Possible fatal errors when people return from holidays

Whether you are walking near Disney World, swimming in the ocean or traveling in the mountains, it goes without saying Many holidays – Although a lot of fun – can also be very tired. After packing as much as you can on your off day, you can get tired when you hurry home to get back to work or school.

It is important to be aware of the danger that comes with it: lethargic driving. Defined as sleepy driving,,,,, It’s more common than you think. According to the Centers for Disease Control’s Investigationabout 25 adult drivers reported Go to sleep while driving in the last 30 days.

According to a study by the AAA Traffic Safety Foundation, 21% of fatal crashes involved sleepy drivers. So while you may feel like you are in control and can stay awake, remember that everyone in this situation may feel the same way.

Tiredness can also affect your mind and your ability to drive in multiple ways, so no accident happens. According to Susan Miller, principal investigator and certified sleep expert at SleepMattressHQ.com, Sleepy can damage your judgment and decision-making, reduce awareness of your surroundings (from cars to road conditions to traffic signals), and affect your coordination, balance and good motor skills.

“Even temporary attention can be dangerous, so it’s important to prioritize safety,” she added.

Sleep expert, CEO and co-founder of Rise Science, agreed. “Micro-bones, in particular, are the cause of alarms, because they can only last for a few seconds and happen unconsciously,” he said. “While that doesn’t seem to be much, those few seconds can mean the difference between life and death when driving on a 65-mile-per-hour highway.”

In addition, the dangers of driving are often compared with the dangers of driving drunk. Kahn said 24 hours worth of sleep deprivation — once or over time — leads to the same cognitive impairment as blood alcohol content (BAC), at 0.10%, which is above the statutory limit. He added that again, driving is not safe even before you get to this point.

He pointed to the concept of “sleep debt”, or accumulated lack of sleep. “If you often miss 10 consecutive nights of sleep, your cognitive impairment can be as severe as not sleeping for 24 hours in a row,” he explained.

When sleepy driving is most likely to happen

You may be surprised when you happen to one of the ranges twice. According to the New York State Department of Health Most sleep-related crashes occur between 1pm and 4pm, as well as 2am and 6am Yes, driving in the early morning is not a good idea, but “The afternoon sluggish” Not even the times.

This is when corpses are usually the most exhausting. “It’s important that this is a period when you’re biologically more lethargic due to the peak and fall of your circadian rhythm (your internal body clock).. “Your circadian energy drop happens regardless of whether you have enough sleep, but sleep deprivation can make you feel under these times.”

Unfortunately, many factors may contribute to this, although some may be more common than others. Here are some of the most common ones:

Not enough solid sleep during the holidays

“One of the biggest contributors to sleepiness is sleep deprivation,” Miller said. “This can lead to difficult concentration, slow reaction times, and even falling asleep on the steering wheel.”

She added that while the amount of sleep each person needs will vary, most adults need seven to nine hours a night. (By the way, “junk sleep” or low-quality sleep is not included.)

Sleep disorders

There may be greater sleep problems, so it is smart to check with your doctor. “Some diseases, such as obstructive sleep apnea, can lead to low-quality sleep due to frequent interruptions or restrictions, resulting in low-quality and less recovery,” said Nicole Eichelberger, a sleep expert at Mattressive.

What’s even more terrifying is that it’s not always obvious. “Unfortunately, most people with sleep disorders don’t realize it,” she continued. “So, if you find excessive sleepiness during the day, seek medical help.”

Drugs or alcohol

Miller also listed alcohol and drugs, such as antihistamines or benzodiazepines, as the causes of drowsiness and impaired cognitive function. So, for example, if you are enjoying some cocktails by the pool, be aware of this.

“Even small amounts of alcohol and certain medications can cause drowsiness, poor coordination and slower reaction times, making driving dangerous,” she said. To avoid this, Eichelberger urges to read the side effects listed on the medication you take and avoid driving when you list drowsiness.

When and Where to Drive

Time and distance of the day are also important. Many of us go road trips to the resort and often pass the drive to get there or go home.

“Even if you think you already have a full interest, you can avoid overnight (which may be tempting) increasing the risk of lethargy,” said Holly Milling, a clinical psychologist, behavioral sleep medicine expert and director of the sleep clinic. “Driving for a long time is also tiring at any time of the day, and driving without rest increases the vulnerability of lethargy.”

Signs you should pull immediately

In short, you shouldn’t drive even if you think you can keep yourself awake. More specifically, here are other danger signs listed by these experts:

• I don’t remember driving in the last few minutes

• Try to concentrate your eyes and focus

• Drifting to another lane

• Feeling easy to be frustrated

• Rub your eyes or try to stay open

• Too close to the car

• Become upset or irritable

• Not maintaining consistent speed

“Even if you don’t feel like you’re going to fall asleep, these signs indicate that your driving ability is compromised and that it’s not safe to continue driving,” Kahn said.

What to do if you have a tired steering wheel

It sounds tempting, and the answer is not loud music, cold air or talking to someone. “The only way to sleep is sleep,” Milin said.

Take a nap

While it may be uncomfortable to play a plug in public, it is crucial. You can take a nap in the lounge area, gas station or other places you feel safe. Hey, just need a short nap.

“Ideally, you should take 20 to 30 minutes of naps to feel refreshed, but soon you enter a deep sleep cycle and wake up to feel lethargic,” Miller said. “If you can’t take a nap, it might also help to just keep your eyes or drive for a few minutes.”

Add some caffeine to the mixture

Miller continues that while caffeine can help, it is a short-term repair that cannot cure severe fatigue. She recommends drinking about 200mg of caffeine (equivalent to a cup of coffee) 30 minutes before returning to the road.

Drinking coffee between naps and driving also increases the time between waking up and driving, which Kahn says is important. He encourages taking the time “to make sure that the lethargy after a nap doesn’t affect your driving skills (even if you only take a nap for less than 20 minutes).

Combining both can eliminate afternoon sleep for up to an hour. According to the study of the journal Psychophysiology. buagain, These experts say naps are the first. “Whether you include caffeine or not, the most important ingredient is nap.” “Never skip sleep, but instead favor double espresso.”

exercise

Finally, while it may seem counterintuitive, some exercises (along with naps) can help you. “Short exercise can wake you up and increase your alertness,” Miller said, encouraging light to stretch or walk not far. In the meantime, you can even complete some errands, such as walking around the grocery store.

Consider other options that can be safely home

If these options feel impossible or not cut, don’t let you stop you. “Call someone to drive home or the rest.” “You can also find a motel,” Echelberg urges. [and] Take a break at night or take a taxi home. ”While accommodation at Lyft rides or motels won’t be cheaper, it’s cheaper and safer than other options.

Long-term, Eichelberger recommends Maintain good sleep habits. If you often notice excessive fatigue, consider talking to a sleep doctor to avoid car accidents (and various other problems).

Being proactive is always smart. Milling mentions that if you wake up for more than 18 hours and have a break every few hours, you won’t drive. This way, you are less likely to fall into a drowsy driving situation.

While holidays and life can keep us busy, sacrificing sleep is not a good idea, especially if you’ve ever been a steering wheel.

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