Drowsy Driving - Stay Alert, Arrive Alive » Drowsy Driving Prevention

How to Get a Good Night’s Sleep

sleepfoundation — Wed, 05 May 2010 16:51:52 +0000

In January we asked visitors to our Web site if getting more sleep is a part of their New Year’s resolution and we were happy to find that up to 60% of respondents said, “Yes!” Our most recent monthly poll revealed that in order to keep up with that New Year’s resolution, up to 28% use a dark, quiet and comfy sleep environment to get a good night’s sleep, while18% use a sleep aid, and 17% try to stick to regular sleep and wake up times or depend on a relaxing bedtime routine (7%).

Even so, almost 30% of respondents are still not sure what to do to get a good night’s sleep. In general, most healthy adults need seven to nine hours of sleep a night – but some individuals are able to function without sleepiness or drowsiness after as little as six hours of sleep, and there are those who can’t perform at their peak unless they’ve slept ten hours.

Sleep aids, a sleep-friendly environment, relaxation techniques and sleep schedules can help us achieve a good night’s sleep. Here are for additional steps you can take to help improve your sleep quality and duration:

Do not eat or drink too much close to bedtime
Use the bed and bedroom for sleep and sex only
Avoid alcohol and nicotine, especially close to bedtime
Keep a sleep diary to identify your sleep habits and patterns that you can share with your doctor

“Can’t Sleep? What To Know About Insomnia” and “Healthy Sleep Tips” are two two articles you can read to get further information about the importance of sleep.

Countermeasures: Stop for the Night

sleepfoundation — Fri, 17 Jul 2009 15:06:04 +0000

Find a safe place to stop for a break or for the night. If you plan on napping longer than 30 minutes, your best option is to choose a safe rest stop or motel, allowing you to get 7 to 9 hours of sleep. This is the recommended amount of sleep for adults and will leave you feeling recovered, refreshed and well-rested the next day on the road. If possible, request a cool and quiet room away from elevators, ice machines or busy roads in order to avoid late-night noise.

Countermeasures: Rumble Strips

sleepfoundation — Thu, 16 Jul 2009 19:33:44 +0000

If you hit a shoulder rumble strip, pull off the road as soon as possible. Rumble strips are deep grooves placed on high-speed roads utilized by highway authorities to alert drowsy drivers and prevent them from veering off the roadway. They were first introduced on the New Jersey Turnpike in 1952 and have proven to be one of the most effective measures in decreasing drowsy driving.

Countermeasures: Taking a Nap

sleepfoundation — Thu, 16 Jul 2009 19:32:07 +0000

Pull off into a safe, well-lit area away from traffic and take a brief nap: 15-20 minutes is best. Short naps can help improve mood, performance and short-term alertness. If you plan on napping longer than 20 to 30 minutes, you may want to consider finding a safe place to get a full night’s rest – 7 to 9 hours for adults – before resuming driving. Longer naps may result in sleep inertia, leaving you groggy and disoriented, which can be detrimental to driving.

Countermeasures: Caffeine

sleepfoundation — Tue, 14 Jul 2009 18:43:15 +0000

If you become drowsy while driving, recognize that you are in danger of falling asleep and pull over. Coffee or another type of caffeine drink can promote short-term alertness, if needed. Just be aware that it takes about 30 minutes for caffeine to enter the bloodstream.

Caffeine is also available in soft drinks, chewing gum and tablets. Caffeine and a nap together offer short-term benefits. Keep in mind that caffeine won’t have much of an effect on people who consume it regularly.