When you’re planning a road trip, make sure you account for these road trips tips so you can get to your destination safely and comfortably.
You need to plan in advance for your road trip and we’re not just talking about packing. “Highway hypnosis” is quite common when travelers haven’t prepared for the endurance demands of an extended haul. In fact, more than 60 percent of drivers say they’ve gotten behind the wheel while drowsy, according to a survey by mattress retailer Sleepy’s.
With that statistic in mind, you should take steps to prepare for long drives before you get behind the wheel—and to stay alert and energized throughout your trip. These tips for long drives will help you down the road.
1. Get plenty of sleep before your drive
Think about exhaustion before you begin your journey, not after. Get at least seven hours of sleep for two consecutive nights before the road trip to build up your energy reserves. It’s best to start in the morning after a good night’s sleep, not after a long, tiring day of work (unless you plan to stop). Take regular breaks along the way to stay fresh and alert, stopping roughly every 100 miles or two hours. “Also, try to avoid driving between 1 and 3 p.m., when the body’s temperature is lower and people are naturally drowsy,” says The Sleep Doctor, Dr. Michael Breus.
2. Bring healthy road trip snacks
Carrying along a variety of vitamin-packed, healthy foods will allow you to get by on smaller snacks throughout the long drive, while skipping the fast-food stops. “To stay alert, carrots and almonds are my favorite,” says blogger and travel expert Gretchen Breuner author of The RoadScholarz: Lessons from the Scenic Route.
3. Zůstaňte hydratovaní
Keep the water supply well-stocked for maximum energy. “A possible downside of this, of course, is that you’ll need to make more bathroom stops,” says Breuner, who traveled to 19 states with her family in an RV in three months. To learn more about what to bring on a road trip, check out this list of essential items and tools to keep in your car.
4. Plan your rest stops
One of the most crucial tips for road trips is to get out of your car and stretch your legs every two hours or so, our experts suggest. Plan these stops into your long drive, whether they fall at mealtimes or can be timed to let you view interesting places.
5. Žvýkejte žvýkačku
The repetitive process increases circulation and alertness. “You don’t need the sugary kind to get the desired effect,” says Breus, who is a fellow of The American Academy of Sleep Medicine and author of Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health.
6. Use energizing scents
During long distance driving, Breus also recommends keeping a source of peppermint scent nearby. When you feel you need a boost, take a sniff. “It’s a pleasant, all-natural pick-me-up that has been shown to reduce fatigue and increase alertness,” he says.
7. Posaďte se rovně
Make sure your seat is adjusted properly for your body, tilted for maximum blood flow. If you feel a driving “trance” coming on, sit up. “Take a deep breath and scan your body for tension,” says yoga teacher and wellness specialist Elaine Masters, author of Drivetime Yoga: Yoga Benefits in the Convenience of Your Car. “If your right hip is feeling sore, for example, lean to the other side.”
8. Keep passengers entertained
Long drives—especially with kids—can often lead to bickering. That kind of aggravation leads to driver fatigue. So make sure children are entertained with books, puzzles and other time-killing diversions. On the flip side, road trip games such as “find the license plate” are great for keeping everyone engaged with one another.
9. Listen to audio books
Audio books help keep the brain active, without creating a dangerous distraction. Breus recommends listening to humorous books or even comedy CDs. “Laughing,” he says, “will keep you awake.”
These tips for long drives can help keep you and your car protected on the road. For more defensive driving tips, check out these 9 safe driving habits.
In addition to safe driving habits, your insurance policy is key to protecting you while driving. Learn more about Nationwide’s auto insurance coverage, including our 24/7 Roadside Assistance option.
Getting enough sleep is crucial for any road trip. It not only ensures you stay alert and focused while driving, but it also has a significant impact on your overall well-being during the journey. The amount of sleep you need for a road trip can vary depending on various factors such as the length of the trip, your individual sleep needs, and any preexisting sleep conditions you may have.
