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Yahoo
an hour ago
- Health
- Yahoo
I'm Begging You To Stop Doing This One Thing When You Get Home From Vacation Because It Might Actually End Your Life
Whether you're walking around Disney World, swimming in the ocean or taking a mountain trip, it's needless to say that many vacations — while tons of fun — can also be tiresome. After packing in as much as possible on your days off, exhaustion may set in as you rush back home to prepare for going back to work or school. It's important to be aware of a danger that comes with this: drowsy driving. Defined as driving while sleepy, it's more common than you think. According to a Centers for Disease Control survey, about 1 in 25 adult drivers reported falling asleep while driving within the past 30 days. According to a study by the AAA Foundation for Traffic Safety, 21% of fatal crashes involved a drowsy driver. So, while you may feel like you're in control and can keep yourself awake, remember that probably everyone in that situation also felt the same. Tiredness can affect your mind and ability to drive in a slew of ways, too, so there's no one way in which an accident will happen. According to Susan Miller, a lead researcher and certified sleep expert at being sleepy can impair your judgment and decision-making, reduce awareness of your surroundings (from cars to road conditions to traffic signals), and affect your coordination, balance and fine motor skills. 'Even a momentary lapse of attention can be dangerous while driving, so prioritizing safety is important,' she added. Jeff Kahn, a sleep expert and the CEO and co-founder of Rise Science, agreed. 'Microsleeps, in particular, are a cause for alarm, as they can last only a few seconds and occur unknowingly,' he said. 'While this might not seem like much, on a highway traveling at 65 miles per hour, those seconds can mean the difference between life and death.' Further, the dangers of driving while sleepy are often compared to the dangers of driving drunk. Kahn said 24 hours worth of sleep deprivation — at once, or accumulated over time — results in the same cognitive impairment equivalent as a blood alcohol content (BAC) of 0.10%, which is higher than the legal limit. And again, he added, it's unsafe to drive even before you reach that point. He pointed to the concept of 'sleep debt,' or not getting enough sleep cumulatively. 'If you regularly miss an hour of sleep for 10 consecutive nights, your cognitive impairment can be as severe as if you hadn't slept for 24 hours straight,' he explained. When Drowsy Driving Is Most Likely To Occur One of the two time ranges when this occurs may surprise you. According to the Department of Health of New York State, most sleep-related crashes occur between 1 p.m. and 4 p.m., and 2 a.m. and 6 a.m. So yes, driving in the early morning isn't a great idea, but that 'afternoon slump' period isn't either. This is when bodies are typically the most tired. 'Importantly, these are the times when you're biologically-inclined to be more drowsy, thanks to the peaks and dips of your circadian rhythm (your internal body clock),' Kahn said. 'Your circadian energy dips will happen regardless if you had enough sleep or not, but sleep deprivation will make you feel drowsier at these times than you otherwise would.' Unfortunately, many factors can contribute to this, though some may be more common than others. Here are a few of the most common ones: Not getting enough solid sleep on your vacation Related: 19 "Body Changes" That Clearly Indicate A Person Is Not Young Anymore, And I'm Not Ready For This Reality 'One of the biggest contributors to drowsy driving is sleep deprivation,' Miller said. 'This can lead to difficulty concentrating, slower reaction times and even falling asleep at the wheel.' While the amount of sleep each person needs will vary, most adults need seven to nine hours a night, she added. (BTW, 'junk sleep,' or low-quality sleep, doesn't count.) A sleep disorder A bigger sleeping issue may be going on, so checking with a doctor is smart. 'Some disorders, like obstructive sleep apnea, cause low-quality sleep as sleep is often interrupted or restricted, thus low-quality and less restorative,' said Nicole Eichelberger, a sleep expert at Mattressive. What's even scarier is that it's not always noticeable. 'Unfortunately, most people who suffer from sleep disorders are unaware,' she continued. 