{"id":2584,"date":"2021-01-05T18:56:07","date_gmt":"2021-01-05T18:56:07","guid":{"rendered":"https:\/\/quicktransportsolutions.com\/blog\/?p=2584"},"modified":"2021-01-05T18:56:09","modified_gmt":"2021-01-05T18:56:09","slug":"top-tips-for-truckers-getting-enough-sleep-on-the-road","status":"publish","type":"post","link":"https:\/\/quicktransportsolutions.com\/blog\/top-tips-for-truckers-getting-enough-sleep-on-the-road\/","title":{"rendered":"Top Tips for Truckers Getting Enough Sleep on the Road"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">With COVID-19 upending the way the world functions, truckers have been on the front lines, ensuring essential medical supplies, food, and other items get to where they need to go. Yet, being considered an \u201cessential worker\u201d comes with some drawbacks. One problem truck drivers face as they haul freight from one place to the next is fatigue. <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                          <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Humans are wired to sleep at night and be awake during the\nday, so when work schedules interrupt our sleep schedule, the quality of our\nsleep can suffer, along with our overall health and public safety. It is\nessential that truckers can get quality sleep before they hit the road. There\nhave been a ton of different regulations and statutes put in place to prevent\ntruck drivers from getting fatigued while they are on the road. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Behind the Data<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Did you know that <a href=\"https:\/\/www.nsc.org\/road-safety\/safety-topics\/fatigued-driving#:~:text=Drowsy%20Driving%20Prevention%20Week%2C%20Nov,the%20wheel%20while%20feeling%20drowsy.\">Drowsy\nDriving Prevention Week<\/a> just passed? That\u2019s right, from November 1 to\nNovember 8, the National Sleep Foundation (NSF) put a renewed emphasis on truck\ndriver rest. According to the NSF, an estimated 100,000 accidents happened\nevery year due to fatigued driving. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In 2015, it is estimated that up to 5,000 people died in\ncrashes related to drowsy driving. And since it is difficult to ascertain\nwhether accident fatalities happen because of drowsy driving, the actual number\nof deaths could be much higher.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The big issue here is that when people fall asleep at the\nwheel, they know it. If you analyze the data, a lot of adult drivers in the\nUnited States admit to getting behind the wheel when they are tired. It is well\nknown that humans are not good judges of their own behavior. And there is more\nto just the human toll to consider, though it is the most important. The\nNational Highway Transportation Safety Administration found that\nfatigue-related accidents costs $109 billion a year, which is higher than the\nGDP of some countries. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>&nbsp;Truck Drivers in\nthe Spotlight<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When it comes to fatigued driving, commercial truck drivers\nneed to be especially vigilant. There is a reason why the federal government\ncame up with the <a href=\"https:\/\/quicktransportsolutions.com\/blog\/does-the-new-hos-rule-compromise-safety\/\">Hours\nof Service rules<\/a>, even if it was many, many years ago. Rules like these are\ndesigned to decrease the chances of a truck driver getting drowsy behind the\nwheel, which could potentially be fatal. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Still, HOS isn\u2019t a fix-all. In cases where truck drivers\nhave odd schedules, HOS rules can contribute to fatigue. The government twists\nitself backwards to try and remedy the situation with various new laws and\nexecutive orders, but problems remain. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is also important to consider that people sleep at different\nrates. While some people require different amounts of sleep than others. The\nuniversally accepted 8-hour rule may not apply to everyone. Every individual\nhas a different rhythm to their sleep, so fleet operations departments need to\nkeep this in mind as they craft policy and procedure. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Consider a truck driver\u2019s duty cycle when planning your\nprograms. While some of your rules may be great, you need to ensure you don\u2019t\nhave unintended consequences from a ham-fisted rule change. If you are not\ndeveloping programs that take individual chronotypes into account, you may be\nharming overall safety. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>What are the Consequences?<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Let\u2019s look at the consequences that come from not getting\nenough sleep. Obviously, crashes are the worst consequence, but they are also the\nfinal. There are many other consequences that can nickel and dime a trucker\ninto an unsafe situation. A lack of sleep impacts every organ in a person\u2019s\nbody. It can even cause you to be in a worse mood. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">When people do not get proper sleep, it impairs their\ndecision-making abilities. Sleep-deprived humans can suffer different types of\nshort-term, temporary cognitive decline. From a loss of short-term\nconcentration to their ability to properly focus, tired people are not always\nable to make quick decisions. This can be especially dangerous for tired truck\ndrivers. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And while these symptoms may seem minor, they can be\ncatastrophic in a pinch. And even worse, a consistent lack of sleep can cause\nmore serious problems like hypertension, heart attacks, and stroke. The last\nthing anyone needs are ailments like these. The reality of it is that a lack of\nsleep impacts how we look and eats away at vital systems in our bodies. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>The Mechanics of Sleep<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It is also important to consider that insufficient sleep is\nnot the only problem. Irregular sleep can also cause major problems for our\ninternal systems. Consider that everything that happens inside our bodies is\nbased on a highly regulated internal clock. This circadian rhythm, as it is\ncalled, is part of our innate biological wiring. