Nix Drowsy Driving
Sleepiness while driving – whether due to dip times or sleep deprivation – have been experienced by most all adults. Getting behind the wheel of a vehicle when sleepy is as dangerous as drinking and driving. However, according to a recent poll by the National Sleep Foundation (NSF), 60% of adults licensed to drive say they have driven drowsy in the past year. What that means is that about 118 million people are making our roads more dangerous because they are driving when they are sleepy and less alert than they should be. The National Highway Traffic Safety Administration (NHTSA) conservatively estimates that 100,000 police-reported crashes each year are the direct result of driver fatigue and cause an estimated 1,550 deaths and 71,000 injuries. Virtually everyone is at risk, at times, for drowsy driving. Watch out for these five warning signs:
Difficulty focusing or keeping your eyes open
•Yawning repeatedly
• Trouble remembering the last few miles driven
- Drifting from your lane or hitting a shoulder rumble strip
• Missing traffic signs or exits
If you start to feel tired while driving, find a safe, well-lit area and stop for a break or for the night. Caffeine can promote short-term alertness, but it takes about 30 minutes for it to enter the bloodstream. Take a 15-to 20- minute nap while waiting for the caffeine to kick in.
Sleep Deprivation
Let’s face it – most Americans just don’t get enough sleep in this 24/7 society. Sleep deprivation in America affects people of all ages, from children to older adults. Causes range from sleep disorders to simply poor choices.
Sleep Disorders
- Insomnia or sleep disorders, which may occur intermittently or for several days or months at a time, may be identified with the following:
- Difficulty falling asleep
- Waking frequently during the night
- Waking too early in the morning and not being able to get back to sleep
- Waking feeling unrefreshed
- Falling asleep at inappropriate times
- Abnormal behaviors associated with sleep
Sleep disorders could include sleep apnea, restless leg syndrome, and narcolepsy among others. If you suspect you or a family member has insomnia or a sleep disorder, contact a physician for help. Web sites like www.sleepfoundation.org may also be helpful.
Sleep Obstacles
A major obstacle to a good night’s sleep in most homes could be the tube in the bedroom. Let’s say it again: NO TV IN THE BEDROOM! Lest you think the already state reasons weren’t good enough, here are more! A National Sleep Foundation poll found that 30% of preschoolers and 43 % of school-aged children have a television in their bedroom. What’s more, the National Institute on Media and the Family reported that children with a TV in their bedroom are likely to spend an additional five and a half hours a week watching it. That’s about 45 minutes a day that could be better spent reading, playing outside, or sleeping. Most research has centered on the effects of TV on children, but for teenagers and adults, having a TV in the bedroom will likely result in resisting going to bed, having trouble falling asleep, not sleeping as long, and daytime sleepiness. Don’t allow a TV in the bedroom! And if you have already allowed it, get it out– out of your room and out of your child’s room.
The American Academy of Pediatrics recommends that children’s bedrooms be media-free zones. That means no computer, no video games, and, certainly no TV set. The same rules for adults could improve their sleep experiences.
Our electronic toys – computers and TVs – are not the only obstacles to a good night’s sleep. Here are some suggestions for overcoming other obstacles:
- Consume less or no caffeine and avoid alcohol near bedtime.
- Drink less fluids before going to sleep.
- Avoid heavy meals close to bedtime, but don’t go to bed hungry either.
- Avoid nicotine.
- Exercise regularly, but do so in the daytime or at least 3 or more hours before bedtime.
- Don’t keep the bedroom too hot.
- Don’t bring work-related material or your computer to the bedroom.
- Avoid napping during the day unless limited to a 30 minutes or less.
- Avoid the evening news.
- Don’t try to go to sleep if you are completely awake! DUH!
- Don’t take your trouble or anger to bed.
- Avoid bright light in the bedroom or bathroom before bedtime.
As a helpful resource, I have lots of articles on healthy ingredients and recipes that you can implement into your daily life.
If you’d like to dig deeper into my journey of discovering God’s plan for health and wellness, check out my book, Made For Paradise: God’s Original Plan for Healthy Eating, Physical Activity, and Rest.