'Therefore, it is essential to seek medical help if you notice excessive daytime sleepiness.' Medications or alcohol Related: 25 Life-Changing Habits People Added To Their Everyday Routines To Improve Their Lives For The Better Miller also listed alcohol and medications, such as antihistamines or benzodiazepines, as contributors to drowsiness and impaired cognitive function. So if you're enjoying a few cocktails by the pool, for example, be cognizant of this. 'Even small amounts of alcohol and certain drugs can cause drowsiness, poor coordination and slower reaction times, making driving dangerous,' she said. To avoid this, Eichelberger urged reading the side effects listed on the medicines you take, and to avoid driving if drowsiness is listed. When and how long you're driving The time of day and distance matter, too. Many of us road trip to our vacation destinations and often power through the drive in order to get there or get home. 'Driving overnight (which can be tempting to avoid traffic) increases the risk of experiencing sleepiness, even if you think you are well-rested,' said Holly Milling, a clinical psychologist, behavioral sleep medicine specialist and director of The Sleep Practice. 'Driving for long periods of time, at any time of day, is also tiring, and driving without a break can increase vulnerability to sleepiness.' Signs You Should Pull Over Immediately Simply put, you shouldn't drive while sleepy, even if you think you can make yourself stay awake. More specifically, here are some other danger signs these experts listed: Being unable to remember driving for the last few minutes Struggling to focus your eyes and concentrate Drifting into another lane Head bobbing Yawning Feeling easily frustrated Rubbing your eyes or struggling to keep them open Following cars too closely Getting restless or fidgeting Not keeping a consistent speed Braking too late Missing signs and exits 'Even if you don't feel like you'll fall asleep, these signs indicate that your driving ability is impaired and that it's unsafe to continue driving,' Kahn said. What To Do If You're Tired At The Wheel As tempting as it sounds, the answer isn't louder music, colder air or talking to someone. 'The only cure for sleepiness is sleep,' Milling said. While napping in public may feel uncomfortable, it's crucial. You can take a nap at a rest area, gas station or other place you feel safe. And hey, only a short nap is needed. 'Ideally, you should take a 20 to 30 minute nap to feel refreshed, but not so long that you enter a deep sleep cycle and wake up feeling groggy,' Miller said. 'If you're unable to nap, simply resting your eyes or having a break from driving for a few minutes can also be helpful.' While caffeine can help, Miller continued, it's a short-term fix and it can't cure severe fatigue. She recommends drinking about 200mg of caffeine (equivalent to a cup of coffee) 30 minutes before getting back on the road. Having a coffee between napping and driving also adds time between waking up and driving, which Kahn said is important. He encourages having that buffer time 'to ensure the post-nap grogginess doesn't affect your driving skills (even if you've only napped for less than 20 minutes).' Combining the two can eliminate mid-afternoon sleepiness for up to an hour, according to a study in the journal Psychophysiology. But again, these experts say a nap comes first and foremost. 'Whether you include caffeine or not, though, the most important ingredient is the nap,' Milling emphasized. 'Never skip sleep in favor of a double espresso.' Lastly, while it may seem counterintuitive, some movement (along with the nap) can help. 'A short burst of exercise can wake you up and increase your alertness,' Miller said. She encouraged light stretching or a short walk. You could even get some errands done during this time, like walking around the grocery store. If these options feel undoable or aren't cutting it, don't let that deter you. 'Call someone to drive you home or the rest of the way,' Eichelberger urged. 'You can also find a motel [and] rest for the night, or get a cab and head home.' While a Lyft ride or motel stay won't be inexpensive, it is cheaper — and safer — than the alternative. Long-term, Eichelberger recommended maintaining good sleep habits. If you notice excessive fatigue often, she added, consider talking to a sleep doctor so you can avoid car accidents (and various other problems). Being proactive is always smart, too. Milling mentioned not driving if you've been awake for 18+ hours and scheduling breaks every couple of hours, to start. This way, you're less likely to get caught in a drowsy driving situation. While vacations and life can keep us busy, sacrificing sleep isn't a great idea — especially if you're ever behind the article originally appeared on HuffPost. Also in Goodful: 30 Absolutely Wild Medical Facts You've Probably Never Heard Of But Probably Should Hear Also in Goodful: "It's Nice To Feel Wanted": Guys Are Sharing The Small Gestures Women Do That Make Them Weak At The Knees Also in Goodful: "This Actually Isn't A Necessity": Millions Of People Watched A Mom Explain How Not Buying This Super Common Household Product Has Saved Her Family Thousands
