Sleep is important for truck drivers. It’s the most important way to keep you safe and healthy on the road. The unfortunate thing is that long hours of driving, road noise, and other habits can make it difficult to fall asleep. With these 5 tips, you’ll sleep better in a semi truck and be ready for a new day of driving ahead.
Darkness is your friend.
Studies show that people who sleep in total darkness get better rest at night. The same is true for truck drivers. Use blackout curtains, eye masks, or other devices to get rid of as much ambient light as possible. Even the tiniest bit of light can impact your sleep.
Keep it quiet.
They say silence is golden. This is true for truckers on the road. One thing many new truck drivers especially don’t realize is that it is noisy at truck stops. All those horns, diesel engines, cars whizzing by…it’s a lot to take in and can make falling asleep and staying asleep very difficult. Noise cancelling headphones or earplugs are a great way to reduce the noises. Some truck drivers even like to sleep with a white noise machine.
Another noise issue to consider is your dishes. The rumbling of trucks can shake and rattle everything, even in your truck. Consider buying plasticware, paper plates, etc. instead of glass or hard plastic.
Don’t over-caffeinate yourself.
We all know caffeine is what gets you up in the morning. Just watch out for how much you consume. Since caffeine stays in your body for 5-6 hours, make sure you reduce or cut your intake several hours before you stop to sleep.
Set a consistent schedule.
This seems challenging but if you drive 10 hours try and do the same 10 hours each day. Even when you’re home and off the road, do what you can to mirror your schedule on the road. This will help your sleep habits as well. You want to be careful you don’t constantly throw off your schedule. Your internal clock is resistant to change.
Get the right temperature.
Have you ever been so hot sleeping at night that you just tossed and turned? How about the reverse? You were so cold, that you couldn’t sleep because you were shivering in your bed. The right temperature is crucial to a good night’s sleep. Do what you need to do to get your temperature right. Keep the heat on or crank the AC. Pile up the blankets, or sleep in light clothing. Don’t worry too much about just dealing with it. You need the right temperature to sleep well in your truck. So take the time to get it right.
Sleep is vital for safety on the road but it isn’t always easy to sleep better in a semi truck. With these tips, you should be able to create a more comfortable environment to rest in. It boils down mostly to noise, light, temperature, and habits. There are many other ways to help you wind down after a long day of driving. Reading a book book, turning off the phone, avoiding TV, and healthy eating are all things that can help as well.