When the rest of the world is winding down, you’re just gearing up—saving lives, keeping streets safe, answering calls, and making sure others get the care they need. Whether you’re a nurse on the night shift, a paramedic racing the clock, or a police officer patrolling quiet streets, late-night and long-shift driving comes with its own set of challenges. Fatigue, low visibility, and unpredictable road conditions can all put you at risk. That’s why staying alert—and staying safe—behind the wheel is just as important as the job you’re heading to.
The Reality of Night Shift Driving
According to the National Highway Traffic Safety Administration (NHTSA), night shift workers are three times as likely to be involved in drowsy driving crashes. Most of these accidents occur between midnight and 6 a.m.—the time when your body naturally wants to sleep due to your circadian rhythm (your internal biological clock). That’s why it’s essential to have a safety plan in place before you start your engine.
Even 15 to 30 minutes can make a difference. A quick rest can reduce sleepiness and give you a safer start to your drive.
Why It Works: A power nap (15–30 minutes) allows your brain to enter the early stages of non-REM sleep, reducing sleep pressure and boosting alertness without entering deep sleep, which can cause grogginess. It restores neurotransmitter balance and improves reaction time—essential for a safe drive home.
Move before you cruise.
Before you get into the car, try stretching or walking briskly to activate your body and brain.
Why It Works: Physical activity increases blood flow and oxygen to the brain, boosting alertness by stimulating the release of norepinephrine and dopamine. Movement also raises core body temperature slightly, which can enhance wakefulness.
Skip the heavy meals and late caffeine.
Heavy meals can make you sluggish, and caffeine too close to bedtime can interfere with your post-shift rest. Save your sleep—and your stomach.
Why It Works: Heavy meals, especially those high in fats and carbs, divert blood flow to the digestive system, leading to a “food coma.” Meanwhile, caffeine has a half-life of about 5–7 hours, and late intake can block adenosine receptors, disrupting sleep cycles and impairing recovery.
Crunch it out.
Keep crunchy snacks like carrots, granola, or even ice handy as you drive. The chewing motion and texture engage your senses and help you stay alert.
Why It Works: The act of chewing stimulates the trigeminal nerve, increasing blood flow to the brain. Crunchy textures and repetitive motion provide sensory input that can help maintain alertness.
Phone a friend.
A conversation can stimulate your brain and help keep you focused. Bonus: it’s a great way to stay connected during off-hours.
Why It Works: Talking with someone activates multiple brain regions including the prefrontal cortex, responsible for attention and decision-making. This kind of mental activity keeps your brain busy in a good way—making it less likely to fall into microsleep.
Get moving at red lights.
Take advantage of stoplights to stretch, drum on the steering wheel, or do a little seated dance. Getting your blood flowing helps you stay awake.
Why It Works: Even small physical movements can activate your nervous system, raise your heart rate, and help you feel less tired. These brief bursts of activity can break up long periods of sitting and help prevent drowsiness while driving.
Let the fresh air in.
Roll down the window or blast the A/C. A blast of cold air to the face can help jolt you awake.
Why It Works: Breathing in cold air wakes up your body by stimulating a nerve in your face and the part of your brain that keeps you alert. It works like a small jolt, triggering your body’s alert system.
Belt it out.
Sing along to your favorite tunes. It’s almost impossible to drift off while belting out a chorus.
Why It Works: Singing engages multiple brain centers (auditory, motor, and emotional), keeping your brain stimulated. It also makes you breathe deeply, which brings in more oxygen and helps fight off tiredness.
Buddy up.
If possible, carpool with a co-worker. Not only can you take turns driving, but you can also help keep each other alert. Bonus: Carpooling helps reduce your mileage.
Why It Works: Social interaction, shared attention, and the presence of another person can all heighten alertness through increased stimulation of the brain’s executive functions. Alternating drivers can also prevent over-fatigue, reducing the risk of micro-sleeps or delayed reaction times.
Know the Signs of Drowsy Driving
Don’t ignore the warning signs of drowsy driving. If you experience any of these, it’s time to pull over:
Frequent yawning
Difficulty keeping your eyes open
Nodding off
Drifting from your lane
Missing road signs or turns
Inconsistent speed
Trouble remembering the last few miles
If you’re too tired to drive, don’t push through. Pull over in a safe place and take a nap—even a short one can be lifesaving.
