Rest and sleep are essential for truck drivers. Failure to get good sleep can lead to fatigue and drowsiness during the day. As a result, your response in emergency situations can be slower, and the chances of causing an accident will be considerably higher . So, how can you get good sleep and still work effectively? Consider these four tips for getting the best sleep.
Truckers tend to park in the same area at night. That might be a better place to spend your night for security reasons. But here’s the issue. Though lights make a location safe, they can prevent you from falling asleep. So , if you don’t have blinds, find an area of your cabin where you can avoid direct exposure to the street lights.
In addition to safety, you need it to be quiet. If it’s not quiet enough, consider earplugs or a white noise machine. Moreover, change your phone settings to ‘do not disturb’ and allow specific calls only.
A sleep routine helps your body fall asleep and wake up at specific times. It can be challenging for truckers to adhere to specific sleeping times. Sometimes, you need to drive longer to get to the place you’ve planned to sleep. Considering that traffic is unpredictable, you may not always be able to sleep at a set time.
However, you can give yourself a time allowance to prepare yourself to sleep. You can perform activities that attract sleep, like listening to soft music. Whatever you do, and whichever time you go to bed, ensure you get at least a good seven hours of sleep.
Bed comfort can make a big difference. A comfortable sleeping setup will allow you to fall asleep faster and enjoy your sleep. An uncomfortable sleeping surface can cause you to wake up feeling tired. Even if a truck bed may not be the best, you can customize it to fit your needs.
Get a thick mattress, warm blankets, and soft pillows. Ensure you don’t feel cold at night, as this can cause you to wake up before your allotted time. If you don’t get enough sleep at night, you might end up sleeping during the day. For obvious reasons, a daytime nap isn’t advisable. Plus, daytime sleep can deprive you of sleep at night when you need it the most.
It’s possible to have a conducive sleeping environment and still be unable to sleep. If you don’t have a medical issue, a lack of sleep can be the result of the caffeine you take in during the day. Assuming you have to take caffeine, do so before mid-day. Otherwise, consider caffeine alternatives.
Avoid anything that can delay your sleep or cause you to awaken too soon. For instance, taking stimulants or nicotine will affect your sleep. Also, avoid drinking lots of liquids before bed. Keep off your computer and smartphone screens just before bedtime. If none of this helps, you need to consider the possibility of a sleeping disorder. If it’s serious you may need to seek professional help.
Contrary to what some may think, sleeping longer isn’t a waste of time. When you sleep, your body repairs itself and your brain assimilates and processes memories. Sleep is good for your health. A stable sleeping pattern also sharpens your reflexes and makes you more productive. So try to implement these four tips, and you will see an improvement in the quality of your sleep.