One of the biggest challenges for truckers who spend days or more at a time on the road is getting a good night's sleep. There are any number of factors that combine and prevent pro haulers from getting as much shut-eye as they need to operate at peak efficiency .Trying to address even a few of them could pay off in a major way.
With that in mind, the following five tips should provide a solid jumping-off point:
1) Keep regular hours
While truckers' schedules aren't exactly predictable most of the time, the more drivers can do to ensure they're getting to bed around the same time every night, the better off they'll be, according to United World Transport. If you're trying to get to sleep at 10 p.m. one night and 2 a.m. the next, your body will have a much harder time establishing a rhythm that allows you to fall asleep more easily.
2) Set a bedtime routine
When you are going to bed, it's a good idea to start doing some of the same things each night, United World Transport added. That could be as simple as spending a little time reading or as complicated as doing some stretches. Whatever it is, developing a pattern to prep for bed is always a great idea, especially if you avoid "screen time" for a while at first. It may sound silly, but doing the same things you do every night before bed will establish a pattern that helps your body start to "power down" more effectively.
3) Try to cut out sound and light
It may seem simple, but wearing a sleep mask, installing blackout curtains in your sleeper berth and putting in ear plugs could go a long way toward keeping you fast asleep overnight, according to Truck Driver Money Saving Tips. You might not even realize how much the glow from street lights the sound of traffic are keeping you awake, so acting to cut out those potentially disruptive distractions is a must.
4) Invest in better comfort
If you're spending a lot of time in your sleeper berth, there's no reason you shouldn't be putting money into getting a better mattress, more comfortable pillows, and a softer blanket, according to Aeroflow. While this can add up to a few hundred dollars in extra expenses, the return you get on the investment in terms of better sleep on a nightly basis will likely be considerable.
5) Talk to a doctor
If, after all the above steps taken, you still struggle to sleep comfortably or through the night, talk to a doctor or other health care professional, Aeroflow advised. Often, there may be medical reasons you're not sleeping soundly. Running a few tests could uncover a number of issues you will need to address in some way.
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