Road Trips and Sleep Health: Staying Alert Behind the Wheel

There’s something magical about a road trip—the open road, good music, and the promise of adventure ahead. But while the journey can be exciting, staying safe behind the wheel means more than just buckling your seatbelt. Fatigue and sleep disorders, particularly obstructive sleep apnea (OSA), can dramatically increase your risk of an accident.

Why Sleep Matters on the Road

Driving tired isn’t just uncomfortable—it’s dangerous. Research has shown that being awake for 17 hours has a similar effect on driving performance as having a blood alcohol concentration of 0.05. Push it to 24 hours without sleep, and the impairment is closer to a BAC of 0.10—well over the legal limit.² In fact, fatigue contributes to up to 20% of crashes on Australian roads, and fatigue-related accidents are almost three times more likely to be fatal compared with other crashes.³

The warning signs are often subtle: frequent yawning, struggling to keep your eyes open, forgetting the last few kilometres you’ve driven, or drifting across lanes. These moments aren’t just signs of tiredness—they can be microsleeps, where your brain involuntarily “switches off” for seconds at a time. At highway speeds, that’s enough to miss an exit, cross into oncoming traffic, or worse.

The Hidden Role of Sleep Apnea

While anyone can experience drowsy driving, people with untreated sleep apnea face a much higher risk. Studies show that individuals with OSA are 2.4 to 2.5 times more likely to be involved in a motor vehicle crash compared to those without the condition.⁴ Severe daytime sleepiness, short sleep duration (five hours or less), and even the use of sleeping pills further increase the risk.⁴

OSA affects up to 20% of adults worldwide, yet around 80% of cases remain undiagnosed.^5,6 The condition causes disrupted breathing during sleep, leaving sufferers unrefreshed in the morning and prone to nodding off during the day. For drivers, this combination is especially dangerous.

Practical Tips for Safer Road Trips

If you’re gearing up for a long drive, a few simple steps can go a long way towards keeping you alert²:

• Prioritise rest: Get at least seven hours of sleep the night before.
• Plan your journey: Schedule breaks every two hours, and don’t drive more than 10 hours in a single day.
• Share the drive if possible, or make use of rest areas and driver reviver stops.
• Watch your timing: Avoid driving late at night or in the early hours of the morning when your body naturally dips in alertness.
• Eat light, balanced meals: Heavy or greasy foods can make you feel sluggish, while lighter meals with protein and whole grains help sustain energy.
• Stay hydrated: Dehydration can worsen fatigue and slow reaction times, so keep water handy.
• Avoid alcohol and sedatives: Even small amounts can intensify drowsiness. Check your medications for drowsy side effects before driving.
• Keep your environment fresh: Adjust air conditioning, play engaging music, or open a window to stay alert.
• Know your limits: If you start noticing warning signs of fatigue—yawning, heavy eyelids, difficulty concentrating—pull over safely and rest. A short nap and a coffee can help temporarily, but nothing replaces proper sleep.

Final Thoughts

Road trips are meant to be memorable for the right reasons. By taking fatigue seriously and paying attention to your sleep health, you can enjoy the drive and arrive safely. If you suspect you may have sleep apnea—perhaps you snore heavily, wake up unrefreshed, or feel excessively tired during the day—it’s important to speak with your doctor or a sleep specialist. Effective treatment not only improves your health but could save your life on the road.

How Sove CPAP Clinic Can Help

Founded in 2008, Sove CPAP Clinic has grown to become a leading provider of respiratory and sleep services and products in Australia, with over 60 clinics nationwide. Our comprehensive clinical team includes Respiratory & Sleep Specialists, Sleep Technologists, and CPAP Consultants, ensuring that you receive comprehensive and personalised care. All medical procedures, including sleep studies and lung function testing, are bulk billed to all Australians, with minimal wait time.

If you would like to speak to a Respiratory & Sleep Physician, book a bulk-billed sleep study, or seek advice for your sleep apnea, you can reach us at 1300 76 29 39 or info@thecpapclinic.com.au.

ALWAYS FOLLOW THE DIRECTIONS FOR USE. CPAP is used for Obstructive Sleep Apnea treatment. When considering whether a sleep study or CPAP is right for you, speak to your doctor. Medicare criteria and T&Cs apply.

References

1. Transport for NSW. “Fatigue.” Www.transport.nsw.gov.au, 31 Mar. 2023, www.transport.nsw.gov.au/roadsafety/topics-tips/fatigue.

2. “Stay Awake on the Road: Combat Drowsy Driving.” Sleep Foundation, 17 Oct. 2018, www.sleepfoundation.org/drowsy-driving/how-to-stay-awake-tips.

3. brian. “Sleepiness and Driving Risk.” Western Australia Sleep, 19 June 2021, wasleep.com.au/sleepiness-and-driving-risk/. Accessed 29 Sept. 2025.

4. “Risk of Motor Vehicle Accidents Is Higher in People with Sleep Apnea.” American Academy of Sleep Medicine – Association for Sleep Clinicians and Researchers, 10 Mar. 2015, aasm.org/risk-of-motor-vehicle-accidents-is-higher-in-people-with-sleep-apnea/.

5. Soenen, Stijn, et al. “Sleep Health Primary Care Clinical Resource.” Australian Journal of General Practice, vol. 53, no. 6, 1 June 2024, pp. 349–355, https://doi.org/10.31128/ajgp-03-23-6779.

6. “80% of People with Sleep Apnoea Are Undiagnosed. Here’s How to Tell If You Have It.” Sciencefocus.com, 2024, www.sciencefocus.com/science/sleep-apnea-beat.