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Obviously, humans are wired to be awake during the day and\nsleep at night. The problem is that many truck drivers wind up driving at night\ninstead of sleeping. When waking and sleeping times are different for every\nday, it negatively impacts everything from digestion to metabolism and\ncognition. When systems go awry, safety becomes an issue. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">And while shift workers are better insulated from the\nravages of a lack of sleep, they too can be impacted, even for a short period.\nThe fact is truck drivers who start and stop their day at different times are\nliable to throw critical bodily functions into disarray. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many truck drivers who work irregular hours will even have a\ndifficult time telling you when they go to bed, when they get up and star their\nday, and when they rest again. For many of them, the days blur together in a\nmishmash of getting up, driving, eating, finding time to rest, and then\nscrambling for sleep whenever they get it. The question is, what do truck\ndrivers do about it?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Count Your Hours Right<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Sure, we are all conditioned to think we all need six to nine hours per night of quality sleep, but that may not actually be true. Some people are actually genetically wired to need less. Others can wake up fully rested and restored in a quick six hours. People who only need six hours usually have a hard time sleeping for a full eight. <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                          <\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">But what about people who say they an get by on five hours\nof sleep per night? In those cases, you have people who really need seven\nhours, but can get by on five. Over time, these individuals will need to get at\nleast seven hours of sleep per night. Otherwise, you are likely looking at an\nindividual who really needs eight hours, but they simply think they don\u2019t.\nPeople need to be careful of this mentality. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">For those that do need six hours, try using available hours\nduring a rest break as down time. If you aren\u2019t sleeping, try to get some kind\nof restorative activity, whether it be though meditation reading or just laying\ndown in a dark environment. Downtime helps, regardless.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Know What You Need<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">While getting consistent sleep times may be difficult for\nsome truck drivers, that doesn\u2019t mean they should not try. When we go to bed\nand when we wake are as equally important as the amount of sleep we get. And\nthere are real consequences for having an erratic sleep schedule. If you see\nnegative health patterns developing from erratic sleep, you need to act. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Also consider preparing your body to go to sleep. It is\ndifficult to go from \u201cfull on\u201d to \u201csleeping\u201d in a short period. Try to coax\nyour brain to sleep if you can and avoid screen time right before bed. The key\nis to dial down the blue light on your devices. Either way, consider a relaxing\nactivity before you go to bed to help put your brain to sleep. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">You may also want to add napping to your routine. And while\nnapping is a topic unto itself, it is an effective drowsiness mitigation\npolicy. Napping can be an important strategy in a truck driver wakefulness\ntoolkit. Not everyone falls asleep immediately, and inconsistent sleep\nschedules benefit from napping. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Have you ever heard of sleep inertia? This is a condition\nwhere an individual feels groggy after they have slept for a certain period. This\nhappens when you fall into a deeper sleep than just a nap. When this happens,\nit is a sign you should be getting more consistent sleep. <\/p>\n\n\n\n<p class=\"wp-block-paragraph\">In the end, it is critical that you recognize if you have a problem. Your safety and the safety of those around you is at stake. Just consider this, if you developed knee pain, you might ice it up or get a knee brace. You must think of sleep the same way. If you develop poor sleeping habits, you must do what it takes to rectify the problem. Proper sleep is key to safe driving. <\/p>\n\n\n\n<p class=\"has-text-align-center wp-block-paragraph\">                                          <\/p>\n","protected":false},"excerpt":{"rendered":"<p>With COVID-19 upending the way the world functions, truckers have been on the front lines, ensuring essential medical supplies, food, and other items get to where they need to go. Yet, being considered an \u201cessential worker\u201d comes with some drawbacks. One problem truck drivers face as they haul freight from one place to the next &#8230; <a title=\"Top Tips for Truckers Getting Enough Sleep on the Road\" class=\"read-more\" href=\"https:\/\/quicktransportsolutions.com\/blog\/top-tips-for-truckers-getting-enough-sleep-on-the-road\/\" aria-label=\"Read more about Top Tips for Truckers Getting Enough Sleep on the Road\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":2145,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-2584","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trucking"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Top Tips for Truckers Getting Enough Sleep on the Road - Quick Transport Solutions Trucking Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/quicktransportsolutions.com\/blog\/top-tips-for-truckers-getting-enough-sleep-on-the-road\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Top Tips for Truckers Getting Enough Sleep on the Road - Quick Transport Solutions Trucking Blog\" \/>\n<meta property=\"og:description\" content=\"With COVID-19 upending the way the world functions, truckers have been on the front lines, ensuring essential medical supplies, food, and other items get to where they need to go. Yet, being considered an \u201cessential worker\u201d comes with some drawbacks. One problem truck drivers face as they haul freight from one place to the next ... 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