Top Tips for Truck Drivers to Reduce Fatigue

Truck driving can be a demanding job. As a driver, it’s easy to get exhausted and lonely while on the road. Because of this, falling asleep on the road is a daily danger. Truck driving can be a dangerous profession. In this article, we will discuss fatigue while driving and driver fatigue.

Fatigue While Driving

For trucking professionals, driving most days is essential. But since you’re just sitting there, why is driving such a tiring task? It’s important to be safe on the road to protect yourself and others from an accident. There are several reasons why driving can be fatiguing.

Time of day you’re driving.

Our bodies have an internal clock or circadian rhythm.  We are naturally accustomed to sleeping at night when there is also a spike in melatonin. This is the hormone that regulates sleep. All of this can affect our fatigue when driving, especially if you need to drive overnight.

Driving home after a night shift

Truckers working night shifts should be extra aware and careful about driving fatigue. The job alone demands you to stay awake. You’re already working against your body’s internal clock. By the time you’re ready to make the drive home, you’re already exhausted. As the sun rises while you’re driving home, driver fatigue is setting in.

Dehydration and hunger

On long drives, it’s easy to become dehydrated. You’re on a mission to get to your destination. The more you drink the more bathroom stops you’ll make. Also, it wouldn’t be a road trip without snacks. You have a chance for you to either eat something healthy like fruits and vegetables or eat junk food. Sugary foods will give you a temporary burst of energy before making you sleepy, while healthier foods will sustain you for longer periods of time.

Driving alone

If you’re driving alone, it’s easier for driving fatigue to set in. It’s way more fun to drive with others, especially on a long trip. You’ll have someone to talk to and interact with. Another benefit of driving with others is being able to share the driving responsibilities. Be sure to recognize driving fatigue and switch drivers. Newer trucks can also help you stay alert and drive more comfortably.

Driver Fatigue

It’s essential that truck drivers are aware of driver fatigue, which has the potential to cause injuries and even death. There’s nothing wrong with pulling over if you’re feeling tired while driving. It’s better to be safe than sorry. Let’s take a look at some tips to reduce driver fatigue.

Get a good night’s sleep before your shift

Sleep is essential for everyone to function well. This may seem obvious but sleep can make all the difference. It’s recommended you get eight hours of sleep every night. This will keep you well-rested before it’s time to hit the road. Good rest will keep you alert while you drive. It will also improve your concentration and focus. Lastly, good sleep will reduce the risk of making mistakes while on the job.

Take regular breaks

Truck driving can be a long, monotonous job. It’s easy to potentially fall asleep as you drive across the empty countryside. Another essential to avoiding driver fatigue is taking regular breaks. This will keep you refreshed, focused, and alert. Stretch your legs and enjoy the fresh air. Taking breaks will also help you get to your destination safely without unwanted delays which could be caused by a road event or a necessary nap.

Drink water and stay hydrated

Staying hydrated is key to preventing driver fatigue. Although you may make more bathroom stops, drinking water helps you feel less tired on the road. Drinking water regardless of whether or not you’re thirsty will prevent dehydration-related fatigue. Don’t wait until you’re thirsty to drink to hydrate yourself. When you wait until you’re thirsty, you’re already dehydrated.

Eat healthy food

Eating healthy will help you maintain your energy level. Again, you’ll be more focused and alert. Eating junk food can cause you to feel sluggish and tired. Take healthy snacks such as fruits and vegetables on the road and leave the salty, sugary food behind. Eating healthy food will also promote a healthy lifestyle.

Exercise regularly

Regular exercise is another key component to preventing driver fatigue. Truckers do a lot of sitting on the job. Exercise will also improve your overall health. Also, exercise will improve your cognitive abilities and reaction time. Stay safe on the road by implementing and sticking to an exercise plan.

Take a nap

Everyone loves a good nap. Never feel ashamed when you have to pull over and take a quick “power nap.” It is recommended that a nap be a minimum of ten minutes. It’s better to have a forty-five-minute nap and then give yourself about fifteen minutes to wake up before driving again. It’s better to arrive late than fall asleep while driving.

Avoid medication that causes sleepiness and drowsiness

Many over-the-counter and prescription medications can cause sleepiness. This can contribute to driver fatigue. Truck drivers must take extra precautions to stay safe on the road. When possible, it’s best to avoid medications that cause drowsiness when you’re preparing to drive a truck. It’s important to talk to your doctor about any medications you may be taking that could cause drowsiness and affect your trucking career.

Recognize the signs of driver fatigue

Because you are responsible for transporting goods from one place to another it is important to be aware of driver fatigue and recognize the signs. Some of the common signs of fatigue are frequent yawning, heavy eyes, decrease in focus, and blurred vision. If you experience any of these signs while driving, pull over and rest. It’s better to play it safe.

Do not rely on “alertness” tricks to fight fatigue

“Alertness” tricks are unreliable. For instance, turning on music is a recommended “alertness” trick. Other alertness tricks could include smoking, talking with someone, drinking coffee, and opening the window. These tricks can provide temporary relief from sleepiness but they do not cure it. Also, relying on caffeine and drinking a lot of coffee or soda can cause problems like insomnia, headaches, irritability, and nervousness. “Alertness” tricks will not keep you awake for the long haul.

Get additional help when needed

Lastly, if you’re really struggling with driver fatigue it’s ok to seek additional help. In fact, there are new technologies available to help combat driver fatigue. These include fatigue meters, wearables, anti-fatigue headwear, smartphone tests, and facial mapping. Also, seeking a professional like your primary care doctor, sleep specialist, or counselor can help you identify and deal with your fatigue issues.

Finally, trucking is a crucial part of the economy. Driver fatigue should be taken seriously. Remember to know the signs and be quick to address them. You want to get from point A to point B as efficiently and as safely as humanly possible.