Before you hit the road, keep in mind that the difference between arriving safely and a dangerously close call can be as simple as getting quality sleep. Fatigue is a factor in up to 30% of road crashes in Australia, and driving while tired is just as risky as driving under the influence. Reaction times slow, judgment falters, and the risk of microsleeps—those frightening, uncontrollable seconds where you lose focus—skyrockets.
So, what is the minimum amount of required sleep you should have before taking a long drive? The answer isn’t as simple as a one-size-fits-all number. But one thing’s clear: the better you sleep, the sharper you’ll be behind the wheel. Let’s dive into why quality sleep matters, the recommended hours of rest, and how to stay alert for the road ahead. Your safety—and everyone else’s—depends on it.
Why sleep is critical for safe driving
It's no secret that driving takes focus. But without proper sleep, your brain struggles to keep up with even the simplest tasks. Fatigue isn’t just feeling tired; it’s a state where your mind and body can’t perform as they should. Studies show fatigue plays a role in nearly one-third of all crashes in Australia.
Then there’s microsleep—those few seconds where your eyes are open, but your brain is on pause. It sounds harmless, but at 100 km/h, even three seconds of microsleep means you’ve travelled the length of a football field without paying attention.
Fatigue doesn’t hit all at once. It creeps in with yawning, trouble focusing, drifting between lanes, or the constant urge to shift in your seat just to stay awake. If you notice these signs, pull over. No destination is worth risking your life—or anyone else’s.
What is the minimum amount of required sleep you should have before taking a long drive?
The sweet spot for most adults is 7–9 hours of sleep. That’s the magic number to feel refreshed, stay sharp, and tackle long drives safely. Think of it like this: sleep is fuel for your brain, and anything less leaves your tank half empty.
Of course, everyone’s needs are a little different. Younger adults may need closer to nine hours, while older adults might feel great on seven. Stress, illness, or poor-quality sleep the night before can mean you’ll need even more rest to feel ready to hit the road.
Here’s the bottom line: anything less than seven hours puts you at risk. Even one bad night of sleep can snowball into cumulative fatigue, making it harder to stay focused and react quickly. If you haven’t had enough sleep, it’s better to delay your trip—or plan for a nap before driving.
The role of power naps and sleep banking
Let’s be real—life doesn’t always make it easy to get enough sleep. That’s where strategies like power naps and sleep banking come in handy.
Power naps can be a total game-changer. Even a quick 20–30-minute snooze can leave you feeling refreshed and ready to go. Find a safe rest stop, set an alarm, and recline your seat for the most effective nap. But don’t oversleep—longer naps can leave you feeling groggy instead of energised.
Sleep banking is another great option if you know a big trip is coming up. It simply means getting extra rest in the days leading up to your journey. While it’s not a perfect fix for a sleepless night, it can give your body a reserve to draw on when you’re short on rest. Both power naps and sleep banking are tools every driver should keep in mind—they could be lifesavers.
Planning for sleep during multi-day road trips
Extended road trips can be exhausting, but good planning makes all the difference. First, stop every 2–3 hours to stretch your legs, hydrate, and reset your focus. Even a five-minute break can help shake off fatigue.
When it comes to overnight rest, don’t skimp on it. Plan for a solid stretch of sleep each night, no matter how tempting it is to push through to your destination. Driving late at night is especially risky because your body naturally dips into lower alertness levels during those hours.
If you’re travelling with others, take turns driving so no one is behind the wheel for too long. Programs like HIF’s wellness initiatives can also help you build better sleep hygiene habits that extend beyond road trips. For more resources on improving your sleep, visit HIF's Sleep Eazzzy program. The takeaway? Treat sleep as non-negotiable—it’s what keeps you safe on the road.
Additional tips for staying alert on the road
By combining sufficient rest, careful planning, and strategies to stay alert, you can make long drives safer and less tiring. Don’t underestimate the power of a good night’s sleep—it could save lives. Here are some tips to keep in mind:
- Stay hydrated. Even a mild case of dehydration can make you feel tired
- Avoid heavy meals. Stick to light snacks like fruit or nuts to maintain energy without feeling sluggish
- Keep the car cool. Adjust the air conditioning to a refreshing temperature
- Play upbeat music or listen to an engaging podcast to keep your mind active
- If you’re not travelling solo, take turns driving so you can rest in between
FAQs
Here are some of the most frequently asked questions about the minimum sleep you need before a long drive.
What is the minimum amount of required sleep you should have before taking a long drive?
Experts recommend at least 7 to 8 hours of quality sleep before a long drive. This ensures your mind and body are rested enough to handle long periods of focus and quick reaction times behind the wheel.
Is 5 hours of sleep enough to drive?
No, 5 hours is not enough sleep for safe driving. Studies show that driving on less than 6 hours of sleep significantly increases your risk of accidents. If you’ve only had 5 hours, it’s best to take a nap before getting on the road.
How to drive long distance without getting tired?
Plan regular breaks every 2 hours to stretch and refresh. Stay hydrated, avoid heavy meals, and switch drivers if possible. Listening to upbeat music or engaging podcasts can also help keep you alert.
How do I prepare my body for a long drive?
Get at least 7–8 hours of sleep the night before. Stay hydrated, eat a balanced meal, and avoid heavy foods that might make you sluggish. Doing light stretches before starting your journey can also improve circulation and reduce fatigue.
How to stop fatigue while driving?
Take frequent breaks—about every 2 hours—and step out of the car to move around. Stay hydrated, snack on light, energy-boosting foods like nuts or fruit, and keep the car well-ventilated. If you feel drowsy, pull over and take a short nap.
How can I ride longer without getting tired?
Ensure you’re well-rested before starting. Keep snacks and water within reach, and adjust your seating position for maximum comfort. Breaking the trip into smaller legs with stops along the way will help you stay alert and reduce exhaustion.
Why do I get so tired driving long distances?
Long drives can be mentally draining due to sustained focus and monotony. Poor posture, dehydration, or not enough sleep beforehand can worsen fatigue. Road vibrations and lack of engaging scenery also contribute to the feeling of tiredness.
What is the best remedy for driving fatigue?
The most effective remedy for driving fatigue is listening to your body and acting quickly. If you start feeling tired, pull over and switch up your routine—get out of the car, stretch, or even do a quick walk to boost circulation and energy. Chewing gum or eating a light, protein-rich snack can help keep you alert.
Which category of drivers is most affected by fatigue?
Long-haul truck drivers and shift workers are especially vulnerable to fatigue due to their demanding schedules and lack of consistent sleep. However, new drivers and those travelling overnight are also at high risk. Fatigue doesn’t discriminate—it impacts anyone driving for extended periods without taking steps to rest and recharge. Recognising your personal limits is key to staying safe.
Final Thoughts
Sleep isn’t just another box to tick before a long drive—it’s your strongest safety tool. Hitting the road without enough rest puts you, your passengers, and everyone else at risk. Whether it’s getting the recommended 7–9 hours of sleep, planning power naps, or sharing driving duties on a multi-day trip, prioritising your rest is non-negotiable.
The road can be unpredictable, but one thing is certain: a well-rested driver is a safer driver. So, before you grab your keys and set off, take the time to prepare your body and mind. After all, the best journeys are the ones where everyone arrives safely. Safe travels! In the meantime, check out the other handy resources in our Health Hub and by visiting Sleep Eazzzy by HIF.