Buzz Feed
10 hours ago
- Health
- Buzz Feed
Deadly Vacation Mistake You Might Be Making
Whether you're walking around Disney World, swimming in the ocean or taking a mountain trip, it's needless to say that many vacations — while tons of fun — can also be tiresome. After packing in as much as possible on your days off, exhaustion may set in as you rush back home to prepare for going back to work or school. It's important to be aware of a danger that comes with this: drowsy driving. Defined as driving while sleepy, it's more common than you think. According to a Centers for Disease Control survey, about 1 in 25 adult drivers reported falling asleep while driving within the past 30 days. According to a study by the AAA Foundation for Traffic Safety, 21% of fatal crashes involved a drowsy driver. So, while you may feel like you're in control and can keep yourself awake, remember that probably everyone in that situation also felt the same. Tiredness can affect your mind and ability to drive in a slew of ways, too, so there's no one way in which an accident will happen. According to Susan Miller, a lead researcher and certified sleep expert at being sleepy can impair your judgment and decision-making, reduce awareness of your surroundings (from cars to road conditions to traffic signals), and affect your coordination, balance and fine motor skills. 'Even a momentary lapse of attention can be dangerous while driving, so prioritizing safety is important,' she added. Jeff Kahn, a sleep expert and the CEO and co-founder of Rise Science, agreed. ' Microsleeps, in particular, are a cause for alarm, as they can last only a few seconds and occur unknowingly,' he said. 'While this might not seem like much, on a highway traveling at 65 miles per hour, those seconds can mean the difference between life and death.' Further, the dangers of driving while sleepy are often compared to the dangers of driving drunk. Kahn said 24 hours worth of sleep deprivation — at once, or accumulated over time — results in the same cognitive impairment equivalent as a blood alcohol content (BAC) of 0.10%, which is higher than the legal limit. And again, he added, it's unsafe to drive even before you reach that point. He pointed to the concept of 'sleep debt,' or not getting enough sleep cumulatively. 'If you regularly miss an hour of sleep for 10 consecutive nights, your cognitive impairment can be as severe as if you hadn't slept for 24 hours straight,' he explained. One of the two time ranges when this occurs may surprise you. According to the Department of Health of New York State, most sleep-related crashes occur between 1 p.m. and 4 p.m., and 2 a.m. and 6 a.m. So yes, driving in the early morning isn't a great idea, but that 'afternoon slump' period isn't either. This is when bodies are typically the most tired. 'Importantly, these are the times when you're biologically-inclined to be more drowsy, thanks to the peaks and dips of your circadian rhythm (your internal body clock),' Kahn said. 'Your circadian energy dips will happen regardless if you had enough sleep or not, but sleep deprivation will make you feel drowsier at these times than you otherwise would.' Unfortunately, many factors can contribute to this, though some may be more common than others. Here are a few of the most common ones: Not getting enough solid sleep on your vacation 'One of the biggest contributors to drowsy driving is sleep deprivation,' Miller said. 'This can lead to difficulty concentrating, slower reaction times and even falling asleep at the wheel.' While the amount of sleep each person needs will vary, most adults need seven to nine hours a night, she added. (BTW, 'junk sleep,' or low-quality sleep, doesn't count.) A sleep disorder A bigger sleeping issue may be going on, so checking with a doctor is smart. 'Some disorders, like obstructive sleep apnea, cause low-quality sleep as sleep is often interrupted or restricted, thus low-quality and less restorative,' said Nicole Eichelberger, a sleep expert at Mattressive. What's even scarier is that it's not always noticeable. 'Unfortunately, most people who suffer from sleep disorders are unaware,' she continued. 