Driving while sleepy is a significant risk factor for all of us. Recent publicity about trucks and cars crossing the centre line may be caused by a number of things and being sleepy is one of them.
Here are some simple tips to follow to avoid getting sleepy while driving:
Before You Get into Your Cab
The most effective way to prevent drowsiness while driving is to get enough sleep in the first place. Aim for 7-9 hours of sleep the night before your normal route. If you’re sleeping in your cab make sure you go to bed early and turn off devices. How good is your mattress? Do you have enough room? Take stock of your sleeping arrangements.
Schedule breaks every two hours or 150 kms. Your truck may be fitted with a reminder, don’t ignore it. Frequent breaks will help you stay refreshed and alert. Especially if your route has extended because of the Desert Road closure.
What Other Things can Cause Drowsiness?
Conditions such as sleep apnea or not feeling well, like having a cold can increase the likelihood of drowsiness. This is especially true if you’re taking medication for your cold. Check the packet. If it suggests not operating heavy machinery, don’t drive while taking the medication.
What You Can do to Keep Safe and Avoid Getting Sleepy While Driving
Dehydration can lead to fatigue and decreased alertness. Always have a drink bottle on hand and fill it up whenever you can. Avoid drinking too many coffee or sugary drinks, as they can lead to energy crashes, where you might feel alert straight after but this wanes.
Heavy meals can make you feel sluggish. Opt for light, nutritious snacks, such as fruits, nuts or muesli bars on the road. Try to pack a your own meal. A filled roll will keep you more alert than a heavy, greasy takeaway.
Listening to upbeat music or interesting podcasts can help keep you awake. Avoid monotonous or soothing tracks that could lull you to sleep. Adjust the volume to a level that keeps you alert without being too loud.
Open the windows to let in fresh air if you feel yourself getting drowsy. But if you’re yawning, have heavy eyelids or catch yourself drifting out of your lane, pull over and take a break. Your break should be between 15 and 20 minutes. Any longer and you will wake up even more groggy. Set an alarm on your phone.
Listen to Alert Systems to Avoid Getting Sleepy While Driving
Some trucks have alert systems for staying in the lane, make sure these are active. Keep to the speed limits, again some trucks have monitoring systems to alert the driver to reduce speed.
If you’ve been held up or are going to miss a ferry crossing, let someone know you need to take a break.
A cup of coffee or an energy drink can help you stay awake for a short period. However, use it sparingly as it can bring you back down once the caffeine has worn off.
Don’t use your phone while driving. As well, if something is out of reach or falls on the floor, pull over to retrieve it. Don’t engage in activities that take your attention away from the road.
Maintaining a safe driving environment reduces the likelihood of accidents caused by drowsiness. And of course, be seen, a clean truck is easier to spot.