On average, over-the-road truck drivers are spending 20 days out of the month on the road which means they are spending at least 20 nights sleeping in their cab. This often brings new interruptions in sleep that are not encountered at home. Considering how important a good night’s rest is for drivers, reducing any possible inhibitors of sleep seems like a no-brainer.

After reviewing a previous article written on this subject, we were able to compile 5 steps to help improve the quality of sleep experienced by professional drivers.

1. Light

According to an article on healthy sleep, “light is one of the most important external factors that can affect sleep. It does so both directly, by making it difficult for people to fall asleep, and indirectly, by influencing the timing of our internal clock and thereby affecting our preferred time to sleep”. In response to this, it is suggested that you block as much light out of your truck as possible. Obviously pulling all the curtains closed in the cab and sleeper is the first step, but maybe go even further and put a sunshade next to your windshield. The more light you can block, the better. Sleep masks are another tool that many people use to combat light from waking them up. Along with that, “if you have to rise in the middle of the night, try to keep the area in which you're moving as dark as possible”. Artificial light from electronics has been proven to directly affect sleep.

2. Sound

A study done by the National Sleep Foundation (NSF) showed that “while you sleep, your brain continues to register and process sounds on a basic level. Noise can jostle your slumber—causing you to wake, move, shift between stages of sleep, or experience a change in heart rate and blood pressure—so briefly that you don't remember the next morning. Whether sounds disturb your sleep depends on factors such as the stage of sleep you're in, the time of night, and even your feelings about the sounds themselves”. One suggestion to minimizing noise is “if you idle your truck for comfort but find that the frequency of the vibration prevents you from being able to sleep better, see if you can adjust the engine's RPMs to something that is more pleasant”. Also, pay attention to the noises that disrupt your sleep and seek a solution to that sound. For example, you may want to use the type of cold food storage device that doesn't vibrate or rattle (like a cooler).

3. Temperature

The NSF has declared “the suggested bedroom temperature should be between 60 and 67 degrees Fahrenheit for optimal sleep. When lying in bed trying to snooze, your body temperature decreases to initiate sleep—and the proposed temperatures above can actually help facilitate this. If your room is cool, rather than warm, it will be much easier to shut your eyes for the night”. As a driver, climate control options include tactics such as “idling the engine, APUs, battery-connected units and shore power”.

4. Smell

The National Sleep Foundation also found that “surrounding yourself with the scent you like could help you drift off and, in fact, one study found that smells (both good and bad) influence our dreams. Most importantly, keep your truck clean and use laundry detergents and other scented products with a pleasing smell, or no smell at all if that is your preference”. Truckers, it is important for you to “stay as far away from sources of odors as you can (like not parking next to dumpsters with discarded foodstuffs or a row of poorly treated outdoor toilets in the heat of the summer)”. Of course, preventing odors from developing inside your truck is arguably even more important and probably more under your control.

5. Taste

“The connection between food and sleep is complex. You know that what you eat affects your sleep, but did you know that the reverse is also true? Studies now show that people who are sleep deprived tend to eat more fat-rich foods, simple carbohydrates, and fewer vegetables, possibly because sleep loss alters chemical signals connected to metabolism and hunger. In fact, some researchers believe sleep deprivation to be a factor in the rising rates of obesity. Eating and sleeping well are two vital components of health that are tied in surprising ways” according to the NSF. If you are having trouble falling asleep or staying asleep, evaluating your caffeine intake is always a good idea (coffee, tea, even chocolate could be a factor). Reducing your consumption may be a wise solution.

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