Driver fatigue is sneaky, creeping up on even the most experienced drivers so we’ve built a roadmap for new and experienced drivers alike! We’re here to help you understand fatigue, its impact on the road, and – most importantly – how to keep it from turning your next drive into a snoozefest. We'll unpack the science behind why we get tired while driving, equip you with preventative measures to keep you alert and cruising comfortably, and explore some proven strategies to combat drowsiness.
Why do you get tired while driving?
During waking hours, a molecule called adenosine builds up in your brain. Adenosine acts like a natural brake on your nervous system, slowing things down and promoting sleepiness. The longer you're awake, the more adenosine accumulates, eventually putting the pressure on you to catch some shut-eye. When you haven't gotten enough quality sleep your body's natural sleep-wake rhythm, called the circadian rhythm, gets thrown off. This can make you feel drowsy at unusual times, like during a midday drive.
Fatigue has an increased likelihood of appearing due to physical and mental exertion, as well as monotonous environments or during repetitive tasks which can be prevalent during driving! Both of these factors can be prevalent during driving! Since driving requires constant focus and physical effort, sometimes for long periods, this can lead to muscle fatigue which further contributes to drowsiness. This is why most drivers are likely to feel fatigued on longer road trips, rather than during a short trip around town.
Another common environment for driver fatigue is long stretches of roadways with unchanging scenery or maneuvers. Without having to regularly adjust your driving behaviour amongst changing traffic conditions and road elements like intersections, roundabouts, and interchanges, you can easily be lulled into a hypnotic state, which can reduce alertness.
How can you avoid getting fatigued while driving?
Avoiding driver fatigue starts before you even hit the road! Aim for 7-8 hours of quality sleep before driving. A well-rested body and mind are the best weapons against fatigue, and getting a full night of sleep has benefits that extend well beyond being alert while driving. Depending on where you’re headed, having a driving companion is a great way to ensure drowsiness is kept at bay. Having a co-pilot means there is another driver who can take your place if you do start to feel drowsy, and they are able to provide some mental stimulation during the drive.
Drivers should plan their route beforehand, including factoring in potential traffic delays and alternative routes. Knowing what to expect keeps stress levels down and helps to avoid making mistakes while rushing. If you’re heading out on a longer drive or road trip, you should also plan for adequate breaks along the way, ideally every 2 hours to stretch your legs and get some fresh air.
If possible, schedule trips to avoid peak drowsiness periods. These drowsiness periods are most often during the late afternoon and early evening, as well as early morning between midnight and 6 am. Consider taking a later morning drive or splitting a long journey into shorter legs.
What should you do if you start to feel fatigued while driving?
Even when we have restful sleep and prepare ahead of time, drowsiness can still catch you off guard and attempt to take over. Don't panic! Fatigue can feel overwhelming but you're not powerless against it. There are effective strategies to combat fatigue and get yourself back to peak focus and alertness.
The key here is recognizing the signs before they become overwhelming. Yawning excessively, trouble concentrating, or feeling restless are all telltale signs that your body and mind are craving a break. Ignoring these warnings can be dangerous – the most important thing is to prioritize safety so find a safe haven, like a well-lit rest stop or parking area, to pull over and give yourself a chance to recharge. Opting for a 20-30 minute power nap or fitting in some physical activity are both great ways to combat fatigue. A nap can work wonders, but be sure to set an alarm to avoid oversleeping and ensure you wake up feeling refreshed, not groggy. If you decide on some physical activity, get out of the car and stretch your legs, do some jumping jacks, or take a brisk walk around the rest stop. Physical activity increases blood flow and helps to re-energize you. A quick splash of cool water on your face or neck can also provide a welcome wake-up call.
A common go-to for fatigued drivers is caffeine, but although this is tempting it is not a long-term solution. A caffeinated beverage and a healthy snack - something crisp like an apple is perfect - can offer a temporary boost, but don't rely on them to keep you going for extended periods.
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Addressing and understanding driver fatigue is crucial for ensuring road safety. By recognizing the effects of fatigue, implementing preventative measures, and following strategies to combat it, drivers can significantly reduce the risk of accidents caused by drowsy driving. A collective effort from drivers, employers, and policymakers is needed to minimize the occurrence of driver fatigue, protect lives, and create safer roads for everyone. A well-rested driver is a safer driver – so prioritize your rest and stay alert behind the wheel!