We all know about how important it is for truck drivers to stay awake while on the road, but what about falling asleep? Obviously, the better you sleep at night, the longer you'll be able to go the next day. But when sleeping in a semi-truck, there are distractions that can keep you awake and they're hard to ignore sometimes.
Don't give up and feel like you have to get a hotel room just to feel rested, here are 5 tips that can help you fall asleep faster in your very own cozy semi bed!
1. Block out ALL Noise
If you can, try to park away from all the other trucks and other potentially loud distractions. Another tip to consider is choosing parking places that have minimum outside traffic.
You can also invest in earplugs or a "white noise" machine such as a fan to reduce sounds inside your truck. If your phone has the ability to turn on "Do Not Disturb" mode or to alert you for only important contacts, consider doing that before bedtime. We all know how hard it can be to ignore a text or phone call, but those noises and your bright phone screen will only make it harder to sleep.
2. Turn Off and Block All Lights
Although this is self-explanatory, remember that even the smallest amount of light can bother you! There are ways to block all lights immediately including investing in some curtains or shades to cover all windows in your truck, a large sunshade over your windshield, and using something to cover any electronic lights within your rig.
If all fails, then invest in a sleep mask. You can get them for a cheap price at the dollar store or a convenience store.
3. Get Comfortable
Is your truck sleeper cab getting uncomfortable? Maybe it's time to replace or upgrade your mattress. Having a comfortable bed not only helps you sleep better, but it also helps prevent soreness or aches when you wake up in the morning.
Another thing to consider is purchasing a new mattress pad to place on top of the sleeper. Foam mattress toppers are less of an investment than getting a whole new mattress and they also provide benefits like providing more cushion and reducing pressure points.
4. Have a Routine
Trucking can at times be unpredictable, but try your best to maintain a bedtime routine. Your body loves routines and will adjust well when you maintain that routine. Whether it's reading a book or watching your favorite show, try to stay in a familiar routine for the best chance of sleeping well in your semi-truck.
With that in mind, try to keep regular hours with your job, or at least try to avoid often swapping between day and night shifts. Too much schedule changes can affect your sleep, and it's best to avoid that.
5. Keep Your Truck Cool and Comfortable for You
Everybody's preferred temperature varies, so be sure to keep your semi at a temperature that is comfortable for you. When it's warm outside, consider using a small fan for extra airflow. When it's getting colder, have extra bedding or a small heater in your truck. In fact, if you are looking for extra warmth for the upcoming winter, then check out our black USCC hooded sweatshirt!
Good Sleep = Good Health
Good sleep is just as important as the right nutrition and exercise. If you're unable to find success sleeping in your semi-truck, you may experience crankiness or bad moods, an increase in health risks, and even over-eating. Make sure to take care of yourself and look to improve your sleep now.
If you want to be healthier, check out 6 simple ways to be a healthier truck driver.