Drowsy Driving: Sleep and Emotions

Drowsy Driving, Sleep, and Emotions

• Drowsiness, insufficient sleep, and extremes of emotion impact driving safety.

Drowsy Driving

• Nearly every driver becomes drowsy while driving at some point.
• Drowsiness impairs senses and abilities, increasing crash risk.
• Critical info may be missed like signs, signals, and sounds.
• Misjudging speed and distance is possible.
• Drowsy driving affects safe driving overall.
• Drowsy driving is a leading cause of traffic crashes
• About 90,000 police-reported crashes per year are a direct result.
• These crashes result in more than 800 deaths and an estimated 40,000 injuries.
• Monetary loses are over $100 billion.
• Drowsiness is estimated to be a factor in as many as 10% of all crashes and 20% of all crash deaths.
• 6 out of 10 adult drivers admit to driving drowsy in the past year.

• 1 out of 3 admit to having fallen asleep at the wheel.

• Most drivers consider drowsy driving a somewhat or very serious threat.
• Drivers may experience short periods of sleep ("microsleep") or fall asleep for longer.
• Drivers who haven't slept enough tend to make dangerous mistakes.
• Chance of a crash increases dramatically with drowsy driving.

Who is at Risk?

• Drivers under age 30 are involved in >2/3 of fall-asleep crashes.
• These drivers are 4x more likely to experience a sleep-related crash compared to those over 30.
• Extended wakefulness significantly increases drowsiness and its impact on driving ability.
• Being awake for 18 hours produces impairment equal to a BAC of 0.05%.
• After 24 hours awake, impairment is roughly equivalent to a BAC of 0.10%.
• Risk of causing a crash nearly triples after three hours of driving without a break.
• Drivers with sleep disorders are more likely to fall asleep while driving.
• This includes disorders like sleep apnea and narcolepsy
• Untreated disorders can cause uncontrolled nodding or falling asleep at the wheel
• Midnight to 6 a.m. and 2 p.m. to 4 p.m. are low times and increase risk, due to circadian rhythm.
• Working a night shift increases risk by nearly six times.
• Rotating-shift workers and people working >60 hours a week need to be aware.
• Drivers who haven't slept enough are more likely to cause a crash.
• Sleeping only 5-6 hours, nearly doubles likelihood of causing a crash

Other Causes of Drowsiness

• Emotional stress, illness, and boredom can cause drowsiness.
• Sun glare can contribute to fatigue.
• Overeating, drinking alcohol, some medications, and riding in a warm, passenger compartment can lead to drowsiness.
• Insufficient stimulation on empty, straight roads may impact mental awareness.

Warning Signs

• Only half of drivers who crashed after falling asleep noticed signs of drowsiness/fatigue.
• Relying on warning signs of drowsiness is risky and ineffective.
• Actions to prevent becoming tired while driving, including getting plenty of sleep are effective.
• Warning signs of drowsiness include:
  • Difficulty focusing
  • Frequent blinking or heavy eyelids
  • Yawning repeatedly
  • Rubbing eyes
  • Daydreaming or wandering/disconnected thoughts
  • Trouble remembering past few miles driven
  • Missing exits or traffic signs
  • Trouble keeping head up
  • Drifting from lane
  • Following other vehicles too closely
  • Hitting a rumble strip
  • Feeling restless and irritable

Attempts to Stay Awake

• Trying to "tough it out", playing the radio at high volume, driving at a faster/slower speed, chewing gum, and opening the windows are ineffective.
• These actions will not prevent drowsiness for more than a few minutes at best.
• Coffee or caffeinated beverages are short-term solutions.
• Caffeine is a stimulant drug that speeds up the central nervous system.
• It helps a driver feel more awake, but may not produce alertness needed over time.
• Stimulant effects wear off and a driver can become even more tired.

Preventing Drowsiness

• Get a full night's sleep before hitting the road.
• Carefully identify total distance, stopping points, and other logistic considerations.
• Plan to drive long trips with a companion, who can notice warning signs of fatigue and talk to driver.
• Avoid drinking alcohol before driving due to its sedative effects.
• Avoid driving when you have taken medications that can cause drowsiness and other impairments.
• Check labels carefully before driving while medicated.

Maintaining Alertness

• Wear polarized sunglasses to protect from glare and eye strain.
• Avoid heavy foods that tend to make you drowsy.
• Be aware of your physiological down time during the day (i.e., your circadian rhythm).
• For long trips, invite another person to ride with you, and take turns driving.
• Plan to take periodic breaks on long trips.
• A good rule of thumb is to stop every 100 miles or every two hours.

Resting at the Roadside

• Resting is most effective way to counteract drowsiness.
• It is not safe to sleep in a vehicle at the side of the road.
• Find a roadside area with security.
• If no such facility is available, position yourself off the highway.
• In darkness, find a populated, lighted area, and turn on parking lights.
• Lock all doors and turn off the engine and other electrical equipment.
• Open windows just enough to give yourself a little outside air.
• After you rest, get out of the vehicle and walk to stretch, encourage circulation, and ensure you are awake before you drive.
• Sleeping for >20 minutes can make you groggy for at least 5 minutes after waking up.

