7 Tips For Improving Sleep While On The Road

A career in trucking is an opportunity to drive through scenic landscapes, view historic landmarks, and meet people from all walks of life. However, there are times when driving can get monotonous, especially if the trucker hasn’t been sleeping well.

The following tips can help truckers develop healthy habits that will improve sleep and overall well-being while on the road.

1. Exercise during the day.

Exercising produces melatonin, which supports deep, restful, and undisrupted sleep. The more you exercise, the more sleep you’ll need to recover. Though you don’t need to become a bodybuilder to get a good night’s sleep, take walks, do a few squats and pushups, or move around your cabin if the weather is inhospitable.

2. Get a good mattress.

A high-quality mattress is key for getting a good night’s sleep. Your mattress should have a 3- to 6-inch-thick memory foam pad to provide extra cushion and enhance comfort.

3. Mind the caffeine.

The six hours before bedtime are crucial, particularly because caffeine inhibits the production of melatonin. Limit caffeine intake to no more than 60 mg per day and eat whole foods to give your body the energy it needs.

4. Choose a quiet environment.

A quiet place can make it easier to fall asleep. If you can, try to find a safe and secure parking spot far from other trucks and rushing traffic. 

If you’re unable to get away from bustling city noise, use earplugs to block out sound while you sleep. Another option is to play white noise or nature sounds to enhance your sleep. You can also set your phone to silent, except for calls from specific contacts. 

5. Wear a sleep mask.

Creating a dark sleep environment is key for falling asleep quickly and staying asleep. Cover your windows from the inside, close the curtains to your sleeper cabin, and wear a sleep mask to block light.

6. Avoid screens before bed.

Exposure to blue light from screens before bed can lead to disrupted sleep patterns. Consider reading a book or magazine, or listening to music, instead.

7. Keep the temperature cool.

For optimal sleep, indoor temperature should be between 60℉ and 67℉. When the weather is hot, truckers should consider using a small fan to keep them cool at night. During winter, heaver bedding and a small heater can help keep temperatures consistent.