For most adults, the National Sleep Foundation recommends getting between 7 and 9 hours of sleep per night. However, when planning a road trip, it’s essential to take into account the additional physical and mental demands that driving can have on your body. Long hours behind the wheel, changing scenery, and possible road conditions can all contribute to fatigue. Therefore, it is advisable to aim for the upper end of the recommended sleep range to ensure you are well-rested and alert for the journey.
Frequently Asked Questions about sleep and road trips:
1. Will taking a short nap before a road trip help?
Taking a short nap before a road trip can be beneficial. Even a 20-30 minute power nap can help enhance alertness and reduce fatigue. However, it’s important not to rely solely on napping to compensate for inadequate sleep.
2. Should I stay up all night before a long road trip to sleep in the car?
It’s not recommended to stay up all night before a long road trip with the intention of sleeping in the car. While some people may be able to sleep in a moving vehicle, it is usually not as restful as sleeping in a proper bed. It’s best to get a good night’s sleep before hitting the road.
3. Can caffeine or energy drinks substitute for sleep during a road trip?
While caffeine or energy drinks can provide temporary alertness, they are not a substitute for sufficient sleep. They can mask fatigue but do not address the underlying need for restorative sleep. It’s important to prioritize getting enough sleep rather than relying on caffeine to keep you awake.
4. How often should I take breaks during a long drive to prevent fatigue?
It’s recommended to take a break every 2 hours or every 100 miles during a long drive to prevent fatigue. Use these breaks to stretch, walk around, and refresh your mind. Avoid pushing through fatigue as it can impair your driving abilities.
5. Can listening to music or opening a window help combat drowsiness?
Listening to upbeat music or opening a window can provide temporary relief from drowsiness while driving. However, they are not long-term solutions. If you feel excessively tired or drowsy, pull over and rest.
6. Are there any specific foods or snacks that can help promote alertness during a road trip?
Eating a balanced diet and staying hydrated can help maintain alertness during a road trip. Pack healthy snacks such as fruits, nuts, and granola bars to provide sustainable energy. Avoid sugary snacks or heavy meals that can cause drowsiness.
7. How can I create a sleep-friendly environment in the car during a road trip?
Creating a sleep-friendly environment in the car can be challenging but not impossible. Use comfortable pillows and blankets to make yourself cozy, adjust the temperature to a comfortable level, and use eye masks or earplugs to block out any external distractions.
8. Is it safe to pull over and take a nap on the side of the road during a road trip?
If you find yourself feeling extremely fatigued during a road trip, it is safer to pull over and find a designated rest area or a well-lit public place to take a nap. Do not park on the side of the road as it can be hazardous.
9. Does the duration of sleep the night before a road trip impact driving performance?
The duration of sleep the night before a road trip can have a significant impact on driving performance. Insufficient sleep can lead to impaired judgment, slower reaction times, and decreased alertness. Aim for a good night’s sleep to optimize your driving abilities.
10. Can sleep disorders increase the risk of fatigue-related accidents during a road trip?
Yes, sleep disorders such as sleep apnea or insomnia can significantly increase the risk of fatigue-related accidents during a road trip. If you have a diagnosed sleep disorder, it’s important to seek appropriate treatment and manage your condition before embarking on a long drive.
11. Are there any natural sleep aids that can help promote better sleep during a road trip?
There are several natural sleep aids that may help promote better sleep during a road trip. These include practicing relaxation techniques, using lavender essential oil, maintaining a regular sleep schedule, and creating a calming bedtime routine.
12. Can taking frequent short breaks during a road trip help combat fatigue?
Yes, taking frequent short breaks during a road trip can help combat fatigue. Get out of the vehicle, stretch your legs, and do some light exercises to promote blood circulation and increase alertness. Additionally, engaging in stimulating activities during breaks, such as playing a quick game or having a conversation, can help fight off drowsiness.
