Whether your a truck driver or a vacationer, we’ve all experienced drowsiness at the wheel. While drowsiness isn’t a driving impairing substance like drugs and alcohol, it still inflicts similar effects on drivers. Sleepy drivers pay less attention, have a slower reaction time, and inhibited decision-making skills – similar to intoxicating substances. It is estimated that drowsy driving caused 72,000 crashes, 44,000 injuries, and 800 deaths in 2013, according to the National Highway Traffic Safety Commission.
Commercial drivers are especially vulnerable to drowsy driving due to their long shifts and hours of road time, their eyes constantly operating at full capacity, leaving them susceptible to fatigue.
In order to help you avoid and manage drowsy driving, here are some tips to ensure you’re haul is safe.
Eat Energy-Boosting Foods
Caffeine can only do so much – it isn’t some kind of mind awakening potion. In fact, too much caffeine can cause nervousness, jitters, increased heartbeat, nausea, anxiety, sweating, dizziness, and even (while this is rare) cardiac arrest. It doesn’t take an expert to realize these side effects are definitely something drivers should avoid, especially when you’re behind the wheel of a 50,000+ point vehicle. While some caffeine is perfectly acceptable, 400 milligrams (MG) of caffeine is a healthy limit for adults, which can be easily exceeded. In fact, a 16 fl oz can of Rockstar Energy Drinks contain 240 mg of caffeine – drink two of these a day and you exceed the healthy limit.
If you’ve hit your caffeine limit, here are some caffeine free foods and liquids that will wake you up.
Cold water is a simple way to alleviate grogginess. Most people wake up dehydrated in the morning, so replenishing your body can help wake you up. Also, keep in mind that 40 percent (LINK: https://abcnews.go.com/Health/drinking-water/story?id=21213931 ) of Americans do not drink enough water, so maybe a few tall glasses of water can help fight off that mid-day fog.
Eggs are loaded with protein, healthy fats, and zero carbs. A large sized egg contains 5 grams of fat, 6 grams of protein, zero carbs, and contains only 70 calories. Fat and protein take longer to digest and absorb nutrients, providing your body with a sustained amount of energy. Think of fats and proteins as slow burning coals in a wood stove and caffeine as lighter fluid. One provides a quick jolt, but the sustains fire for a significantly longer duration.
Fruits are loaded with vitamins and fruit sugars. Fruit sugars are significantly healthier for you than processed sugars but also are considered “fast-acting” carbohydrates, which absorb quickly into your bloodstream.
Get your blood flowing
This might sound conflicting, but exercise can wake you up, so take a few minutes and pull over and get the blood flowing again. It may surprise you how much a quick workout can suppress fatigue. Stretch your muscles, do a few rounds of pushups and jumping jacks, and stretch again. That’s all it takes!
Rest is the best
The solutions listed above only act as band-aids that mask your drowsiness. Whether it’s at night, or a quick nap on the road, getting adequate rest is always the best option. If you’re having trouble sleeping at night, read from paper to avoid screens, or listen to soothing music or a podcast to help wind you down. If this doesn’t help, it may warrant medical advice—around 1 in 3 people have at least mild insomnia, according to the Sleep Health Foundation
Drowsy driving can cause accidents that will delay or even derail your haul, cost you and the company time and money, weigh down your driving resume, and can potentially cost you your job. In the best scenarios, drowsy driving puts you and other drivers in danger, at it’s worst, it can kill you or other commuters. Take the safe route, get some rest, and do your best to stay alert. No haul is worth a life.