Too tired to ride? Tips from IAM RoadSmart

If travelling, it's crucial to make sure you don't ride tired and to take a break at least every two hours. Richard Gladman, IAM RoadSmart’s head of driving and riding standards, shares some tips on how to beat rider fatigue.

• Fatigue is identified as one of the fatal five causes of crashes responsible for as much as 20% of all incidents. Extreme tiredness can also lead to micro-sleeps. These are short episodes of drowsiness or sleep that could last a fraction of a second or up to 30 seconds. A bike travelling at 70 mph will travel 31 meters per second, giving plenty of time to cause a serious crash during a micro-sleep.

• The effects of losing one or two hours of sleep a night on a regular basis can lead to chronic sleepiness over time. So ensure you are well rested and feeling fit and healthy before you set off.

• Make sure you take regular rest breaks to split up the journey especially when riding on a long, boring stretch of a motorway. It’s good practice to stop at least every two hours and it’s essential to take a break before the drowsiness sets in.

• If necessary, plan an overnight stop. If you feel too fatigued to carry on, then book yourself into a hotel at the next service station and sleep it off. Wake up fresh with a good breakfast and carry on your journey. It’s good to note that a caffeine high may be a quick fix, but it is not a long-term solution and certainly no substitute for proper sleep.

• You’re bound to be tired after a full day at work, so avoid setting out on a long ride after you have finished for the day. It’s best to start your journey earlier on, and when you’re more alert.

• If possible, avoid riding between the two peak times for sleepiness. These are between 3am and 5am and also between 2pm and 4pm.

• If you have taken prescribed medication, then seek advice from your GP as to whether you should be riding or not. If bought over the counter, then read the instructions on the pack or speak to a pharmacist.

Richard says: “Even the fittest of us need regular sleep to perform at our highest standards. Riding always requires full concentration and if you are tired, your ability to concentrate is reduced. Our internal body clock (circadian rhythm) is usually set to deal with our normal lifestyle, extra care needs to be taken when riding during a time we would normally be at rest. Stop, rehydrate and rest if you need to.”   

You can find out more about the IAM RoadSmart Advanced Rider Course by visiting our website.