Adjust your sleep to avoid drowsy driv.......

Nov. 2, 2016

For more information: Shelley M. Snow, 503-881-5362; Jared Castle, 541-957-3656; or Gary Leaming, 541-774-6388

Take steps to be alert and "be seen" during shorter days

SALEM – Even though we’re setting our clocks back one hour this coming Sunday, it doesn’t mean we won’t be drowsy come Monday morning – or even on Sunday itself. It’s the fact that time is changing that affects the body, according to the National Sleep Foundation. Shift workers, for example, are advised to start adjusting sleep patterns up to three days ahead of their shift change, and a similar adjustment can help avoid sleepy driving when our clocks fall back one hour on Nov. 6.

Whatever tactics you find useful, the goal is to prevent falling asleep behind the wheel. Learning to identify the signs of drowsy driving is also critical to preventing crashes that result in deaths and injuries on the transportation system. The National Sleep Foundation calls Nov. 6 – 13 “Drowsy Driving Prevention Week,” and by sharing tips for safety, such as by using the hashtag #Awake2Drive, we can work together to keep drivers awake and alert.

FIRST: Take steps to prevent drowsy driving
Here are some tips from the experts to prevent drowsy driving:

• Get a good night’s sleep before you hit the road. Adequate sleep for most Americans means seven to nine hours.
• Going on a long drive? Use the buddy system – someone who is rested and awake for the journey and can take a turn behind the wheel or help identify the warning signs of fatigue.
• If your trip is several hundred miles, take a break every 100 miles or 1½ - 2 hours. Do something to refresh yourself, like eating something cold or frozen (avoid sugary snacks!) or going for a 10-minute walk.
• Avoid alcohol and monitor your medications. Many people unknowingly take prescription and over-the-counter drugs that contribute to drowsiness – being aware of your medications’ side effects can help you better manage your driving.
• Consume caffeine. The equivalent of two cups of coffee can increase alertness for several hours.
• Avoid driving at times when you would normally be asleep.

Watch for signs of drowsiness, and respond
If you experience any of the following, it’s time to get off the road – safely and immediately:

• Problems focusing, blinking frequently and/or having heavy eyelids.
• Drifting from your lane, swerving, tailgating and/or hitting rumble strips.
• Trouble remembering the last few miles driven or missing exits or traffic signs.
• Trouble keeping your head up.
• Yawning repeatedly.
• Rolling down the windows or turning up the radio to “keep you awake.”

Getting sleepy? Here’s what to do
Find a safe place to pull over right away, such as a rest area or a store parking lot. Studies show a 15-20 minute nap can help restore alertness, enhance performance, and reduce mistakes and crashes. The National Sleep Foundation suggests drinking a caffeinated beverage, then taking a quick nap, and you’ll get the benefits of both (it takes caffeine a while to perk up your system). You can also go for a brisk walk to get your blood circulating. Whatever you do, it’s important to listen to your body and respond appropriately.

Tips for bicyclists and pedestrians
In addition to encouraging drivers to be alert and pay attention to the important task at hand, ODOT is joining with partners such as TriMet to also remind walkers, public transit riders and bicyclists to “Be Seen. Be Safe.” Wear light or bright colors over your clothes, add reflectors and/or retro reflective accessories to your bike, briefcase, gloves or hat, and use safety lights – similar to those many people used for Halloween this week.

Arrive alive
Each year for the past five years in Oregon, on average, 11 people have died in crashes involving a drowsy driver. According to the AAA Foundation, men are more likely to drive drowsy than women, and drivers age 18 – 29 are more likely than other age group to drive drowsy. Make sure you are rested, so you can arrive alive – and so can everyone else.

For more safety tips, visit www.drowsydriving.org.

###ODOT###