Driving the car with concentration

Tips & tricks for long distances

You've been looking forward to it for weeks and now it's finally here: your long-awaited vacation is just around the corner! The only thing that stands between you and the sea now is a few hundred kilometers of highway. Here we'll tell you what warning signals your body sends you when you're tired and what you can do to combat concentration problems while driving - so that you arrive safely at your destination.

Do you know that? You've been driving for a few hours and you actually still feel fit. But suddenly ...

• you get goosebumps and feel cold,
• Do you have to yawn constantly and get tired or
• Everything blurs in front of your eyes and you have to constantly blink.

Your body sends you these warning signals when it wants to show you that your concentration is waning while driving . And as soon as this happens, the risk that your thoughts will wander, that you will miss road signs or even unconsciously drive faster than permitted increases. Don't let it get that far - read here what you can do about concentration problems when driving.

Tip 1: Take breaks and take power naps

Driving can be very monotonous - especially if you drive long distances on the highway. That's because you see the same things go by for hours: trees, traffic signs, cars. Added to this is the gentle hum of the engine. It's nice and warm and cozy too. At some point your brain switches to autopilot because it doesn't get any new impulses. And boom – you’re already unfocused and tired.

Studies show that the consequences of fatigue are similar to those of alcohol consumption. Concentration and reaction speed decrease and we overestimate ourselves. The solution? Take breaks! Exactly how often you should take a break depends on various factors . Do you feel tired and exhausted even before you start your journey? Then you shouldn't wait too long until the first stop. If you are in top shape and only have an hour and a half of driving ahead of you, you can make the journey without stopping.

In general, experts recommend taking a break about every two hours - this will ensure that you can maintain your ability to concentrate even on long journeys. The longer you are on the road overall, the longer the break in travel should be. In other words: after two hours, five minutes could be enough , after five hours it could be 15 to 20 minutes.

Our tip: If you know you'll be on the road for a long time, plan your breaks in advance. Find gas stations and rest areas and set specific break times . Aside from the quantity of breaks, the quality is also important.

Our tips for effective breaks:

• Look into nature and put your smartphone down . Scrolling through social media apps strains your eyes and your mind. Better let your eyes wander into the distance and look into the greenery. The color should have an incredibly relaxing effect - but not tiring.
• Take a deep breath, stretch and walk a few steps. Supply your body with fresh oxygen and get your circulation going again - you can read more about this in the tips below.
• Take power naps. For a double kick of freshness, drink a coffee beforehand - then you'll wake up automatically 15 to 20 minutes later when the caffeine takes effect. Not a coffee fan? Rest with a key in hand. It falls down as soon as your muscles relax, also after about 20 minutes of sleep.

After the break and your power nap, you can let a tablet of dextrose melt in your mouth. Dextrose replenishes your carbohydrate stores before the journey continues. Tip: You can get dextrose in many different flavors and shapes – in a can , as cubes or as minis . Perfect for your glove compartment!

Take breaks on long journeys and do a few stretching exercises - this will help you prevent concentration problems while driving.

@Robijn Page/Alamy

Tip 2: Use red lights and breaks to stretch

Even if you have adjusted the driver's seat perfectly, sitting becomes tiring after a while. You may also have problems concentrating if you practically do not change your posture. The reason? When you sit, your posture is “bent”. This can mean that your blood circulation is not optimal and oxygen is only reaching your brain to a limited extent. The result: you become tired and unfocused. The rigid position also causes tension – especially in the neck and back.

The solution of the problem? Stretching! They specifically relieve tension and get your circulation going at the same time.

