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The Doctors Book of Home Remedies II: Driver Fatigue

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Driver Fatigue

Whoever said that "getting there is half the fun" no doubt spent more time coming up with catchy slogans than going places in his car. The fact is, long stretches behind the wheel can be downright boring. And that boredom itself can be dangerous.

"People are more likely to get drowsy and fall asleep when they're in boring and monotonous situations," explains Saul Rothenberg, Ph.D., assistant director of the Sleep Disorder Service and Research Center at Rush-St. Luke'sPresbyterian Medical Center in Chicago. "And driving can be very boring and monotonous." No wonder experts believe snoozing behind the wheel is second only to boozing as the leading cause of traffic fatalities.

While the vast majority of long-distance travelers don't fall asleep while driving, many (commuters included) do fall victim to driver fatigue--and fatigue is almost as risky as drowsiness. Symptoms include glazed eyes or a fixed stare, slowed reaction time, forgetfulness, failure to scan the roadway or a tendency to drift toward one side. But there are ways to stay wide-eyed, so you can keep on truckin' safely.

Set Your Personal Coffee Timer

Until Detroit introduces a car with a built-in coffeemaker, you'll have to make do with periodic breaks for your caffeine pick-me-ups. What you may not know, however, is that coffee can work both for you and against you.

Yes, coffee is a quick pick-me-up, because the alertness-enhancing effects of caffeine start within minutes of drinking it, says Timothy Roehrs, Ph.D., director of research at the Henry Ford Hospital Sleep Disorders and Research Center in Detroit. But the effects of just one cup of coffee can last for 3 to 15 hours, which can also make it an enduring keep-me-up if you drink it too late in your journey.

So a good rule of thumb for the caffeine-sensitive is to drink your last cup about four hours before you plan to go to sleep. That way, you won't be bolt upright and wide awake just when you want to fall asleep. If coffee isn't your thing, two cola drinks or cups of tea will provide the same eye-opening punch as a cup of joe. But be forewarned that they, too, have the same lingering effect.

Watch how (and what) you eat. The only thing that will zap your energy and alertness quicker than skipping a meal is eating a big one.

"Driving on a full stomach is not a good idea because of postmeal sleepiness," says Dr. Rothenberg. "In order to maintain driver alertness, it's better to eat lightly."

Low-fat protein may be the best choice to avoid drowsiness, some experts say. Good sources of low-fat protein include lean meats, poultry, fish, yogurt and low-fat cottage cheese. Carbohydrates to avoid include potatoes, corn, bagels, muffins and especially snack foods like chips and crackers.

Keep your car's interior cool. "A warm car can enhance sleepiness, so try to keep your car as cool as possible," says Dr. Rothenberg. "Cold invigorates-especially when you're tired-so open a window or turn on the air-conditioning."

Snooze more the night before. Many people get driver fatigue on long-distance trips because they simply didn't get enough sleep the night before. They were too busy with packing and other predeparture hassles.

"If you know you'll be putting in long hours driving, the easiest thing to do is go to bed an hour or two earlier than normal, so you can get a better-than-usual night's sleep," says Timothy Roehrs, Ph.D., director of research at the Henry Ford Hospital Sleep Disorders and Research Center in Detroit.

Adjust your body clock--before you leave. Even more effective for long trips is to adjust your body clock so that you'll be alert during times you normally get drowsy.

For instance, if you want to do late-night driving, start going to bed one hour later each night (and rising one hour later) for three or four consecutive nights, starting about one week before departure, advises Maria Simonson, Ph.D., Sc.D., professor emeritus and director of the Health, Weight and Stress Program at Johns Hopkins Medical Institutions in Baltimore. If you want to hit the road before the rooster crows, hit the sack an hour earlier every night during the week before you leave.

If all else fails, pull over. "If you find yourself losing your edge, pull off in a safe place (such as a rest stop) and take a 20- to 30-minute nap," says Deborah Freund, a transportation specialist with the Federal Highway Administration in Washington, D.C., and project manager of a long-term study on driver fatigue. Be sure that you give yourself enough time to wake up fully before you start to drive again.

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