'Therefore, it is essential to seek medical help if you notice excessive daytime sleepiness.' Medications or alcohol Miller also listed alcohol and medications, such as antihistamines or benzodiazepines, as contributors to drowsiness and impaired cognitive function. So if you're enjoying a few cocktails by the pool, for example, be cognizant of this. 'Even small amounts of alcohol and certain drugs can cause drowsiness, poor coordination and slower reaction times, making driving dangerous,' she said. To avoid this, Eichelberger urged reading the side effects listed on the medicines you take, and to avoid driving if drowsiness is listed. When and how long you're driving The time of day and distance matter, too. Many of us road trip to our vacation destinations and often power through the drive in order to get there or get home. 'Driving overnight (which can be tempting to avoid traffic) increases the risk of experiencing sleepiness, even if you think you are well-rested,' said Holly Milling, a clinical psychologist, behavioral sleep medicine specialist and director of The Sleep Practice. 'Driving for long periods of time, at any time of day, is also tiring, and driving without a break can increase vulnerability to sleepiness.' Simply put, you shouldn't drive while sleepy, even if you think you can make yourself stay awake. More specifically, here are some other danger signs these experts listed: Being unable to remember driving for the last few minutes Struggling to focus your eyes and concentrate Drifting into another lane Head bobbing Yawning Feeling easily frustrated Rubbing your eyes or struggling to keep them open Following cars too closely Getting restless or fidgeting Not keeping a consistent speed Braking too late Missing signs and exits 'Even if you don't feel like you'll fall asleep, these signs indicate that your driving ability is impaired and that it's unsafe to continue driving,' Kahn said. What To Do If You're Tired At The Wheel As tempting as it sounds, the answer isn't louder music, colder air or talking to someone. 'The only cure for sleepiness is sleep,' Milling said. Take a short nap While napping in public may feel uncomfortable, it's crucial. You can take a nap at a rest area, gas station or other place you feel safe. And hey, only a short nap is needed. 'Ideally, you should take a 20 to 30 minute nap to feel refreshed, but not so long that you enter a deep sleep cycle and wake up feeling groggy,' Miller said. 'If you're unable to nap, simply resting your eyes or having a break from driving for a few minutes can also be helpful.' Add some caffeine to the mix While caffeine can help, Miller continued, it's a short-term fix and it can't cure severe fatigue. She recommends drinking about 200mg of caffeine (equivalent to a cup of coffee) 30 minutes before getting back on the road. Having a coffee between napping and driving also adds time between waking up and driving, which Kahn said is important. He encourages having that buffer time 'to ensure the post-nap grogginess doesn't affect your driving skills (even if you've only napped for less than 20 minutes).' Combining the two can eliminate mid-afternoon sleepiness for up to an hour, according to a study in the journal Psychophysiology. But again, these experts say a nap comes first and foremost. 'Whether you include caffeine or not, though, the most important ingredient is the nap,' Milling emphasized. 'Never skip sleep in favor of a double espresso.' Exercise Lastly, while it may seem counterintuitive, some movement (along with the nap) can help. 'A short burst of exercise can wake you up and increase your alertness,' Miller said. She encouraged light stretching or a short walk. You could even get some errands done during this time, like walking around the grocery store. Consider other options that will get you home safely If these options feel undoable or aren't cutting it, don't let that deter you. 'Call someone to drive you home or the rest of the way,' Eichelberger urged. 'You can also find a motel [and] rest for the night, or get a cab and head home.' While a Lyft ride or motel stay won't be inexpensive, it is cheaper — and safer — than the alternative. Long-term, Eichelberger recommended maintaining good sleep habits. If you notice excessive fatigue often, she added, consider talking to a sleep doctor so you can avoid car accidents (and various other problems). Being proactive is always smart, too. Milling mentioned not driving if you've been awake for 18+ hours and scheduling breaks every couple of hours, to start. This way, you're less likely to get caught in a drowsy driving situation. While vacations and life can keep us busy, sacrificing sleep isn't a great idea — especially if you're ever behind the wheel. HuffPost.
