While you may hear a lot about the dangers of drunk driving, the topic of drowsy driving often gets overlooked. Probably because so many adults are guilty of drowsy driving themselves. A survey from the National Sleep Foundation found that 25% of drivers admitted to drowsy driving at least one time a month.
And guess what? Drowsy driving is just as dangerous as drunk driving.
We know that teenage life can often mean forgoing sleep to cram for tests, hang out with friends or binge watch the latest Netflix show. But we’re here to help you avoid dangerous, drowsy driving scenarios so you can stay sharp and drive safely.
The Hidden Dangers of Drowsy Driving
Drowsy driving is all around bad. What drowsiness does to a driver is very similar to the effects of alcohol. It makes reaction time, decision-making and your overall driving abilities much worse. That means if you’re driving drowsy you’re more likely to engage in risky driving behaviors, and you won’t have the capabilities or quick reaction time that’s needed to avoid an accident.
Unfortunately, it’s a situation that happens a lot. The latest report from the AAA Foundation for Traffic Safety found that 21% of fatal crashes were the result of drowsy driving.
Drowsy driving happens way more than drunk driving, even though they are equally bad. The National Institute for Occupational Safety and Health did a deep dive to compare drowsy and drunk driving. They determined being awake for 20 hours straight is the same as having the legal blood alcohol limit of 0.08%.
All of these negative effects make sense when you think about how fatigue affects the brain. When we’re sleep deprived, meaning we’re not getting enough quality sleep each night, the brain is negatively impacted in a big way. A part of the brain called the hippocampus that helps with memory and learning can be damaged - so it’s not surprising you can’t remember driving the last few miles if you’re drowsy.
Inadequate sleep also impairs emotional regulation in the brain, which is why you get cranky and irritable when you’re tired. Sleep also affects the parts of your brain that control decision-making, problem-solving, and judgment.
On top of all of that, it’s super easy for teens to get sleep deprived since people between the ages of 13-18 need 8-10 hours of sleep each night.
Recognizing the Signs That You’re Driving Drowsy
Recognizing that you’re getting drowsy is one of the most important parts of safe driving. Drowsiness can sneak up on you and happen quicker than you think. One minute, you feel pretty normal, and the next, you’re having trouble staying awake.
Some common signs of drowsy driving to take note of include:
- Difficulty focusing your attention
- Frequent blinking
- Heavy eyelids that want to close
- Yawning
- Blurred vision or difficulty seeing
- Body feels heavy
- Slower reflexes and reaction time
- Drifting from your lane
- Missing exits and signs
- Difficulty keeping your head up / nodding off
- Feeling confused or foggy
- Not being fully aware of your surroundings
- Not remembering the last few minutes or how you got someplace
Being self-aware and listening to your body is key. Don’t ignore what your body is telling you and try to power through it. If you’re experiencing any of the signs that suggest you’re getting drowsy, pull over and give yourself a much-needed break.
Pre-Drive Prep: Setting Yourself Up for Success
There’s a lot you can do before getting behind the wheel to stay alert and prioritize your safety.
Get Adequate Sleep Leading Up to the Drive: There’s no substitute for getting enough sleep, especially before a long drive. Ideally, you want to get at least eight hours of sleep for several days prior to the trip. At the absolute least get 8+ hours of sleep the night before. Even getting seven hours of sleep makes you twice as likely to get into a drowsy driving accident compared to getting eight hours of snooze time.
Power Up With Energy-Producing Food: Food and hydration is what gives us energy. It’s a matter of quantity and quality. Eating a ton of junk food with little nutritional value can end up making you feel sluggish, especially if it’s sugary. Foods and drinks with a lot of sugar will lower your blood sugar levels, which can cause a dreaded sugar crash. Before getting behind the wheel eat a decently sized meal with nutrient-dense foods and wash it down with a glass of water.
Plan Your Route With Time For Rest: Planning out your route will not only help you stay more focused while you’re driving, it can also make the drive less fatiguing. Experts recommend breaking up long road trips into shorter segments with planned rest stops. Aim to stop at least once every two hours or 100 miles, whichever comes first. If you are driving a new vehicle the onboard system may even give you alerts when it’s time to take a break.
On-the-Road Strategies: Staying Alert Behind the Wheel
It happens to the majority of drivers at some point. You started the drive out strong, but somewhere along the way fatigue begins to set in. What should you do? There are a few strategies you can use to stay alert.
Get Fresh Air - Have you ever noticed that when you roll the window down to get some fresh air you feel a little boost of energy? It’s not your imagination. The extra oxygen, stimulation of the cool air and breeze can provide a temporary boost in alertness.
The key word here is temporary. The effects will wear off quickly so this is a strategy to use to make it to the nearest rest stop rather than getting through the rest of the drive.
Stretch and Move Around When You Stop - When you make a pit stop, take a few minutes to stretch. Light stretching can help combat drowsiness. Plus, it will help wake up fatigued muscles that might be getting sore from sitting for hours.
Engage Your Senses - You can combat drowsiness by keeping yourself engaged and in the moment. Playing upbeat music is one way to engage your senses. Engaging in conversation with a passenger is another great way to keep yourself more alert. Even chewing gum can have a positive effect on alertness.
Just be careful not to go from drowsy to dangerous distracted driving. The activity should keep you present but allow you to stay focused on driving.
Use the Buddy System - If all else fails, you can always use the buddy system when there’s a licensed passenger in the vehicle. You can decide to take turns driving in advance, or have them tap in when you start to feel tired.
Know When to Pull Over and Take a Break
Rest stops exist for a reason. There’s absolutely no shame in pulling over if you start to feel drowsy. In fact, that’s what you should do even if it makes you late because the only real fix is getting rest.
- Make sure to pull over in a safe stop that is public and well lit - not the side of the road.
- Take a short 20-30 minute nap to recharge. This is often enough time to combat drowsiness without getting too deep into sleep.
- After napping, walk around for a few minutes to get fresh air and reinvigorate yourself.
- If you’re still feeling tired, don’t drive. Call a friend with a driver’s license or family member to come help you out.
It may sound extreme, but the steps above could save your life. It’s always best to play it safe and stop if you are getting too tired.
Updated 03/24/2025