Presentation on theme: "Wake Up! Facts and Myths About Sleep, and Drowsy Flying & Driving"— Presentation transcript:
1 Wake Up! Facts and Myths About Sleep, and Drowsy Flying & Driving Authored by Lt Col Brillo MacklinCAP-USAF SWLR/DO16-May-2000 Modified by Lt Colonel Fred Blundell TX-129th Fort Worth Senior Squadron For Local Training Rev Jan-2014I n t e g r i t y - S e r v i c e - E x c e l l e n c e
2 This Training Slide Show is a project undertaken by Lt Colonel Fred Blundell of the TX-129 Fort Worth Senior Squadron, Fort Worth, TX for local use to assist those CAP Members interested in advancing their skills. The information contained herein is for CAP Member’s personal use and is not intended to replace or be a substitute for any of the CAP National Training Programs. Users should review the presentation’s Revision Number at the end of each file name to ensure that they have the most current publication.
3 Heed the warnings! Forward While this presentation was originally written with the motor vehicle operator in mind, the facts presented here are as applicable to pilots as to drivers, with the results for pilots having far deadlier consequences!Heed the warnings!
4 More than 100,000 crashes a year are the result of drowsy driving
5 The Warning Signs You can’t remember driving the last few miles Can’t stop yawningEyelids droop or blink frequentlyYou have trouble keeping your eyes open and focused especially at stoplightsYour mind wanders or you have disconnected thoughtsYou can’t remember driving the last few milesYour driving becomes sloppy—you weave between lanes, tailgate or miss traffic signalsYou hit rumble strips or grooves in the road
6 Even One Warning Sign is One Too Many! Things that won’t keep you awakeTurning the volume up on the radioSinging loudlyChewing gum or eatingGetting out of the car and running aroundSlapping yourselfSticking your head out the window
7 Sleep is the Only Preventive Measure Against Drowsy Driving If you find yourself behind the wheel drowsy, there are things you can do to get home safelyDon’t attempt to drive drowsy!
8 Tips for Getting Home Safely Pull off the road to a safe placeDrink two cups of coffee and take a minute napGet some sleep while the caffeine takes effectWhen you get home, don’t go to sleep right away; let the effects of the caffeine wear off
9 Tips for Getting Home Safely Avoid alcohol or any medication that could make you drowsyAlcohol interacts with sleepiness to increase drowsiness and impairment
10 Tips for Getting Home Safely Carpool so there is someone else awake in the vehicleCall a family member or friend to come pick you upTake a taxi or bus
11 Avoid Drowsy DrivingLate night and early morning driving times are most hazardousHighest crash rate occurs between midnight and 6:00 a.m. when the body naturally experiences sleepinessFall-asleep-crashes are often fatal
12 Fall-Asleep-Crashes Are Often Fatal - Why? Fall-asleep-crashes occur more often on roadways where speed limits are higher
13 Fall-Asleep-Crashes Are Often Fatal - Why? The driver’s eyes are closed so there is NO attempt to make a corrective maneuver
14 Fall-Asleep-Crashes Are Often Fatal - Why? The driver is usually alone in the vehicle so there is no one to alert the driver to danger
15 True or FalseCoffee overcomes the effects of drowsiness while drivingStimulants alone are no substitute for sleepCoffee or cola might help you feel alert, but only for a short timeYou still could have “micro sleeps” lasting 4 to 5 secondsStimulants combined with sleep will increase alertnessFALSE
16 I can tell when I’m going to fall asleep! True or FalseI can tell when I’m going to fall asleep!You can’t control or tell when you are about to fall asleepSleep is not voluntaryYou can fall asleep and not even know itYou can’t tell how long you’ve been asleepFALSE
17 I’m a safe driver so it doesn’t matter if I’m sleepy True or FalseI’m a safe driver so it doesn’t matter if I’m sleepyFALSEThe only safe driver is an alert driverEven the safest driver becomes confused or uses poor judgment when sleepyA safe driver does not drive when sleepy
18 FALSE True or False I can’t take naps! People who say they can’t nap can fall asleep quickly if they are sleep deprivedIf you think you can’t nap, pull over to a safe place and rest for 15 minutes. You will be surprised!
19 Being sleepy makes you misperceive things True or FalseBeing sleepy makes you misperceive thingsTRUEA drowsy driver does not process information as fast or accurately as an alert driverA drowsy driver is unable to react quickly enough to avoid a crashThe average person needs 7 to 8 hours of sleep per day for optimal performance
20 Sleep is Like a Credit Card You can go into debtSleep debt can only be paid off by sleepingYou can’t overcome sleep by willpowerTo stop feeling sleepy, your body needs to sleep
22 Tips to Help You Get Better Sleep Make your room dark—just like nighttime. The darker the betterBlock outside sounds by wearing earplugs or using a noisy fanLower the thermostat to 60 to 65 degrees before going to bedTry to stick to a regular sleep schedule, even on your days off
23 If Lifestyle Changes Aren’t Enough, You May Have a Sleep Disorder Sleep Apnea: you stop breathing during sleep from 10 to 60 seconds accompanied by loud snoringPeriodic Limb Movement Disorder: involuntarily movement of legs and arms during sleep resulting in difficulty staying asleepNarcolepsy: sudden wave of sleepiness and fall asleep several times during the day
24 If You Think You May Have a Sleep Disorder, Call You Doctor
25 Better Sleep Tips Maintain or improve your overall health Eat well and get exercise at least three times a weekAllow at least three hours between exercise and bedtime
26 Better Sleep Tips Avoid caffeine several hours before going to bed Its stimulating effects will peak two to four hours later and may linger for several hours more
27 Better Sleep Tips Avoid alcohol before going to bed It may make you fall asleep faster, but will make it harder to stay asleepAlcohol deprives your body of deep rest and you end up sleeping in fragments
28 Better Sleep Tips Know the side effects of medications Some medications can increase sleepiness and make driving dangerousOthers can cause sleeping difficultiesRead all labels and talk to your doctor
29 Better Sleep Tips Change the time you go to sleep After driving home from work, don’t go to bed right awayTake a few hours to unwind and relax
30 Better Sleep Tips Develop a relaxing sleep ritual before bed Take a warm bathListen to soothing musicRead until you feel sleepy (but nothing too exciting or stimulating)
31 Better Sleep Tips Don’t make bedtime the time to solve problems Try to clear your mindMake a list of things you are concerned about or need to do the next day so you don’t worry about them when you are trying to sleep
32 Give it a Chance to WorkTry these tips for a few weeks and you should notice changes in how you feelAfter trying these tips, if you still don’t feel better, you may need to see your doctor