{"id":2025,"date":"2017-08-11T10:24:50","date_gmt":"2017-08-11T17:24:50","guid":{"rendered":"http:\/\/www.classadrivers.com\/become-a-truck-driver\/?p=2025"},"modified":"2017-12-07T12:46:40","modified_gmt":"2017-12-07T19:46:40","slug":"about-sleep-essential-sleep-strategies-for-long-haul-truckers","status":"publish","type":"post","link":"https:\/\/www.classadrivers.com\/become-a-truck-driver\/about-sleep-essential-sleep-strategies-for-long-haul-truckers\/","title":{"rendered":"About Sleep: Essential Sleep Strategies For Long-Haul Truckers"},"content":{"rendered":"

Sleep is a vital and overlooked part of becoming a successful long-haul trucker<\/a>. Drowsy and exhausted truck drivers are a danger to themselves and other four-wheelers on the road. Accidents can cause you to lose your license or worse.<\/p>\n

Unfortunately, getting enough sleep can be quite a challenge for truckers, especially in their first year of driving. Driving across the country and living out of the cab presents a brand-new lifestyle and a number of potential new sleep disruptions for rookie drivers.\u00a0<\/p>\n

In this article, we\u2019ll discuss the importance of sleep and the essential strategies that long-haul truckers should use to make sure they get enough.<\/p>\n

Benefits of Sleep<\/strong><\/span><\/h2>\n

Sleep provides truck drivers with a necessary recharge before driving the next stretch of miles. As much as drivers hate the mandated Hours of Service<\/a> (HOS), there\u2019s a reason those rules exist. Resting soundly has numerous health benefits that will keep you hauling cargo and making money for a long time.<\/p>\n

Reaction Time<\/strong><\/span><\/h3>\n

The most important benefit of getting enough sleep is your own safety. A sleep-deprived brain will start to take microsleeps. These mini-naps occur when you unknowingly fall asleep for a short moment. These are extremely dangerous on the road, even if they only last a fraction of a second!<\/p>\n

Even if you don\u2019t experience microsleeps, sleep deprivation makes it difficult to make quick decisions. Drivers usually only get a split second to prevent an accident, so your reaction time is crucial for your own safety.<\/p>\n

Health<\/strong><\/span><\/h3>\n

An adequate amount of sleep also gives long-haul truckers the immune system boost they need. Rest makes sure that the body can fight off infections, maintain proper blood pressure, and keep a proper appetite.<\/p>\n

It\u2019s no secret that truck drivers struggle with obesity. In response to a lack of sleep, the body produces hormones that make you feel hungry. Your body does this in an attempt to acquire enough fuel to compensate for the lack of sleep. Ultimately this can lead to obesity. These poor diet habits and sleep deprivation can also have an effect on how the body controls your blood sugar level, increasing your risk for diabetes.<\/p>\n

Mental Health<\/strong><\/span><\/h3>\n

Sleep also has a positive effect on your mood. A lot of truck drivers don\u2019t like talking about mental health, but it\u2019s important if you\u2019re going to be driving alone for most of your days.<\/p>\n

Getting seven or more hours of sleep can keep the mind clear and focused on the journey ahead.<\/p>\n

This can help drivers maintain a happy, healthy outlook on life as opposed to the side effects of sleep deficiency, such as depression and anxiety.<\/p>\n

\"CPAP
Many drivers use CPAP machines.<\/figcaption><\/figure>\n

Sleep Apnea<\/strong><\/span><\/h3>\n

Truckers that don\u2019t get an adequate amount of rest may eventually develop a sleep disorder.<\/p>\n

According to the National Institute of Occupational Safety and Health, up to 30% of commercial truck drivers have some type of sleep apnea<\/a>.<\/p>\n

The disorder can cause truckers to have difficulty breathing while sleeping and can become life-threatening.<\/p>\n

Truck drivers that have this sleep disorder can still drive, but they should schedule a sleep study. It may be necessary to start using a CPAP machine while sleeping. Many professional drivers use a CPAP machine, and they typically report sleeping better with the machine.<\/p>\n

Sleep Strategies<\/strong><\/span><\/h2>\n

Make the Sleeper Berth Comfortable<\/strong><\/span><\/h3>\n

The sleeper berth is the area behind your seat that is designated for sleeping. Getting used to sleeping back there will take time. Fortunately, you have options to make it more comfortable.<\/p>\n

