Long haul drivers often need to sleep during the journey. This can mean spending overnights in the truck parked in a truck stop or rest area. Knowing how to get quality sleep no matter where you park is essential, as a tired driver is a liability. Learn how to sleep like a pro while on the road so you can avoid accidents.
Set the Lighting
Setting up proper sleeping lights in your truck can improve your sleep. Try using a red light to help your body and mind relax after a long day of driving. Then, ensure the truck is as dark as possible for actual sleep. This may require installing curtains or using blackout shades. You could also use a sleep mask to help block out additional light. In the morning, make sure to open at least one shade to let the light in while you get ready for the day.
Use White Noise
Additional sounds from other vehicles, and people can greatly disturb your sleep. Invest in a portable white noise machine to produce a consistent background noise, reducing the environmental noise. This will allow your body to relax and enter a REM cycle, even if trucks are passing you all night.
Have a Comfortable Bed
As a long haul driver, having a comfortable place to sleep is essential. On some trips staying in a hotel may work the best, but on other trips, the distances may not work out, and you need to sleep in your truck. In these instances, you should ensure that you have adequate bedding and a supportive pillow. Your blankets should be thick enough to keep you warm all night. Use the same pillow you use at home to ensure your neck and head are supported properly. Consider adding a foam topper to the bed for additional comfort as well.
Have a Routine
While it may be tempting to pull into a rest area and go straight to sleep, it will likely result in you waking early and not getting the sleep you need. Having a proper routine to help your brain wind down and shut off is crucial to sleeping well. Just be aware that blue light from phones, tablets, and television delays the release of melatonin, so you should consider a routine that includes reading or meditation to get the best rest.
Reduce Stimulant Consumption
Stimulants like caffeine and nicotine can disrupt sleep cycles and prevent you from falling asleep. It is best to avoid these items in the six hours leading up to bedtime. Furthermore, reducing your intake can help improve your overall sleep quality.
Fuel Properly
What you eat can affect how you sleep. Simple carbohydrates and high sugar foods can cause you to wake up throughout the night. Aim to eat a meal high in protein and healthy fats about a few hours before you plan to sleep. Make sure to stay hydrated throughout the day and avoid drinking multiple cups of water right before bed. Waking up to go to the bathroom is a huge disruption, especially when staying at a truck stop where the bathrooms use fluorescent lighting.
Look After Your Health
Sleep apnea is a common health issue for truck drivers, with 28% of drivers diagnosed. Sleep apnea is when your breathing pauses as you sleep, pauses can last up to 10 seconds and happen frequently throughout the sleep cycle. This causes you to have a worse sleep, and affects your ability to be well rested. Some common symptoms of sleep apnea include snoring, morning headaches, irritability, and problems with concentrating. If you have one or more of these symptoms it is best to see your doctor for a sleep study.
As a long haul driver staying alert is crucial, and having a good night’s sleep is the best way to ensure you can focus correctly. Make sure you take regular breaks throughout the day and get your body moving to avoid other health issues. This will also help to re-engage your brain, so you get to your destination safely. Start sleeping like a pro while on the road by getting quality sleep anywhere you end up.
Drive with Classic Transport
Looking for a long haul career? Classic Transport is dedicated to helping their drivers build life-long careers by focusing on communication and safety. Learn more about the driving programs on their website and apply to become a contract driver today!