WebMD
23-05-2025
- Health
- WebMD
Finding the Best Sleep Positions for You
Chances are, one thing about your sleep routine stays the same. Even if your bedtime changes or you wake up at different times each morning, there's probably one sleep position you use consistently. But it's possible the position you find most comfortable can cause health problems, ranging from aches to sleep apnea. Learn about the pros and cons of common ways to sleep, and discover tips for making each position better for your health. Why Sleep Positions Matter for Your Health Experts link your sleep position to some health conditions. How you sleep may make them better or worse. "Not only does it impact your sleep quality at night — how well you're sleeping or perceiving to have slept — but it can impact any existing medical conditions, like cardiovascular issues, sleep apnea, GERD, or even conditions like pregnancy," says Daniella Marchetti, PhD, a licensed clinical psychologist and sleep specialist with Rise Science in Chicago. Sleeping on your back can cause your tongue and jaw to hinder your airway, worsening snoring and sleep apnea. If you have heart failure, you may have shortness of breath while sleeping on your left side. How to Find Your Perfect Sleep Position Finding your perfect sleep position is based on your needs — whether it's comfort, restful sleep, or managing any medical conditions. "For someone who doesn't have a specific medical condition, the best position is always going to be the one that maintains proper spinal alignment with an even weight distribution," Marchetti says. Here's a look at some sleep positions and who may benefit from them: Back. Try sleeping on your back if you have neck or back pain. Side. If you snore, have sleep apnea, congestion, or are pregnant, side sleeping could help (sleeping on your left side is often the best choice). Stomach. This position doesn't help most people and can cause further problems, such as back, neck, and shoulder pain. Propped up. If you have a cold, flu, or acid reflux, try raising your head with a wedge pillow or a bed that inclines. If you haven't been sleeping well and want to try a new position to see if it helps, be patient. A habit like that can take a while to change, especially if you've been hitting the sack the same way for years. Get a new supportive mattress if you want to sleep on your back, or a contour pillow for between your knees if you're switching to your side. Fetal Position The fetal position is the most popular way to sleep. It is favored by more than 4 out of 10 people, especially among women, who are twice as likely as men to sleep curled up on their side. For the most part, it's a healthy way to doze because it allows your spine to rest in its natural alignment. The fetal position might also help ward off conditions such as Alzheimer's or Parkinson's. Recent research on animals suggests that your brain does a better job of clearing waste that can lead to these neurological diseases when you're sleeping on your side rather than on your back or stomach. This position's also good for: Pregnant women. You should stick to lying on your left side while expecting. It improves circulation to your growing baby and prevents your uterus from pressing against your liver. Obstructive sleep apnea (OSA). It can help with snoring and airway blockages linked to OSA. Back pain. To ease back pain, try sleeping on your side with a pillow or rolled-up towel between your knees to keep your spine aligned. Acid reflux. Be sure to sleep on your left side to ease heartburn or acid reflux. Avoid sleeping in the fetal position if you have shoulder pain, as it can cause more pressure on this area. If you're trying to avoid facial wrinkles, remember that sleeping on your side pushes your face into your pillow, causing more wrinkles on that side. Make it better: Stretch out a bit. Pulling your body into a tight ball or curling forward too much limits your lungs and diaphragm. A more relaxed back encourages easy breathing. Log Position Do you sleep on your side but with both arms down, close to your body? You're in fairly good company, as 15% of people prefer to catch their ZZZs in the log position. And that's great because it's good for your health. Resting on your side, with your back mostly straight, can help cut down on sleep apnea. It can also lower neck and back pain since your spine stays aligned. Although the fetal position is a common sleep posture for many Americans, it isn't ideal because of the curvature of your body in this position. It disrupts the alignment of your head, shoulders, and hips, and can lead to aches and pains the next day. It may also cause breathing issues, as being curled too tightly can restrict your diaphragm. Make it better: Place a soft pillow, folded blanket, or towel between your knees to ease pressure on your hips. Freefall Position As if sinking into the clouds, you're lying on your stomach with your arms tucked under your pillow or on either