Protecting yourself behind the wheel as a long-haul driver is as important as knowing how to stay safe through poor road conditions. While sleep deprivation is just a health concern for most people, a loss of alertness for a truck driver can mean life or death. Truck drivers place themselves at risk of falling asleep behind the wheel when driving for long uninterrupted periods. A common solution is to head to a truck stop to caffeinate your system. But this may not work effectively in the long run. Avoid being a worn-out rookie and explore these four ways for truck drivers to stay alert on the road.
Maintain a Sleep Schedule
The best way to stay alert on the road is to ensure you get enough sleep before driving. Adults should get approximately seven to nine hours of uninterrupted sleep per night. If you’re prone to waking up unrested, it’s helpful to establish a sleep schedule as a proactive way to combat sleep deprivation before it starts.
Have an Exercise Routine
Truck driving entails sitting down for extended periods, and the limited movement contributes to drowsiness. So another way for truck drivers to stay alert on the road is to schedule regular exercise in small intervals to keep blood flowing and joints in motion. Whether it’s 10 minutes of aerobics in the morning or just taking a brisk walk around a truck stop, you should try to do some form of exercise throughout the day.
Hydrate and Eat Well
As a truck driver, it’s tempting to reach for cups of Joe and swing through the drive-through while on the go. In theory, sugar and caffeine will stimulate you, but the alertness is short-lived, and consuming these things will still leave you sleepy later on. Keep a stock of energizing snacks like plain almonds or dried fruit in your glove box and ensure you adequately hydrate yourself to keep your alertness levels up.
Turn On an Engaging Playlist
A truck driver’s music or audiobooks can do more than just alleviate boredom. So you should create playlists with songs that impact your mood and keep you energized for a mental boost. If listening to music feels like white noise to you, try having a selection of entertaining podcasts or suspenseful audiobooks to keep you alert by tapping into your interests. Turning up the volume for any type of sound can also help keep you engaged behind the wheel.
Truck drivers going long distances must ensure they meet their physical needs to avoid nodding off. Remember to roll down the windows and lower the AC to receive fresh air and keep your senses awake. Avoid medications that promote drowsiness and take the time to pull over to avoid crashing.