You can easily do these stretching exercises at red lights, in traffic jams or at the rest area:

• Turn your head: Inhale and stretch your spine. As you breathe out, turn your head to one side. Hold it in the final position and breathe in three to four more times. You gently turn it a little further. Make sure you keep your shoulders and spine neutral - i.e. in their natural S-shape. Slowly let your gaze move forward again and repeat the exercise on the other side.
• Head and shoulder circles: Draw circles in the air first with your head and then with your shoulders. First clockwise, then counterclockwise. If you want, you can then pull your shoulders up to your ears a few more times, hold them briefly and then let them fall with a jerk. This way you can relax even deep-seated tensions.
• Sitting Cat-Cow: Pull your shoulder blades together as if you were holding a pencil behind your back. This will automatically push your chest out. Relax again and arch your back very slightly. You then repeat this a few times.
• Raise the buttocks: While sitting, alternately lift the left and right buttocks. Keep your upper body as straight as possible. Your hands are on the steering wheel or resting relaxed on your thighs - depending on whether you're driving or not, logically. If you are taking a break, you can then stand up briefly and alternately lift your heels. One foot always remains firmly on the ground, the other goes on tiptoe.
• Thigh stretch: Stand upright and then bring your right heel towards your butt. Hold your foot firmly with your hand and pull your leg slightly backwards - you should feel a gentle pull in your thigh. Repeat the exercise with the left leg.

Important: Perform the stretching exercises consciously and with flowing movements - this will prevent strains if your muscles are not yet warmed up. In addition, you should of course not do the exercises while driving, but only during breaks.

Tip 3: Increase your concentration with music

Have you been driving on the highway for hours and your attention is waning? Then music can give you a little concentration boost. So throw on a playlist and break the monotony .

On long car journeys we recommend: Listen to music with few lyrics at an appropriate volume. The reason: Lyrics and a high volume can quickly distract you . In addition, high music volume increases your stress level. This is because your body releases the stress hormone cortisol when you listen to loud music. This in turn triggers a fight or flight response.

In the short term, a high cortisol level isn't so bad - according to studies , you'll be more focused and productive. In the long term, however, a high cortisol level can cause problems with concentration, sleep disorders and reduced memory performance.

Music not your thing? Try listening to an audio book or chatting to your fellow passengers. Of course, the same applies here: it shouldn't get too heated and distract you . So it's better to save the exciting thriller or the argument with your partner for the vacation.

Tip 4: Fill up your carbohydrate stores

Even if you just “sit around” while driving, it costs your body energy. After all, you have to stay attentive the whole time, think for yourself and maybe even entertain your children at the same time. To keep your mind sharp and not lose concentration while driving, we recommend: Drink enough and regularly replenish your carbohydrate stores .

An isotonic carbohydrate-electrolyte drink like Dextro Energy's Iso Drink * will refresh you. Would you like a small, sweet snack? A muesli bar with oat flakes and a dextrose-rich cream filling provides your body with a quick supply of carbohydrates.

Tip 5: Get fresh air

The air quality influences your ability to concentrate - when working in a (home) office , but also when driving. Firstly, because you need oxygen so that your body can work properly. On the other hand, because high temperatures can cause you to become more easily irritated and no longer react as confidently as usual in stressful situations. That's why it's important that you ensure there is fresh air in the vehicle .

It's best to ventilate thoroughly on a regular basis. Close the windows again after a certain period of time - this will prevent you from getting a stiff neck. If your car has air conditioning, we advise you: don't set it too cold . Doctors recommend a maximum temperature difference of six degrees between inside and outside. This will help you prevent circulatory problems and colds.

Goodbye, problems concentrating while driving!

From fresh air to music to stretching, there are many things that can increase your concentration while driving. It's important that you listen to your body, give yourself enough breaks and don't let yourself get stressed out - neither by the traffic nor by your fellow passengers. Try our tips straight away. We wish you a safe journey!

* contains carbohydrates

A varied, balanced diet and a healthy lifestyle are important.

SOURCES

Patrick, Y., Lee, A., Raha, O., Pillai, K., Gupta, S., Sethi, S., Mukeshimana, F., Gerard, L., Moghal, MU, Saleh, SN, Smith, SF, Morrell, MJ, & Moss, J. (2017). Effects of sleep deprivation on cognitive and physical performance in university students. Sleep and biological rhythms, 15(3), 217–225

KLösch G., Hauschild P., Zeitlhofer J. (2020) Wide awake and always ready - the 24/7 mentality. In: Fatigue and work ability. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-662-59139-0_4

Wirth MM (2015). Hormones, stress, and cognition: The effects of glucocorticoids and oxytocin on memory. Adaptive human behavior and physiology, 1(2), 177–201