How to Have More Energy on a Long Commute

Hours on the road or the train add up. By the time you reach your desk you have already spent energy, and the drive home at the end of a long day can be the most tiring part of all. A few habits can help, but for drivers there is one rule that matters more than any tip: tired driving is dangerous.

Written by Vita Globe Editorial Team | Reviewed against CDC/NIOSH guidance and peer-reviewed research

When is commuter tiredness a safety problem?

For drivers, it can be serious. CDC training material for shift workers notes that people who sleep 6 to 7 hours a night are about twice as likely to be in a sleep-related crash as those who sleep 8 hours or more, and that sleeping under 5 hours raises the risk four to five times^[1]. Drowsy-driving crashes also peak at certain times, including the mid-afternoon (roughly 2–4 p.m.)^[1].

Warning signs include yawning over and over, heavy eyelids, drifting out of your lane, missing an exit, or not remembering the last few miles. The same CDC material says common tricks like opening the window or turning up the radio are not supported by research^[2]. If you notice these signs, find a safe place to stop.

Does sleep matter more than anything else?

Yes. Adults need at least 7 hours a night on a regular basis^[6]. Long commutes often eat into sleep because people get up earlier without going to bed earlier. If you commute an hour each way, work backward from your alarm and set a bedtime that still gives you 7 or more hours.

What helps if you drive?

• Nap and caffeine, together if needed. In a driving simulator study, both a short nap and a dose of caffeine reduced sleepiness and driving mistakes, while a placebo coffee break did not^[3]. The CDC material cautions that when you are severely sleep deprived, even caffeine and a nap may not make you safe to drive^[2].
• Plan breaks on long drives. Stop, stretch and walk around.
• Avoid heavy meals before driving home. Big meals can add to the natural afternoon dip.
• Share the drive or take transit after a night shift or a very short night.

What helps if you take the train or bus?

• Get some daylight. Sit by the window or walk part of the way. Morning light helps set your body clock^[5].
• Add active travel where you can. A study that followed commuters for years found that switching from driving to walking or cycling was linked to better psychological wellbeing^[4]. Even getting off one stop early counts.
• Use the time well. A podcast, a book or simply looking out the window is often more restful than answering emails.
• Short naps are fine if you are not driving, but set an alarm so you do not wake up groggy.

For more on napping, see our power nap guide.

The honest summary

• Enough sleep is the biggest energy (and safety) factor for commuters.
• If you are drowsy while driving, pull over. Radio and open windows do not work.
• Daylight and active travel can make the commute an energy source.
• Pack water and a simple snack for long trips.

What should you keep in your commute bag?

Water, a simple snack with some protein, and anything you need to stay consistent with your routine. Many people take their vitamins in the morning rush and forget them, so keeping them in your bag can help.

Our post on staying on track with vitamins while traveling has tips that work for daily commutes too. And if you are wondering whether B12 helps with everyday tiredness, Vitamin B12 and Energy: What It Actually Does gives an honest answer.

Frequently asked questions

Why am I so tired after my commute?

Early alarms often cut sleep short, and sitting still for a long time is tiring. Short sleep is also strongly linked to drowsy-driving risk^[1].

Does opening the window help with drowsy driving?

No. The CDC material says there is no research support for opening windows or turning up the radio^[2]. Pull over and rest.

Is it OK to nap on the train?

Yes, if you are not driving afterward. Keep it short and set an alarm to avoid waking in a fog.

Does caffeine help drivers stay awake?

It can reduce sleepiness^[3], but it is not a substitute for sleep and may not be enough if you are severely sleep deprived^[2].

Is walking or cycling to work better for energy?

Studies link active commuting with better psychological wellbeing compared with driving^[4].

Sources

1. CDC / National Institute for Occupational Safety and Health. Module 11. Driving: Drowsy Driving (Work Schedules: Shift Work and Long Work Hours training). CDC NIOSH. Accessed September 2026. www.cdc.gov
2. CDC / National Institute for Occupational Safety and Health. Module 11. Driving: Preventing Crashes (continued). CDC NIOSH. Accessed September 2026. www.cdc.gov
3. Horne JA, Reyner LA. Counteracting driver sleepiness: effects of napping, caffeine, and placebo. Psychophysiology. 1996;33(3):306-309. doi:10.1111/j.1469-8986.1996.tb00428.x
4. Martin A, Goryakin Y, Suhrcke M. Does active commuting improve psychological wellbeing? Longitudinal evidence from eighteen waves of the British Household Panel Survey. Preventive Medicine. 2014;69:296-303. doi:10.1016/j.ypmed.2014.08.023
5. Blume C, Garbazza C, Spitschan M. Effects of light on human circadian rhythms, sleep and mood. Somnologie. 2019;23(3):147-156. doi:10.1007/s11818-019-00215-x
6. Watson NF, Badr MS, Belenky G, et al. Recommended amount of sleep for a healthy adult: a joint consensus statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep. 2015;38(6):843-844. doi:10.5665/sleep.4716

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