Service Truck Magazine is in the midst of presenting articles written by the Garden City, New York law firm Chopra & Nocerino (www.chopranocerino.com), accident lawyers. All of these articles deal with driving while fatigued. All of these articles have something we are sure you will recognize in yourself.
All of these articles are worth reading, especially if you are keen on saving your life and others on the road. Each article will appear on Thursday. This is the second of three articles.
Warning Signs of Driver Fatigue: Know When to Stop
Crucial to preventing drowsy driving is learning to recognize the signs. While pinpointing when you’ll fall asleep is tricky, fatigue often provides various warning signs before it pulls you into sleep, including: muscle twitching; frequent yawning; back tension; shallow breathing; heavy, numb, or tingly sensation in your limbs; wandering or disconnected thoughts, including difficulty recalling the last miles you’ve driven; burning or heavy sensation in your eyes; difficulty focusing; frequent blinking; missing an exit, drifting in your lane, crossing roadway lines, or hitting the rumble strip.
When you notice these signs, it’s time to pull over. Driving while fatigued isn’t safe and raises the risk of an accident, so it’s essential to recognize the signs and take the proper action by pulling over to rest and recuperate.
Sleep Conditions and Driving
Sleep conditions, including insomnia, sleep apnea, and narcolepsy, can contribute to the hazards of driving while fatigued. An estimated 50 to 70 million Americans across the United States have a sleep disorder, while many more have untreated and undiagnosed sleep issues.
There are over 90 types of sleep disorders, but the most common include:
- Insomnia is the inability to fall asleep and stay asleep. It’s the most common sleep disorder. While you can drive if you have mild insomnia, most physicians recommend that patients with severe insomnia avoid driving.
- Sleep apnea is a breathing disorder that causes breathing to cease for ten or more seconds during sleep, disrupting your sleep patterns. If you have sleep apnea, you may still drive with proper treatment.
- Parasomnia involves unusual actions while falling asleep, sleeping, or waking from sleep, including talking, walking, or eating. Medications for parasomnia can make you feel drowsy, so it’s essential to be cautious about when and if you get behind the wheel.
- Hypersomnia involves difficulty remaining awake during the day. This condition encompasses narcolepsy, known for causing extreme daytime sleepiness. The severity of these conditions can vary drastically from person to person, so there isn’t a general rule for driving with this condition.
- Restless leg syndrome involves a tingling or prickly sensation in the legs that may trigger a powerful urge to move them. Driving with this syndrome is possible if you take the proper measures to manage discomfort.
- Circadian rhythm disorders are characterized by complications with the sleep-wake cycle, making it difficult to sleep and wake at the correct times. This condition is manageable with treatment, but it’s essential to recognize the signs of drowsiness and adjust accordingly.
How To Manage the Risks of Drowsy Driving
Practicing various management techniques to minimize the risks of drowsy driving can help avoid accidents involving it. These practices include:
- Good sleep habits: Get at least seven hours of sleep per night regularly. Try to maintain regular bedtimes and waking times.
- Avoid alcohol: Drinking before driving is dangerous enough, but when combined with fatigue, it can exacerbate drowsiness and impairment.
- Monitor medications: Check for fatigue and drowsiness as a side effect of any medications you take. If your medications list either as a side effect, avoid driving and use public transportation whenever possible.
- Avoid peak sleepiness hours: If possible, avoid driving during peak sleepiness hours, including the early morning and the early to late afternoon.
- Pull over: If you feel drowsy or think you’ve experienced a microsleep, it’s time to pull over. It’s best to take a break and get a nap, even a short nap, to replenish your energy stores.
You may be tempted to grab a few cups of coffee on the way to minimize drowsiness. While caffeine blocks adenosine from acting on brain cells, which prevents you from feeling drowsy, it’s often a short-term fix. Some individuals may experience a “crash” after the effects of the caffeine wear off, leaving them feeling more tired than before.
Sleep Tips for Truckers and People Who Are Constantly on the Road
Truckers and other individuals who are constantly behind the wheel must take extra precautions to promote their safety and avoid trucking accidents. Various sleep tips for staying awake while driving can help you get better sleep and minimize fatigue, including:
- Minimize disturbances: Block out all lights, minimize noise, and park in a safe place. Additionally, reduce disruptions to your sleep by asking your family, friends, and dispatchers not to disturb you while you sleep.
- Avoid heavy meals and liquids: If you’re going to eat a heavy or spicy meal, eat it at least three hours before bed. Additionally, try to consume fewer liquids before sleep to minimize trips to the bathroom.
- Get comfortable: Keep your cab or bedroom temperature at your preferred level, and choose a comfortable mattress and pillow to promote good quality sleep.
- Minimize caffeine consumption: Avoid consuming caffeine before sleep, as it can impact your ability to get good quality sleep.
- Avoid heavy meals and liquids: If you’re going to eat a heavy or spicy meal, eat it at least three hours before bed. Additionally, try to consume fewer liquids before sleep to minimize trips to the bathroom.
- Minimize caffeine consumption: Avoid consuming caffeine before sleep, as it can impact your ability to get good quality sleep.
While you play an essential role in minimizing fatigue behind the wheel, so does your employer. For example, companies can implement various policies and practices to promote the well-being of drivers, including mandated breaks or specific driving limits.
The Federal Motor Carrier Safety Administration outlines specific guidelines for truck drivers to promote safety, including the 14-hour “driving window,” the 11-hour driving limit, and hour limits based on the number of days on duty.
In addition to these regulations and policies, emerging tech may also contribute to fatigue control while driving. Fatigue monitoring systems, smart wearables, and various apps that track driving behavior have the potential to aid in reducing fatigue-related accidents and fatalities.