Sleep Better: Wide Awake at the Wheel

Drowsy Driving

People who suffer from chronic insomnia (that is, difficulty getting to and/or staying asleep for a period of four or more weeks) are especially vulnerable to drowsy driving. And some studies show that driving while not fully alert can be as bad as drunk driving. According to the National Highway Traffic Safety Administration, drowsy driving causes more than 100,000 traffic accidents and 1,550 deaths a year. Accidents caused by those who've fallen asleep at the wheel can be far more deadly than regular automobile accidents. That's because they usually occur on high-speed roads, and the driver—asleep at the wheel—doesn't even try to stop.

Think it won't happen to you? Sleepy drivers can suffer what is called micro-sleep. They unknowingly and repeatedly fall asleep for only 1 to 10 seconds at a time. But at 55 mph, that's enough time for a fatal accident.

Even if a driver doesn't fall asleep, driving while feeling sleepy is also dangerous. Experts say that drowsiness slows reaction time and reduces vigilance. Sleepy people also process information more slowly, which is a recipe for disaster if anything unexpected happens on the highway.

If you've had trouble sleeping and feel tired while driving, the safest thing to do is pull over. Let someone else drive, find a coffee shop, or take a nap. A 15- to 20-minute snooze and two cups of caffeinated coffee both help relieve drowsiness. Other measures that can help—though short-term and less effective—include opening a window and finding some upbeat songs on the radio. Even a quick walk around the car can give you a jolt of energy.

Sleep Better, Drive Better

Chronic insomnia should be treated by a physician, but there isn't always a medical explanation. Recent research shows that sound sleepers have rapidly recurring brain waves (or spindles) that appear to protect them from being woken by noise; insomniacs have fewer of those same waves.

"Treating insomnia for most people is pretty much a matter of undoing a lot of bad habits," says Steven Thau, M.D., a pulmonary and sleep specialist at the Connecticut Center for Sleep Medicine in Stamford. He prefers that those having trouble sleeping make lifestyle changes or seek the help of a cognitive behavioral therapist, rather than turning to medications, which don't address the underlying cause of poor sleep.

Here are some sleep solutions that have been proved to help.

• Keep a sleep diary. To help you sleep better, for two weeks try recording the details of your nighttime sleeping and waking. Also take note of what foods you ate that day, how much caffeine and alcohol you had, your exercise, and other activities. The journal will help you and your doctor figure out why you're having trouble sleeping, and how to treat the problem.
• Practice good "sleep hygiene." Avoid caffeine after lunch; try not to eat or drink soon before bed (but do eat a good dinner so that you don't go to bed hungry); establish a calm, restful evening routine (turn off your TV, computer, and cell phone about an hour before bed); make a point of going to bed and getting up at the same time every day, including weekends.
• Try sleep restriction. It sounds counterintuitive, but a few days of restricting your sleep can set you up for better rest in the days ahead. Here's how it works: Say you usually get four hours of sleep. Set your alarm for your usual wake-up time and go to bed four hours prior. So if you need to get up at 6 a.m., don't go to bed until 2 a.m. Once you're sleeping soundly, expand your sleep time 15 minutes a night until you're getting a normal night's sleep. If you can't sleep, go back to square one. No napping!
• Relax. A technique known as progressive muscle relaxation can reduce anxiety and help you sleep better. Beginning with the toes, clench and relax each body part and major muscle group, progressing from the toes to the head and face. A hot soak 20 minutes before bedtime can also induce drowsiness.
• Exercise every day. But if you exercise later in the day, you may want to skip the high-impact aerobics classes and opt for a brisk walk instead. That's because studies show that high-intensity aerobics and resistance training are not as effective as sleep aids for insomniacs. Yoga and more moderately paced activities are better. And try to finish exercising at least five to six hours before bedtime.