Hello, Trucking Nation! ExpressTruckTax is back to give you more wellness advice. We’ve been covering some basics when it comes to staying healthy on the road, such as how to maintain a balanced diet, achieve mindfulness, and exercise to eliminate back pain. There is one topic, however, that I’d love to discuss with you, and that is getting enough sleep.
In 2013, the Federal Motor Carrier Safety Administration (FMCSA) announced new federal regulations to improve the safety of truck drivers, including a maximum average workweek of 70 hours. The FMCSA had also retained the 11-hour daily driving limit and 14-hour work day.
That’s a lot of hours to be driving if you ask me. Therefore, getting enough sleep is one of the most important steps you can take in order to stay healthy and alert. While you know it’s true, you may be thinking about those common interruptions that tend to keep you awake, like too much light, sound, or vibration, and wonder if there is a way around it. Well, truckers, there is a way! Let’s take a look at some tips that can help you catch more zzz’s:
Reduce Sound
To get a good amount of sleep without the interruption of noise from other cars, trucks, or people, truck stops and rest stops are familiar places that allow peace and quiet. Another option is to wear a pair of earplugs—that should do the trick!
Eliminate Exposure to Sunlight
If your hectic schedule only allows you to sleep in your truck during the day, you should block out as much sunlight as possible. For maximum darkness, close all of your curtains, wear a sleep mask to cover your eyes, or lay a sunshade across your windshield, which can also block the outside heat from coming in.
Decrease Smells and Odors
You may like sleeping with your windows down, but it’s important to stop any bad odors from entering your truck, such as diesel exhaust, so roll them up to your comfort level! Some other suggestions are to remove trash regularly and park far away from dumpsters, sewage treatment plants, and other relatable locations.
Minimize Movement and Vibration
As mentioned earlier, a truck or rest stop are ideal places to fall asleep, as they can also minimize any movement or vibration that you would feel if you parked on the side of the road.
Even though your sleeping hours are affected by a busy work schedule, it is possible to fall asleep with only peace and quiet in the background. After all, getting restorative sleep is not only necessary for your health, but also for your job.
Do you have some tips on how to get enough sleep on the road? Or maybe you would like to share some highlights from your own wellness journey. Either way, drop us a line on Facebook or Twitter! We love hearing from you, Trucking Nation!