Sleep, Eat, Drive: The Lifestyle Triangle for Safer Roads November 27, 2025 Sleep, Eat, Drive: The Lifestyle Triangle for Safer Roads Your health is your real superpower on the road. How well you sleep, how well you eat, and how safely you drive are not separate habits – they form a lifestyle triangle that determines how alert, responsive, and safe you are behind the wheel. Fatigue-related crashes claim lives on Australian roads every year, and the most sobering part is that many are preventable with small but intentional changes in daily routines. The Reality of Tired Driving in Australia Think you can push through a long drive with sheer willpower? The data says otherwise. Around 12% of lives lost on Queensland roads between 2015 and 2019 were linked to fatigue-related crashes and the true figure is likely even higher1. In Victoria, tired driving contributes to up to 25% of all road crashes. If you’ve slept for less than four hours, you’re over 10 times more likely to be involved in a crash that causes injury2. And here’s a fact worth remembering: being awake for more than 17 hours affects your driving much like having a BAC over 0.051. You wouldn’t drink and drive. So why drive when you’re functionally impaired by fatigue? Sleep: The Foundation of Safe Driving Sleep is the first pillar of the lifestyle triangle because it underpins every mental and physical function required to drive safely. Reaction time, attention, decision-making and hazard detection all decline sharply without adequate rest. Before any long drive, aim for 7 to 9 hours of quality, undisturbed sleep2,3. This isn’t simply about feeling refreshed. It directly determines how effectively your brain processes information and responds to road hazards. Other sleep-smart habits include: Avoid driving when you’d normally be asleep. Plan trips to align with your natural alertness peaks. If you’re tired, don’t drive. Take a taxi, catch public transport, or let someone else take the wheel. Good sleep isn’t a luxury. It’s a safety requirement. Eat Well, Drive Well: How Nutrition Impacts Alertness The second pillar, nutrition, is often overlooked in road safety conversations, yet what you eat has a powerful impact on how alert you remain behind the wheel. Poor nutrition can cause: Slower reaction times Reduced concentration Irritability Decision-making errors Fatty and sugary foods can make you feel sluggish, while balanced meals help maintain stable energy and focus. When preparing for a long drive, think of food as fuel for your brain3. When you're on a long drive, pack smart snacks. Think nuts, cheese sticks, fresh fruit, and vegetables which are foods that provide sustained energy without the blood sugar crashes that lead to drowsiness3. Hydration is equally important. Dehydration can cause dizziness, headaches, tiredness, and poor focus4. Water gives your brain the electrical energy needed for all functions, including thought and memory processes3. Avoid sugary drinks, excessive caffeine, and heavy meals before driving5. While a coffee might seem like a quick fix, the energy crash that follows can hit you hard when you're behind the wheel. Instead, focus on balanced nutrition that keeps your energy stable throughout your journey. Rest and Reset: Completing the Triangle The final element, rest, connects sleep and nutrition into a practical driving habit. Even if you’ve slept well and eaten properly, long drives still demand regular breaks. Make it a rule to stop for at least 15 minutes every two hours during long drives1, 2. Step out, stretch your legs, and let your body reset. Physical movement improves circulation and alertness, which directly translates to safer driving4. Share the driving if you can. On regional roads especially, where monotonous stretches can lead to "highway hypnosis," alternating drivers when possible keeps everyone sharper and safer3. Recognise the Warning Signs Your body sends signals when it's too tired to drive safely. These include: Frequent yawning Blurred vision Drifting across lanes Slow reactions Trouble focusing Losing track of your surroundings Drifting out of your lane1,2,5 If you notice any of these, it's time to pull over. Don't ignore them. Microsleeps, brief periods of sleep lasting from a fraction of a second to 10 seconds, can happen without your control1. Your next stop should be a rest break, not a crash site. Your Move The lifestyle triangle of sleep, nutrition, and rest isn't complicated, but it demands intention. You can't out-drive fatigue or out-think poor nutrition. These elements work together to keep you safe. If you're frequently experiencing signs of tiredness, difficulty sleeping, or finding it hard to stay alert during the day, speak with your doctor. They can identify underlying health issues like sleep disorders that might be affecting your driving safety. Your health is the foundation of road safety for yourself and everyone sharing the road with you. 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 80 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 apnoea, 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 Apnoea 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] Queensland Government. “Driving Tired | Driving Safely and to the Road Conditions.” Www.qld.gov.au, 12 Apr. 2023, www.qld.gov.au/transport/safety/road-safety/driving-safely/driving-tired. [2] “Tired Driving.” Transport Accident Commission, www.tac.vic.gov.au/road-safety/staying-safe/tired-driving. [3] “Healthy Eating, Driver Fitness and Safer Driving.” Arrive Alive, www.arrivealive.mobi/healthy-eating-driver-fitness-and-safer-driving. [4] Tracy. “Our Top Three Tips for Healthy Drivers & Better Performance - Driving for Better Business.” Driving for Better Business, 10 Mar. 2023, www.drivingforbetterbusiness.com/articles/our-top-three-tips-for-healthy-drivers-better-performance/. Accessed 26 Nov. 2025. [5] “Understanding Driver Fatigue: A Hidden Danger on Australian Roads | Australian Road Safety Foundation.” Australian Road Safety Foundation, 2024, arsf.com.au/understanding-driver-fatigue-a-hidden-danger-on-australian-roads/.
