Driving Safely and Sleeping Better
The serious nature of microsleeps
Being sleepy behind the wheel can easily lead to a microsleep and a serious accident for you, your passengers and other people travelling on the road.
| This truck driver will only take 2 seconds to veer onto the side of the road: |
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| It will take only 1 second (which is the time it takes to say "one and") to cross the median and into the opposite lane of traffic: |
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Signs of sleepiness whilst driving
Most people know when they are sleepy
- but they often ignore those signs due to the pressure of delivery deadlines
or because they have managed feeling sleepy before. |
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Signs include:
- Yawning
- Increased eye blinking or 'droopy' eyelids
- Difficulty concentrating
- Difficulty staying in lane position on the road
- Feeling cold
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| If you experience ANY of these signs
PULL OVER at the nearest safe place
or truck rest stop. |
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Counter measures for sleepiness
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Naps
- a 10 to 20 minute nap will make you more alert for at least 2 hours.
Give yourself at least 30 minutes to achieve that nap time.
Longer naps will allow you to go into deep sleep
- which is harder to wake from and will disrupt your sleep/wake pattern. |
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Caffeinated drinks*
- will also help you to be more alert for 2-3 hours.
Morning shift: use caffeine to wake you up and keep you going. Avoid after lunch.
Afternoon shift: use it when you wake and early afternoon.
Night shift: use it when you wake but only if you have a consolidated sleep.
If you have a split sleep only use it after you wake up and before work at night. |
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| * Too much caffeine (more than 4 drinks in 24 hours) may make you feel "wired", making it hard for you to go to sleep at your usual sleeping time. |
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Short walk
- around the truck or at the trucking stop,
in combination with a nap or caffeine,
is also useful. |
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Avoid alcohol
- excessive alcohol disturbs your sleep.
Avoid mixing alcohol and drugs
- mixing alcohol with medications is a lethal combination.
Avoid using drugs to wake / sleep
Avoid using drugs to try to get to sleep or to keep yourself awake
- especially when on the road.
This includes over-the-counter
remedies and antihistamines. |
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Don’t “force” sleep
- let sleep happen. Give yourself "wind down" time. Plan your sleep/wake period (see below for strategies that may assist). |
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- Catch-up sleep - give yourself the opportunity
to have a couple of extra hours of sleep
- you need it.
- If you go to bed and feel "wired" get up.
- Avoid bright light at night. Read quietly or listen to music in dim light. Stay up until you feel comfortable or sleepy.
- Have your bedroom cool and dark as possible.
- Wear ear plugs to block out noise.
- Give yourself some time to have a nap during the day if you are sleepy but again only for around 20-30 minutes.
- When at home for a few days set aside some time for exercise at least once a day. Morning light helps your sleep.
- Have some "time out" for yourself, your partner and your family.
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- Avoid wearing your sunglasses for the first couple of hours of the day.
Light in the morning shuts down the night time sleep hormone and will help you to be
more alert.
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Important note:
As all individuals are different, the Woolcock strongly urges you to consult with your physician to discuss any sleep problems and for professional medical advice.
The Woolcock Institute of Medical Research accepts no liability for loss or damage
arising from information provided within these pages
- the information presented here is of a general nature only and is not intended as a substitute for the advice of a qualified healthcare professional. Your doctor can help.
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