SLEEP DEPRIVATION

How to Stay Awake While Driving: 10 Tips from Long Haul Truckers

These tips to stay awake while driving have helped truckers keep it safe, because aside from bad weather, driving when you're sleepy is just about the next best way to cause an accident.

l. Get Enough Sleep Before Getting Behind the Wheel (the body is naturally drowsy between the hours of 12 a.m. to 6 a.m. and 2 p.m. to 4 p.m. according to research studies). Short naps are more effective at restoring energy levels than coffee.

Cat-nap before getting on the road. Studies have show that even if you sleep for less than an hour, your body receives crucial rest it needs to help you stay awake into the night. Pull over and take 20-minute power -naps while en route when you need them as well. Don't try and fight your fatigue to save time; you might end up hurting others and yourself.

2. Maintain a Healthy Diet. Skipping meals or eating at irregular times may lead to fatigue and/or food cravings. A recent study conducted on the sleeping and driving habits of CMV drivers concluded that an unhealthy lifestyle, long working hours, and sleeping problems were the main causes of drivers falling asleep while driving.

Eat a healthy meal. Grabbing that fast food when hitting the road is convenient, but the fat, salt and sugar makes you tired. Energy food consists of complex carbohydrates and protein, which will give you long-lasting stamina. Eat whole grains - 100 percent ones, not the "contains whole grains" things - lean meats, fruits, veggies ..... the good stuff! While that fast-food burger may be quick, easy and delicious, it could be part of what's contributing to your fatigue. Food is your body's fuel and what you put into it makes a difference. Think about it this way, your body is exerting energy to process the food, but with junk food it's not getting any nutrients in return. A candy bar may give you a quick "sugar rush" but once it wears off, you're left feeling more tired than when you started.

3. Take your vitamins. Certain vitamins, like B's and C's give you energy. Just make sure to take them with your healthy meal, or your body won't absorb them and you won't realize their full benefits.

4. Move when you get tired. Pull over, get out of your cab and stretch your legs. You're sitting for extended periods of time and you need to move around to keep your blood flowing; this keeps your energy up. Heck! Keep the authorities happy at the same time by using a quick truck and trailer inspection as your excuse to stop driving for a second. A walk around your rig should perk you up. Just like how both your eyes and brain need to take a break from the challenges of driving long distances, your body also needs a break to regenerate.

5. Listen to Music. Crank up the volume of your music if necessary. Music affects your mood which, in turn, affects your fatigue level. If you're feeling a little sleepy or even down, listen to some lively music that you can sing along with. Who cares if you can't carry a tune; only you and your rig can hear you!!

6. Keep snacking even though you ate a meal your mom would be proud of before you hit the road. Make sure your snacks are healthy, though. Remember the M&Ms? Sure, they taste better than a piece of fruit, but you don't want to ride that sugar roller-coaster when driving long haul. Snack on something healthy instead, like a bag of almonds.

7. Listen to an audio book - just don't make it War and Peace! Keeping your mind occupied will help you stay awake. Maybe you like to pump your adrenaline with a scary novel, or suspense ins your thing. Whatever you're into, once you get tired of singing, pop in an audio book and listen to someone else's voice for a while.

8) Do annoying things to yourself. Rub the roof of your mouth with your tongue, pinch your ear lobes or your arm or leg, smack or tickle yourself, whatever it takes to chase away the sleepiness. Don't hurt yourself, of course. Just do something that will irritate you our of your sleepy state.

9. Open your windows and let the oxygen flow! This works particularly well if it's toasty warm in your can and cold outside. Like diving into cold water cold air gives your system a temporary jolt, shocking your sense into alertness. Careful, though, this - and irritating yourself - only works temporarily, so you want to pull over at your next rest stop and take the power nap.

10. Stay hydrated. Dehydration can lead to drowsiness, headaches and muscle cramps. Keep yourself hydrated and avoid caffeine. Dehydration is an immediate fatigue-causer. Don't load up on coffee, not only will the caffeine in coffee wear off, but caffeine is also a diuretic, which will make you urinate more than the water you should be drinking and increase your dehydration.

BEING A TRUCK DRIVER CAN BE DIFFICULT, SO IT IS IMPORTANT TO BE AWARE OF WHEN FATIGUE STARTS TO INTERFERE WITH YOUR WORK.