Sleep Deprivation

Sleep deprivation can make you feel more than just tired, but it's important to know that it's not the same as insomnia. Sleep deprivation refers to a lack of sleep due to something externally impacting your opportunity to sleep. Insomnia refers to an inability to sleep, despite having the opportunity to do so. Getting enough sleep is vital to your health, both physical and mental. And when your sleep is compromised, the impact can be cumulative. Sleep deprivation is often associated with a number of diseases and conditions, including diabetes, cardiovascular disease, obesity, and depression. Additionally, lack of sleep can negatively affect your job performance, concentration, and your reaction time—increasing your risk for accidents. The table below lists just a few ways that a sleep deficit becomes a "daytime deficit."

While there is clearly no substitute for a good night's sleep, there are ways to increase your chances of staying alert on the job and behind the wheel. It's also helpful to know how (and how long) to nap and, when traveling across time zones, how to deal with jet lag.

Tips for staying alert

If you're dealing with a sleep deficit, these tips may help get you through a sluggish day:

• Eat breakfast. You'll need the energy it provides.
• Avoid a "sugar rush." You might get a lift from eating candies, cakes, and other high-sugar foods, but you'll crash pretty quickly; instead, eat meals and snacks that combine complex carbohydrates and protein.
• Move around. Stimulate your body by taking a brief walk outside or around the office; you'll feel more alert.
• Vary your activities. Don't focus on the same task for long periods of time.
• Get chilly. A surge of cold air might perk you up. Depending on the season, you could turn on the air conditioning, open a window, or take a brisk walk outside.

Drowsy Driving

According to the National Highway Traffic Safety Administration, an estimated 100,000 motor vehicle accidents and 1500 deaths each year are the results of driver fatigue. For the safety of yourself and others, it's important to recognize the signs of driving drowsy and to know what to do should you find yourself feeling sleepy behind the wheel.

Signs of drowsy driving:

• Difficulty focusing, frequent blinking, or "heavy" eyelids
• Daydreaming; wandering or disconnected thoughts
• Trouble remembering the last few miles you've driven; missing exits or traffic signs
• Yawning repeatedly or rubbing your eyes
• Trouble keeping your head up
• Drifting from your lane, tailgating, or hitting a shoulder rumble strip
• Feeling restless and irritable

What to do:
Stop and nap. Pulling off the road (at a rest stop or other safe location) may be the safest thing you can do. A short nap in your parked car can improve your alertness.

Have a driving partner for long trips. Of course, a partner enables you to get some sleep. However, if you are driving through the night, it's a good idea for you both to stay awake to make sure that the driver stays alert.

Discard your misconceptions. A blaring radio or frigid blast of air conditioning is probably not enough to keep you alert enough to drive if you're sleepy. Likewise, caffeine or other stimulants cannot overcome the effects of severe sleep deprivation. Again, your safest bet may be to pull off the road and nap.