There is no doubt that sleep is one of the most important things that truck drivers do on the road. It gives them the ability to get through long days of loading/unloading trucks and driving lengthy distances. Being well rested not only keeps the truck driver safe, it helps to keep everyone who is on the road safe. Not only that, a well-rested driver is much more productive which is a positive for everyone involved.
It is no secret that it does take some time to get use to sleeping in your truck which is what most drivers do most of the time. If you are not use to it, you may get irritated by your truck or other trucks idling while you are trying to sleep or the feeling of being unsafe.
We have gathered up a few tips that might help you to get the recommended 7 hours of sleep a night on the road.
Try to find a quiet safe place to sleep. Ideally, away from other idling trucks. This is not always possible so if it is not try using foam ear plugs which will reduce the noise significantly. Just be aware you may not hear your alarm, so make sure you have a plan in place for waking up in the morning.
Get yourself as comfortable as possible. This might include bringing your favorite pillow and blanket from home. You could also consider using a quality mattress topper for the bed. Be sure to block out any and all light by using a sunshade cover for your windows. This also increases privacy and safety.
Be mindful how much caffeine you are drinking during the day, it is recommended by the Sleep Foundation that you should not consume caffeine six hours before you stop driving to sleep. There are many caffeine-free alternatives that you could try such as caffeine-free teas or flavored carbonated waters.
Do your best to follow a nighttime routine. Before you settle in for the night try to find a couple strategies to de-stress that work for you. This could be reading, exercising or phoning a friend. Other steps that are common in a nighttime routine might be washing your face, brushing your teeth and shutting your phone down about an hour before you sleep. If possible, try to go to sleep around the same time every night. When you find a strategy that works for you, make that part of your nighttime routine. This signals to your body that it is time to start winding down and can help you get to sleep faster.
Overall, getting a good night’s sleep on the road is one of the most important parts of your job as a truck driver. It is what is going to get you home on time and safely to your family and friends. Hopefully taking some of these suggested steps will help you have the best sleep possible in your truck.
It’s no secret that truck drivers spend a lot of time on the road. Hours delivering important goods can add up quickly, but what happens when a truck driver does not get enough proper rest? It can be life-threating for the driver and other people on the road. It is crucial that drivers, especially truck drivers stay alert on the road. We have gathered up some tips to help when sleepiness sets in on the road.
Don’t Fight It
If you can, start your journey well rested. When you are on the road and are feeling drowsy, find a safe place to pull over and take a short rest. Research shows a power nap of less than an hour will provide your body with plenty of energy to keep moving forward for hours.
Sugar can provide you with temporary energy but what happens when the crash comes? Eating healthy food on the road can help you to continue moving and meeting those critical deadlines. Maybe instead of candy or a donut consider easy finger food that will keep you chewing and alert and provide you with last energy. Some of examples of that would be carrots, celery, trail mix or almonds. Some other options that won’t keep your stomach full but will keep you busy are sunflower seeds or gum.
What to Drink?
We all know that coffee is sold as an energy burst, which is true but too much coffee can cause a caffeine crash. When you are on the road it is best to drink small amounts of coffee with larger amounts of water. Avoid sugary drinks that could cause an upset stomach or a sugar crash.
Phone a friend
If you have cell service and can safely make a handsfree phone call then the perfect time to catch up with loved ones is on the road. If your mouth is moving then you will be alert, keep that in mind. Try to schedule calls while you are on the road so that you can keep your mind active while driving. The plus to this is, it’s good for the soul to talk to loved ones!
For a short amount of time, cranking the AC or cracking a window can help you to stay alert. But please note, this is not a long-term solution. If you are feeling drowsy enough to open a window or crank the AC it might be time to start looking for a safe place to pull over and take one of those power naps.
Before you start out on your trip, know where you are going, how long it is going to take, where you are going to stop for bathroom breaks, food breaks and overnight stops. This may help with avoid driving into awkward lighting like sunrise or sunsets which will make for a much easier and safer drive.
Take ‘Energy’ Breaks
If anyone sat in the same spot for too long, they would become tired and not as alert as they could be. When you are ready to stop, think about doing some jumping jacks or quickly walk around your truck 10 times. This can help to kick start your energy levels and keep you alert for hours.
We know there are many other ways to keep alert on the road. Some of it is trial and error when you are on the road since every individual is different. The main thing is to find out what works best for you.
Is there any advice you would pass on to fellow truck drivers or travelers?