Planning for the Long Haul: Better Sleep for Safer Driving
While short-term tricks can help in the moment, long-term strategies are key for your well-being.
Set a consistent sleep schedule.
Even on your days off, try to stick to the same sleep-wake cycle. This helps train your internal clock and reduces grogginess.
Optimize your sleep environment.
Use blackout curtains, white noise machines, or eye masks to block out daylight and noise. Keep your room cool and tech-free.
Talk to your doctor if needed.
If you’re struggling to sleep despite your best efforts, you may have Shift Work Sleep Disorder (SWSD). A healthcare professional can help you manage it effectively.
You’re the one that others count on—make sure you’re taking care of yourself, too. A few smart habits can help you stay safe behind the wheel and make it home to rest, recharge, and get ready to do it all again.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com
Age may bring wisdom, but it also comes with new challenges behind the wheel. From adapting to changing reflexes to navigating the latest technology in cars, senior drivers face unique hurdles. If you are a senior driver, or know one, here are simple tips to help stay safe and confident on the road.
How does age affect your driving?
As we get older, changes in our bodies can affect how safely we drive. Stiff joints, muscle weakness, or arthritis can make it harder to turn your head, press the brakes, or react quickly in traffic. If you’ve lost some feeling in your fingers or feet, it might slow down your reaction time or make it harder to stay in control of the car. Vision changes can make it tough to see at night or read road signs quickly, and hearing loss might mean you don’t notice important sounds like sirens or horns. On top of that, some medications can cause drowsiness, dizziness, or slower reactions, which can all affect your driving.
Tip #1: Stay on top of your health.
Regularly check your vision, hearing, and mobility to ensure they’re not affecting your ability to drive safely. Minimize distractions, such as loud music or other sounds, to help you hear important traffic cues like horns or sirens.
If you have limited mobility, consider vehicle modifications. For example, hand controls can replace traditional gas and brake pedals if leg movement is a challenge. Consult with your doctor and an occupational therapist to explore your options.
Be mindful of how medications impact driving. Avoid driving if you’re taking anything that causes drowsiness or lightheadedness.
Tip #2: Make sure your car is the right fit for you.
If it’s an option, select larger dials and easy to read symbols on your car’s dashboard. Turn brightness up on your instrument panel so it is easy to see.
Adjust your seat so you’re not sitting closer than 10 inches to the steering wheel. Make sure your feet can easily press the pedals, without your having to reach with your toes. Pedal extensions are available for those who need it.
Check out the CarFit program sponsored by AAA, AARP Driver Safety, and AOTA (American Occupational Therapy Association). This program can help educate you on ways you can make your car more comfortable and safer as you age.
Tip #3: Understand your car’s safety technology.
Check your owner’s manual to determine the advanced safety technologies in your vehicle. This may include blind spot monitoring, automatic braking, lane-keeping assist, rearview camera, automatic crash notification, navigation, and more.
Seek help from tech-savvy family or friends who can explain features and help you practice. Watch online tutorials—many car manufacturers offer easy-to-follow videos on their websites or YouTube channels. You can also ask your dealer for a demonstration when servicing your car.
If new tech seems overwhelming, take it slow. Practice one new feature at a time to get comfortable with it. Start with the safety features like blind spot monitors. Don’t get discouraged as it can take time to learn new technology.
Tip #4: Drive safely and defensively.
Maintain a safe following distance. Avoid tailgating and give yourself plenty of space to react to sudden stops or changes in traffic. This is especially important in bad weather or heavy traffic.
Drive at a comfortable speed. Stick to the speed limit and, if you prefer driving slower, stay in the right lane to let faster traffic pass safely.
Stay focused and alert. Avoid distractions like using your phone, eating, or multitasking while driving. Never drink and drive and be mindful of any medications that might impair your ability to focus.
Tip #5: Avoid driving certain times of the day or night.
If driving at night feels difficult or uncomfortable, try to avoid it. Similarly, be cautious around sunrise and sunset when glare from the sun can impact your visibility.
Refrain from driving when you’re stressed, tired, or not feeling alert. Skip rush hour or heavy traffic areas to reduce stress and risk.
Avoid driving in rain, snow, ice, or other challenging weather conditions. Consider using rideshare services, public transportation, or asking for a ride from friends or family during these times.
Tip #6: Know how to deal with night driving.
