We wanted to know how to stay awake on long overnight drives. Who would know better than a truck driver?
First we should say that experts on sleep say you should not be driving from midnight to 6 a.m., when you are more likely to become drowsy. Drowsiness is a major cause of automobile accidents.
Brett Aquila, a trucker with 15 years on the road when he founded his website Trucking Truth in 2007, has some solid advice in an article he titled “12 Tips to Help Drivers Stay Awake Longer.”
Like the National Sleep Foundation, Aquila advises taking a short nap during your trip. Aquila and the NSF both also advise getting a good stretch of sleep before setting out—seven to eight hours.
After the heading advising long-distance drivers to Take A Walk or Get Some Exercise is Aquila’s section Take A Nap that says:
Ok so you don’t feel like taking a walk. Then how about a thirty minute nap? Yeah I dig that idea myself. It’s amazing what an incredible difference a short nap can make. One or two short naps each day can really help keep you awake and alert for a lot longer.
Aquila has some seemingly contradictory advice. Some subheads, arranged in a funny way on his blog, state:
Avoid Large Doses of Caffeine
Get a Cup of Coffee!
Avoid Large Portions of Food
Get Something To Eat!
Turn Off The Radios
Turn Your Radio Back On!
The message is: Mix it up.
He also advises keeping the temperature cool or even chilly. He writes:
We sleep best when we’re warm and comfortable. I’ve found it’s nice in the winter cranking up the cab temperature to about 80 just to get rid of the chill in my bones. But it also makes you sleepy. Turn down the temperature in the cab. Make it pretty cool, borderline chilly at times. That will keep you a little more alert.
Aquila says if you’re too tired to continue, get some sleep.
If you keep pushing on when you’re already tired you know you’re doing something incredibly dangerous. You need sleep. But I’ve also noticed that if I wait until I’m exhausted to get some sleep I don’t recover nearly as well as I do when I take more frequent naps or go to bed sooner. When you start feeling tired try to squeeze in a quick nap or go to bed early for the night. The more exhausted you are when you finally get some sleep the less alert you’re going to feel when you get up.
The National Sleep Foundation, which is directed and staffed by doctors and other health professionals, begins its article titled How To Stay Awake on the Road: Tips To Combat Drowsy Driving with advice on how to know when you’re too tired to continue and need to pull over. These tips are below here verbatim:
The foundation advises that the best way to prepare for an overnight drive is to get seven to eight hours of sleep before departure.
The National Sleep Foundation advises you take a nap before the drive if you missed some sleep. If you become drowsy but are not as far as you wanted to go before stopping for a long sleep, consider taking a short nap of about 20 minutes. Stop in a safe location. Be aware that you will probably be groggy for about 15 minutes after the nap, so wait a bit before setting off on the highway again.
The foundation also advises:
The National Sleep Foundation explains why driving drowsy is dangerous:
Well before a person actually falls asleep while driving, lapses in attention and slowed reaction times make drowsy driving very dangerous. Driving is a complex activity that involves many small but important split decisions with every passing second. Even if you’re awake, your brain is not functioning optimally to handle these decisions. Studies show that excessive sleepiness decreases our judgment and increases risk taking.
Turning up the radio and rolling gown the window don’t work to keep a drowsy person awake, the foundation states.
The American Automobile Association advises driving when you’re normally awake. If your normal waking hours are from 7 a.m. to 10 p.m., you should drive during those hours. Take a break every 100 miles or every two hours, and don’t work all day and then drive all night.
The one take away from all these websites and article is summed up in this advice from the AAA: “Stop driving if you become sleepy; someone who is tired could fall asleep at any time – fatigue impacts reaction time, judgment and vision, causing people who are very sleepy to behave in similar ways to those who are drunk.”
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Some research has suggested that caffeine may stimulate thermogenesis - a scientific name for the way your body generates heat and energy from the calories in your food; but nutrition experts say that this effect probably isn't enough to produce significant weight-loss. Caffeine may also reduce your desire to eat for a brief time, but again, there's no good evidence over the long-term that this effect leads to weight-loss. To date, no conclusive clinical studies have been done to determine the long-term effect of caffeine on weight loss, and the smaller studies that have been done show a lot of variability in the outcomes.
Want to hear something shocking?
Having your caffeine fix first thing in the morning will NOT perk you up.
But the good news is, you no longer need to make that sluggish early morning trip to the coffee-maker daily, nor join that long rush hour queue in your go-to café.
If you’re wondering whether we’re pulling some sick April Fool’s joke in the middle of August, there’s actually scientific evidence to all of this.
If you’re trying to lose weight (or at least not gain a few extra pounds), then the best thing to do is eat healthy and go to the gym more religiously, right?
But if you’ve been going at it for a while now and haven’t been seeing much progress, then you may want to look into something else.
Like your coffee consumption.
Now you may ask: what does an innocent cup of joe have to do with weight gain?
Let me tell you.
It’s not as innocent as it seem.
That cup of coffee you buy on your way to work? It may be sneaking in a few extra calories (more than you’d like and expect). And if you buy more than one cup a day, you may be racking up a few calories from a “dessert” that disguises itself as your go-to caffeine fix.