side of your head. It may seem cozy when you're snuggling into bed, but sleeping on your stomach can lead to lower back, neck, and shoulder pain. You're also more likely to toss and turn as you try to get comfortable on your belly than while in other positions. But it may help with snoring and sleep apnea. Make it better: Avoid a stiff pillow, as it can put your neck at an awkward angle and cause pain. Try propping a softer pillow slightly under your forehead, and sleep facing the mattress, rather than turning your head to one side. This will help keep your airway open. Soldier Position Flat on your back, with arms by your side — this posture can cause snoring, which affects half of all adults at some point and is more common the older we get. Snoring isn't just annoying for the person next to you or in a nearby room. It can disturb your sleep and lead to thickening or other problems with the carotid artery, which supplies blood to your brain, face, and neck. This position also isn't a good choice if you're prone to sleep apnea — shallow breathing or pauses in your breath that prevent restful sleep. Sleeping on your back can lead to a sore lower back as well. There is one big pro to this position — it can help with acid reflux. Be sure to raise your head, though. Another benefit: You're more likely to stay in this position throughout the night (less tossing and turning), and it helps keep your spine aligned. Make it better: To help avoid aches in this face-up position, place a pillow or rolled-up towel under your knees. It supports the natural curve of your spine and can lower your chances of back pain. If you're snoring or have sleep apnea, it's best to sleep on your side. Starfish Position You're on your back for this one, but your legs are spread apart, and your arms are bent up on either side of your head. Like the soldier position, this position too can help with acid reflux, but it also makes you more likely to snore and can worsen sleep apnea. The starfish position may also help with: Shoulder pain. Research shows you're less likely to have this type of pain when sleeping in the starfish position than in the soldier position. Lower back pain. While sleeping on your back can sometimes cause more back pain, research shows the starfish position can soothe it. Neck pain. Keeping your spine aligned in the starfish position could help you avoid neck pain. Wrinkles. Sleeping on your back is less likely to cause wrinkles than sleeping on your side. Make it better: Put a pillow under your knees before you doze off. If your mattress is soft or worn out, swap it out for one that's firmer. Support for your spine will help you avoid back pain. What Is Sleep Style? Your sleep style is your body's natural tendency to sleep at a specific time, called its chronotype. You may naturally be an early riser or more likely to stay up late. Chronotype can affect everything from your desire for food and exercise habits to your core body temperature. Depending on your chronotype, you may feel more awake during one part of the day and drowsier at other times. Chronotype is similar to circadian rhythm — your built-in body clock that controls your sleep-wake cycle — but there are differences. Circadian rhythm responds to cues in the world around us, such as light and room temperature. Your body then releases the hormone melatonin, which helps you sleep. Chronotype, on the other hand, is more fixed. Researchers think your age, sex, and other genetic factors decide it. Four sleep styles To figure out your chronotype, think about what time you naturally wake up without commitments such as work or school. It's also when you feel most focused and alert. Four common sleep styles are: Morning lark. Also known as early birds, you wake up bright and early. You're also most productive in the morning, with your activity declining by the evening. Night owl. You usually don't go to sleep until after 1 a.m. And you feel most alert later in the day, even though you may need to wake up early in the morning. Around 15% of people are night owls. Hummingbird. Most of us fall somewhere between morning larks and night owls. Experts call this sleep type a hummingbird, and they think 55% of all people are in this group. You thrive following a standard daytime work schedule but still have enough energy for evening tasks. Bimodal. Researchers are studying this fourth chronotype. Bimodal means you may have both morning and evening tendencies and peaks of activity at each time of day. Your sleep style usually depends on your sex and can change as you grow older. Takeaways Your sleep position can make certain health conditions better or worse. When finding your best sleep position, think about comfort and any medical conditions, such as back pain or acid reflux. The most popular sleep position is the fetal position, which naturally helps keep your spine aligned. Other sleep positions include log, freefall, soldier, and starfish. Each has benefits and drawbacks.
