Top Tips For Great Sleep On The Road

Getting enough quality sleep while you're doing long haul trucking isn't just an essential for your health, it's essential for your safety. According to a National Transportation Safety Board (NTSB) study, fatigue was the blame for 31 percent of fatal-to-the-driver crashes, making that the single largest factor in these deadly accidents. To avoid any possible risk of a fatigue related accident, here are the top tips for getting great sleep for truckers:

Find a safe, quiet place to park

Finding a great parking space is half the battle in getting great sleep, as loud noises or the feeling of being unsafe can be majorly disruptive to getting adequate rest. Try to avoid parking next to reefers or idling trucks, and ideally park on a level surface to prevent uncomfortable sleep positions in your cab. Creating a calm, secure sleep environment is a great sleep management strategy for long-haul truck drivers that can improve rest and recovery. 

Foam ear plugs

Foam ear plugs can be a drivers best friend when it comes to blocking out loud noises. It isn't always possible to get away from loud trucks, refers or APU's that can disrupt your slumber, so having ear plugs is the next best thing.

Stick to a routine

As the saying goes, early to bed, early to rise. Sticking to a sleep schedule helps regulate your body’s ability to get and stay asleep easily. Avoid caffeine during the latter half of the day and don’t eat heavy meals that might cause digestive issues toward the evening hours. Also, try to avoid napping during daytime hours if you can, as it can mess with your circadian rhythm. If a nap is necessary, keep it to a maximum of 45 minutes so it doesn’t disturb your normal sleep routine. Maintaining a consistent schedule is one of the most effective ways to combat driver fatigue and keep your alertness levels steady during long drives.

Exercise

Exercise is a great way to discharge energy after a long day of sitting and driving. Studies show that moderate-intensity aerobic exercise—like walking—reduces the time it takes to fall asleep and increases the quality of rest. Taking even a short stroll around the truck stop before bed helps the body wind down naturally. Sticking to an on-the-road fitness routine is a great way to stay active, manage stress, and improve sleep quality.

Get comfortable

Your rest will be as comfortable as your bed, so ensuring that you’ve got a mattress topper, a good blanket, and plenty of pillows is a must. Your bed should feel like home so you can fully relax and rest. Small upgrades in your setup can also help you stay alert on long hauls by ensuring you’re well-rested before hitting the road again. While it's necessary to stay rested, it's also important to know how to stay awake while driving so you can maintain focus and safety. 

Now it's your turn - where's your favorite place to sleep when you're on the road? How many hours of sleep do you get at night, and what's your best advice for getting great rest on the road?