Make sure your headlights, taillights, windshield and side windows are clean.
Allow for more space between you and the car in front to allow for additional stopping room – it’s harder to judge speed and distance in the dark.
If headlights of oncoming vehicles are too bright, look down and to the right. It will help deflect the light and you can use the right side of the road as your guide.
Do not wear sunglasses or tinted lenses at night. It reduces the amount of light that reaches your eyes and can make driving hazardous.
Tip #7: Take advantage of available support.
Refresh your knowledge of driving rules with a program like AAA’s RoadWise Driver Course. Completing the course may even qualify you for a discount with certain insurance providers.
Consider hiring a driving rehabilitation specialist. These professionals assess key factors such as muscle strength, flexibility, reaction time, and decision-making skills to help ensure safe driving.
Talk to trusted friends and family about your driving. Their honest feedback and support can help you identify areas for improvement and give you confidence behind the wheel.
Tip #8: Is it time to stop driving? Know the warning signs.
Be alert for warning signs such as multiple accidents, near-misses, or new scrapes and dents on the vehicle. Pay attention if you have received two or more tickets or warnings within the past two years.
Watch for signs of erratic, unsafe, or aggressive driving from your loved one, or if you’re the driver, for times you felt out of control.
Take seriously any recommendation from a doctor to change driving habits or stop driving altogether.
Approach the conversation with your loved one with empathy, focusing on positivity and support. Together, you can explore alternative ways to maintain their freedom and connection to the world around them.
Finally, make sure your car is fully protected for added peace of mind. Safe travels.
This article is furnished by California Casualty, providing auto and home insurance to educators, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
From traffic jams to reckless drivers, it can be stressful on the road. When you’re also juggling life’s daily demands, the stresses can leave you frazzled behind the wheel. Stressed driving not only affects your personal wellbeing, but it poses risks to road safety. Here’s how to bring back a sense of calm and control — and crush your daily commute.
How Stress Affects the Brain
Stress is the body’s reaction to potential threats. It affects your frontal lobe, where you set goals, make plans, and keep your emotions in control. It also impacts the hippocampus, which stores your memories. Importantly, stress causes a chemical reaction known as “fight or flight.” When you’re stuck in traffic or upset about being cut off, there’s often nowhere to go. That’s when your emotions can turn to road rage.
Driving While Stressed
Stress can cause mental and physical symptoms that affect not only how you feel but how you drive. Recognizing these symptoms can help you take steps to manage your stress.
Physical Signs of Stress
You may notice your heart beating faster or your palms getting sweaty. Those are common symptoms of stress. You also may feel muscle tension in your neck, shoulders and back. Biting nails, tapping fingers, and other repetitive motions also are indicators of stress. You may even get tension headaches or feel unusually tired after a short drive.
Stress often leaves you distracted. When you’re worrying about traffic, other drivers, or being late, you’re not focusing your attention fully on the road. Your concentration is reduced. You could have difficulty with decision-making and slower reaction times as a result. If you’re sitting in traffic and you pick up your cell phone to complain about the stress, that adds another level of distraction.
Irritability
When you are stressed, you may feel easily annoyed or angered by minor inconveniences. You start to engage in aggressive driving behaviors such as tailgating, speeding or frequent lane changes. This can escalate to emotions that are hard to control.
Tips to Reduce Your Stress While Driving
Stress may be unavoidable, but you can take steps that help you manage it. Follow these tips to reduce your stress behind the wheel.
Plan ahead. Know the route you’re taking and plan your journey in advance. Be aware of alternate routes should you encounter traffic or road closures. Bringing the kids along? Pack books, snacks, and games to keep them entertained so that they do not add stress to your trip.
Leave early. Allowing extra time for your journey can help you better handle the unexpected, such as traffic, weather, or detours. When you leave early, you are less likely to worry about being late.
Set your playlist. Research shows that listening to music can enhance immune system function and lower levels of the stress hormone cortisol. Create a mindful playlist and avoid news or any content that might stress you out. Sing along to your favorite tunes for a mood boost.
Adjust your posture. Improving your posture can increase oxygen flow, decrease tension in the neck and shoulders, and reduce physical discomfort. Adjust your seat and mirrors to maintain a comfortable and relaxed driving position.
