Strategies for Remaining Vigilant Behind the Wheel
Driving while tired is a risky business, putting your safety and that of others on the road in jeopardy. Preventing sleepiness behind the wheel is crucial for ensuring a safe journey.
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While we may think we've got the tricks to stay alert on the road, managing sleepiness before it sets in is where it's at.
Why our usual tricks fail
Common tactics for staying awake include making phone calls, cranking up the music, snacking on sugary treats, or rolling down the windows for a blast of fresh air. Some even resort to slapping or pinching themselves.
However, if you're already drowsy, these methods won't make you more alert - especially since they come into play after sleepiness has already kicked in.
Centuries of sleep deprivation research, as explained by sleep medicine specialist Dr. Nancy Foldvary-Schaefer, show that humans can't accurately assess severe sleepiness during sleep-deprived conditions. So, it's more effective to be prepared beforehand rather than employing those strategies after you've dozed off.
The pitfalls of snacking while driving
Keeping your car stocked with high-carb or sugary snacks like crackers or candy during your travels may seem like a good idea, but the carbs and sugar will likely lead to a sugar or carb crash.
"Once the metabolized sugar spike in your bloodstream wears off, drowsiness can increase even more," Dr. Foldvary-Schaefer warns.
Slapping and pinching don't work the magic we hope they do
Regardless of how desperate we get, self-slapping or pinching merely causes temporary physical discomfort without stimulating the necessary brain areas to become more alert.
Sticking to what works
To help stay awake while driving, here are some strategies that are more likely to work:
- Caffeine: Sip on a cup of coffee, as caffeine is a central nervous system stimulant. Opt for less sugar to avoid a subsequent crash.
- Take a Short Nap: If possible, pull over at a safe spot for a quick 20-minute nap to refresh yourself.
- Preventive Measures: Before driving, engage in a 20-minute workout to boost blood flow to the brain and keep stress hormones at bay.
Consult a Doctor, Make Lifestyle Changes
"Regular exercise, adequate sleep, and a balanced diet are the best ways to increase your overall energy level and prevent drowsiness, caffeine dependency, or carb and sugar cravings," according to Dr. Foldvary-Schaefer. "It's particularly important while driving."
If you frequently find yourself nodding off behind the wheel, consider seeing a sleep specialist to rule out any underlying conditions. Additionally, consider adopting alternative transportation methods, such as cycling, using public transport, or driving a vehicle equipped with visual, auditory, or vibrating alerts to alert you when you start drifting off.
- Utilizing snacks filled with carbs or sugar during travel may seem beneficial, but they can lead to a subsequent crash, increasing drowsiness.
- Self-slapping or pinching while driving does not effectively stimulate necessary brain areas to become more alert, causing only temporary physical discomfort.
- The introduction of exercise, proper sleep, and a balanced diet into one's lifestyle can significantly increase overall energy levels, preventing drowsiness and reducing dependency on caffeine or carb and sugar cravings.
- To stay alert during travel, strategies like consuming caffeine in moderation, taking short naps at safe spots, and performing a pre-drive 20-minute workout can be more effective than relying on common tactics such as making phone calls or cranking up music.
