Asleep at the wheel - Wellnes & Lifestyle - diet and exercise tips to prevent sleep-related traffic accidents - Brief Article

American Fitness, Jan-Feb, 2004

According to the National Sleep Foundation, in 2001 20 percent of American drivers admitted to falling asleep at the wheel and half said they drove while tired. The National Highway Traffic Safety Administration estimates that more than 100,000 crashes are caused by drowsy drivers each year.

"Your joints are loaded with specific nerves that send signals to your brain about the amount of activity you are doing," says Dr. Scott Reale. "Essentially, if you sit still long enough, your head thinks the body is preparing to recline so it switches into sleep mode." So, although you may be strapped in the driver's seat, it's important to keep moving.

Reale recommends the following exercises to wake up your joints and increase circulation in your limbs.

* Roll your shoulders, backward and forward, 10 times.

* Shake your hands, one at a time, for a count of five. Do this twice for each hand.

* Stretch your neck and legs.

Drivers should also pay attention to their posture. "When you sit with slumped shoulders, you restrict lung volume and the less oxygen that reaches the brain, the sleepier you become," Reale says. "Sit up straight with your shoulders back and make sure your seat is upright enough to support you."

Diet is another essential element to staying awake. "While drivers should avoid foods like turkey that are loaded with tryptophan, they should also stay away from anything high-glycemic, such as sodas, sweets, corn and wheat," he advises. "Like coffee, these might give you an immediate rush, but the crash will be just as quick." Since concentration is the first faculty to go when sleepy, Reale advises drivers keep their blood sugar up with more slowly absorbed foods, such as vegetables and nuts. Also, because long hours staring at the road can irritate your eyes, Reale recommends using eye drops.