Ensuring Adequate Sleep

• The best way to prevent becoming tired and falling asleep is to get plenty of sleep before driving.
• Fewer than 4 out of 10 adults get enough sleep.
• Adults need between 7 and 9 hours of sleep per day.
• People ages 12-18 need between 9 and 9 1/2 hours of sleep each day.
• Not getting enough sleep puts younger drivers at greater risk of crashes.
• Sleep-deprived driving can cause driving impairment even when unfatigued.

The Cost of Sleep Deprivation

• Affects driving ability.
• Other problems occur when you don't get enough sleep.
• Includes weight gain, high blood pressure, and diabetes
• Also lowered immunity and hair loss
• Sleep deprivation also causes facial wrinkles, lower school grades, bad judgement, mental health decline, and poor sports performance.

Getting Good Sleep

• Screen "blue" light tricks your body into thinking it's daytime and can reduce sleep by more than an hour.
• Best temperature to promote sleep is 62 to 65° F (16 to 18° C).
• Set an alarm to remind you to start getting ready for bed.
• Silence phone notifications and keep it away from your bed.
• Exercise regularly, but not immediately before bed.
• Avoid eating late at night.
• Stop caffeine intake after 3 p.m.
• Caffeine stays elevated in your blood and interrupts your sleep for 6 to 8 hours.
• Avoid napping longer than 30 minutes to avoid disrupting natural sleep rhythms.
• Minimize noise and light in your bedroom.

Emotions and Driving

• Strong emotions can affect how a person perceives and processes information.
• Driver performance is affected by the individual's self-awareness and ability to interact with other people.

Causes of Strong Emotions

• Situations can lead to strong emotions even if the upset is temporary.
• It's easy to become emotional waiting in traffic or when blocked by a slowly moving vehicle.
• Extremely competitive people can find it difficult to obey traffic laws.
• Driving is not a competition; it requires cooperation.

Effects of Emotions

• A driver can have changes in traffic situations when responding emotionally.
• Strong emotions affect our ability to think, reason, and make decisions.
• Emotions also may cause a driver to follow others too closely, pass on hills or curves, and draw a driver’s attention away from driving.
• Negative emotions like anger affect driving safety to an even greater degree.

Aggressive Driving and Road rage

• Operating a vehicle aggressively, i.e., in a pushy or bold manner is dangerous.
• Exceeding the speed limit, following too close (tailgating), failing to obey traffic controls, and improperly turning and maneuvering are examples.
• Using a vehicle or some other object to threaten or cause harm to another road user is road rage.
• Road rage is an escalation of emotions ignited by aggressive-driving behaviors.
• Aggressive driver's emotions overwhelm their self-control and engage in road rage.
• Road rage examples include throwing objects at a vehicle, yelling/threatening, and attempting to ram another vehicle.

Guidelines for Controlling Emotions:

• Understand Your Emotional Makeup; that more you know about yourself, the better you can control your actions.
• Expect other Drivers to Make Mistakes; the more you drive, the more you will see that all drivers make mistakes.
• Emotions are Contagious; If someone almost causes a crash, you might get upset and yell at him or her.

Cont. Guidelines for Controlling Emotions:

• Delay Driving when Upset; emotional responses are temporary.
• Unwind; find a place to stop and unwind.
• Ask Someone Else to Drive; If you are experiencing extremely intense emotions, ask another person to drive.

Preventing Aggressive Driving and Road rage

• Avoiding engaging in aggressive driving and road rage helps prevent escalations.
• Guidelines include:
• Allow plenty of time to reach destinations, so you are not tempted to drive aggressively.
• Remain calm at all times.
• Listening to soothing music can help.
• Maintain adequate distance between you and the vehicle ahead.
• Avoid changing lanes unnecessarily.

Driving Tips

• Do not block a left lane, except when overtaking.
• Always signal before changing lanes and make sure you have plenty of space before initiating a lane change.
• Avoid aggressive and offensive hand gestures and facial expressions.
• Use your horn sparingly.
• Do not take up more than one parking space.
• Be sure not to bump into adjacent vehicles while parking.
• When using high-beam headlights, return to low-beam headlights as soon as you detect an oncoming vehicle.
• Move out of a right lane to allow vehicles entering the roadway to merge.

Responding to Aggressive Driving and Road Rage

• Guidelines:
• Do not respond, avoid eye contact, remain calm
• Be tolerant and forgiving.
• Be polite and courteous, even if the other driver is not.
• Allow enough room around your vehicle.
• Stay in your vehicle and call 9-1-1 if necessary.
• Drive to a busy public place if necessary.

Avoiding Conflict

• Assume other drivers' mistakes have nothing to do with you.
• Be polite on the road.
• Courtesy can be contagious.
• Avoid being the target of an aggressive driver by practicing traffic courtesy.