having trouble keeping your eyes open or focused
• Nodding off or having difficulty keeping your head up
• Drifting from your lane or hitting the rumble strips
• Missing exits or traffic signs
• Feeling restless, irritable, or impatient
• Having trouble remembering the last few miles driven

If you experience any of these signs, you should pull over to a safe place and take a nap or switch drivers. Do not rely on caffeine, loud music, or opening the window to keep you awake, as these are ineffective ways to combat drowsiness.

Tips to Prevent Drowsy Driving

The best way to prevent drowsy driving is to get enough quality sleep on a regular basis. The American Academy of Sleep Medicine recommends that adults get at least seven hours of sleep per night and teens get at least eight hours. To improve your sleep quality, you should follow these tips:

• Stick to a regular sleep schedule, even on weekends and holidays
• Avoid caffeine, alcohol, nicotine, and heavy meals close to bedtime
• Make your bedroom dark, quiet, comfortable, and cool
• Turn off electronic devices at least 30 minutes before bed
• Avoid napping during the day, especially in the late afternoon or evening
• Exercise regularly, but not too close to bedtime

If you have a sleep disorder, such as sleep apnea, insomnia, or narcolepsy, you should consult your doctor and get proper treatment. These conditions can affect your sleep quality and quantity, as well as your daytime alertness and driving performance.

Tips to Stay Alert While Driving

Even if you get enough sleep, you may still feel drowsy while driving, especially if you drive for long hours at night or on boring roads. To stay alert and safe while driving, you should follow these tips:

• Plan your trips ahead of time and avoid driving during your usual sleeping hours
• Share the driving with a companion who can help you stay awake and alert
• Take regular breaks every two hours or 100 miles, and get out of the car to stretch and move around
• Avoid alcohol and medications that can cause drowsiness or impair your driving
• Drink plenty of water and eat healthy snacks to keep your energy levels up
• If you feel sleepy, pull over to a safe place and take a 15- to 20-minute nap, or find a place to stay overnight

Products to Help You Sleep Better and Drive Safer

Some products can help you improve your sleep quality and reduce the risk of drowsy driving. Here are some examples:

• A sleep tracker is a device that monitors your sleep patterns and provides feedback and tips to help you sleep better. Some sleep trackers can also detect signs of sleep disorders, such as snoring or breathing pauses, and alert you to seek medical attention. Some examples of sleep trackers are Fitbit, Oura Ring, and Withings Sleep.
• A white noise machine is a device that produces soothing sounds, such as rain, ocean, or fan, to mask unwanted noises and create a relaxing environment for sleep. White noise can also help you fall asleep faster and stay asleep longer. Some examples of white noise machines are LectroFan, Sound+Sleep, and Marpac Dohm.
• A weighted blanket is a blanket that has extra weight, usually from glass beads or plastic pellets, to provide gentle pressure on your body. This pressure can mimic the feeling of being hugged or cuddled, which can reduce stress, anxiety, and insomnia. Weighted blankets can also help you sleep more deeply and wake up less often. Some examples of weighted blankets are Gravity, YnM, and Baloo.
• A travel pillow is a pillow that supports your head and neck while you sleep in a car, plane, or other vehicle. Travel pillows can prevent neck pain, stiffness, and headaches and help you sleep more comfortably and peacefully. Some examples of travel pillows are Cabeau Evolution, Trtl Pillow, and BCOZZY.

Conclusion

Drowsy driving is a serious and preventable problem that can endanger your life and the lives of others on the road. To avoid drowsy driving, you should get enough quality sleep every night, follow good sleep habits, and seek treatment for any sleep disorders. You should also be aware of the signs of drowsy driving and take steps to stay alert and safe while driving. Additionally, you can use some products that can help you sleep better and drive safer, such as sleep trackers, white noise machines, weighted blankets, and travel pillows. These tips and recommendations can improve your sleep quality and reduce the risk of drowsy driving. 

@via Spare Wheel.