Breathe. Inhaling through your nose and into your belly is a proven way to reduce stress. Deep breathing sends a calming message to your brain, helping you relax. If you’re feeling stressed, try this breathing exercise: breathe in for a count of 8, contract one muscle group (like your neck and shoulders), then exhale and relax. Repeat for muscle groups in your neck, shoulders, and back as needed.
Change your perspective. Managing your thoughts can help control your emotions. Instead of getting angry at a driver who cuts you off, think, “I’m glad no one got hurt.” Don’t let a stranger’s actions affect your mood.
Pull over if needed. If stress becomes overwhelming while driving, don’t risk it. Find a safe location to pull over and take a break until you feel calmer.
Stay fueled. Keep your car filled with gas to avoid the added stress of running low. When planning your trip, make sure you know when you plan to fuel up.
Maintain and insure your vehicle. Make sure your vehicle is well maintained so it is less likely to break down and leave you stranded. In addition, protect your vehicle with the right insurance coverage. This will give you peace of mind for your journeys ahead. Safe travels.
This article is furnished by California Casualty, providing auto and home insurance to education professionals, law enforcement officers, firefighters, and nurses. Get a quote at 1.866.704.8614 or www.calcas.com.
As May comes to a close, classes are ending, the days are getting longer, and temperatures are slowly beginning to rise. You know what else that means? Vacation. Summer is calling and many American families are planning to spend their free time on the road relaxing and enjoying the sun.
Traveling, in all forms, is at its peak in the summer months. Road tripping and RV-ing are currently on the rise, so much so that Fox News reports that 73% of Americans would rather road trip than fly. Aside from all of the scenic views that are available when traveling by vehicle, travelers feel a sense of freedom by land, with the knowledge that they can stop or change their destination at any point in time instead of following a strict schedule like you would in an airport.
Whether your destination is the beach, the mountains, or just the open road, it is critical that your vehicle is ready to make the journey with you. So before you jam all of your luggage in the trunk, be sure to check the following in preparation for your summer road trip adventure:
Periodically check and test batteries for proper charging. Summer heat drains batteries faster than the cold of winter.
Check the air conditioning system for leaks and proper coolant.
Check the tires for tread and proper inflation.
Be sure your cooling system has the proper anti-freeze/coolant and all belts, hoses and the water pump are properly working. Never open a hot radiator cap; the liquid inside is a scalding 200 degrees or hotter.
Verify the viscosity of your motor oil will stand up to hot weather days, 10W-30 or 10W-40.
Make sure the spare tire is inflated and there is a jack and tire changing tool.
Test your windshield wipers and change them if they are streaking.
Consumer Reports advises that, as well as checking your vehicle before leaving for your destination, you should also travel with a basic safety kit that consists of:
Cell phone and spare battery
First aid kit
Fire extinguisher
Warning light or reflective triangles
Tire gauge
Jumper cables
Foam sealant for flat tires
We don’t like to think that things could go wrong on vacation, but you never know what you will run into on the open road and that is why it is important to be prepared. Here at California Casualty we proudly support our customers and want you all to have a fun and safe summer full of road trip adventures, so before you hit the road, make sure that you and your vehicle are adequately protected for the unexpected you may encounter far from home.
Current customers call a California Casualty advisor for an auto policy review at 1.800.800.9410 or visit mycalcas.com/customerservice. If you are not a customer please contact us 1.866.704.8614 or visit www.mycalcas.com to request a FREE Auto Insurance quote.
Where do you plan on traveling this summer? Or do you have a dream road trip destination? Comment below and give us ideas for our summer travels! And if you are wanting to hit the road, but need a little help as to where check out Fox New’s Top 15 things to do on America’s travel bucket list.
Happy Travels!
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In many areas, the weather has been pretty good so far this year. But, this week started a flurry (pun intended) of winter weather, and I thought it would be a good time to recap some important safety tips for cold weather!
What to do when your pipes freeze – It happens to the best of us (or, at least, it happened to me!). A quick guide to getting your pipes thawed without flooding your house.
Carbon monoxide safety – Firing up your heaters can lead to hidden dangers. Here are some tips for CO prevention.
Driving Safety in Snow and Ice – When the snow and ice come down, the roads get slippery. Here are some tips for making that commute safely.
In many areas, the weather has been pretty good so far this year. But, this week started a flurry (pun intended) of winter weather, and I thought it would be a good time to recap some important safety tips for cold weather!