Add a small mattress, piece of memory foam, sleeping bag, or a combination of all three. And invest in a good pillow that won\u2019t fall apart in a couple days. You\u2019re going to be spending a lot of time back there. A $30 investment in nice bedding can net you hours of rest.<\/p>\n

Manage the Temperature<\/strong><\/span><\/h3>\n

Some people like to sleep while warm and bundled up, and others prefer a nice chill. Whatever your preference, the temperature matters for how well you sleep. For truck drivers that cross the entire country during all seasons, climate control is especially important.<\/p>\n

In extreme heat, you may to put the truck in idle to let the air conditioning run. If you cannot idle the truck, you may need an auxiliary power unit (APU) to run an air conditioner out of the window.\u00a0 If you decide to roll down the window for air, invest in a bug screen.<\/p>\n

For the winter, you will have a heater near the berth. As with air conditioning, the heater will either be powered by the truck idling or an APU. Regardless of the heater, long-haul truckers should always pack for extreme temperatures. Jackets, heavy blankets, gloves, etc. Be ready for the cold.<\/p>\n

Find the Best Place to Park<\/strong><\/span><\/h3>\n
\"Trucks
Find a quiet place to park away from traffic.<\/figcaption><\/figure>\n

When you call it a night, park in a safe location. Always try to park at a truck stop or at the shipper\/receiver away from traffic where it\u2019s quiet. Avoid parking on the shoulder of the road, exit ramps, or vacant lots. These areas put long-haul truckers at risk and can lead to devastating accidents.<\/p>\n

If you are able to park at a truck stop, think twice about parking in the very back. Unwelcomed guests like to linger there and may repeatedly knock on your truck door throughout the entire night. When avoiding the back row is not an option, consider putting up a do not disturb sign.<\/p>\n

Avoid Noise, Light, and Other Disturbances<\/strong><\/span><\/h3>\n

If you can\u2019t find a quiet place to park, you may choose to use earplugs, earbuds, or white noise machines to dampen the sound. Just be careful that you can still hear your alarm. In your first year as a truck driver, you will learn to ignore and tune out the ordinary sounds of idling engines and in-cab noises such as the auxiliary power unit.<\/p>\n

Another issue to tackle is light. Beams of light can illuminate your cab and make it difficult to get a good sleep. Consider using curtains and sun visors to black out your windows.<\/p>\n

Turn off all artificial light within in the cab before calling it a day. Studies show that the light from phones, laptops, and other electronics can prevent you from falling asleep. If all else fails, try using a thick eye mask.<\/p>\n

For drivers with a working sense of smell, avoid parking in smelly areas, away from dumpsters or trash. Foul odors can and will disrupt your sleep cycle.<\/p>\n

Use Stimulants in Moderation<\/strong><\/span><\/h3>\n

Keep your use of caffeine, energy drinks, and nicotine to a minimum. Long-haul truckers often rely on these boosters to keep themselves awake, but this is a double-edged sword. If you consume too much, you won\u2019t be able to fall asleep. Minimizing your use of stimulants help you get a good night\u2019s rest.<\/p>\n

As we\u2019ve covered, sleep is necessary for a trucker\u2019s health, safety, and state of mind. Accidents may even cause you to lose your CDL and your career. Each person\u2019s sleep needs are different, but if you follow these sleep strategies, you\u2019ll be driving safely for\u00a0 long time to come.<\/p>\n

 <\/p>\n

\n\t\t
\n\t\t\t\n\t\t\t\tAbout The Author\n\t\t\t<\/span>\n\t\t<\/div>\n\t\t
\n\t\t\tContributor: Jessica Cottner (Experienced writer with a background in travel and transportation).\n\t\t<\/div>\n\t<\/div>\n","protected":false},"excerpt":{"rendered":"

Driving across the country and living out of the cab presents a brand-new lifestyle… Read More<\/a><\/p>\n<\/div>","protected":false},"author":1,"featured_media":2026,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[6],"tags":[],"acf":[],"yoast_head":"\nLong-Haul Truckers - Essential Sleep Strategies - Class A Drivers<\/title>\n<meta name=\"description\" content=\"Getting enough sleep can be a challenge for long-haul truckers, especially in their first year. 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