There are many potential dangers over the course of long hours on the road. One major concern is growing sleepy behind the wheel.
Extreme cases of drowsy driving can leave the driver impaired as much as if they were driving under the influence of alcohol. The reduction in reaction time and ability to pay close attention to your surroundings makes this a dangerous position to be in.
However, it can be tempting to push through feelings of tiredness in order to get your shipment to the destination on time. So how do you safely maximize your time on the road?
Here are 7 tips to help truck drivers avoid fatigue:
- Get Enough Sleep
- Stay Hydrated
- Avoid Junk Food
- Pay Attention to What Your Body Tells You
- Avoid Caffeine
- Stay Engaged
- Exercise Every Day
Get Enough Sleep
It can be difficult to get a full night’s sleep on the road, but it’s important. Not only does a full night of sleep help you maintain proper levels of energy throughout your day, it affects a wide range of other health issues.
This will set the baseline for all other considerations on this list. You can do everything else perfectly, but a lack of proper sleep will negate all of your efforts. Make it a priority to get a full night of sleep.
Read our suggestions on how to get better sleep while on the road right here.
Stay Hydrated
Some drivers try to avoid drinking too many fluids because it increases the amount of bathroom breaks on a trip. However, proper hydration can help you avoid fatigue.
Water helps to flush out toxins in your body. It also helps deliver nutrients to your brain. A proper flow of these items helps your brain to function cleanly and efficiently, leading to longer periods of alertness.
Bring water bottles along with you. Avoid soda. Remaining hydrated will make you feel better and keep your brain sharp.
Visit M&W Transportation for more safety tips for truck drivers!
Avoid Junk Food
Snacking helps to pass the time. This leads to the consumption of foods not for the sake of nutrients and sustenance, but because they taste good. Junk food is often used for this purpose.
A candy bar every here and there might seem harmless. But these blasts of sugar add up over time. They will contribute to weight gain and related illnesses. These high doses of sugar will also make you sleepy.
We’ve all heard of a “sugar high,” but many aren’t aware of the crash that follows. You will notice yourself becoming more tired as your body attempts to process these foods. Try to keep your diet as clean as possible while on the road.
Pay Attention to What Your Body Tells You
Occasionally, sleeping is the only cure for fatigue. Your body will let you know when it’s time to pull over and get some much-needed rest.
You’ll be able to predict this by keeping yourself to a schedule and going to bed at the same time every night. However, a need for extra rest can occasionally come in the middle of the day.
A short nap will help replenish your personal fuel tank and prepare you for the rest of your day. It doesn’t need to be long. Even falling asleep for 10 to 20 minutes will help keep you alert for the rest of the day.
Avoid Caffeine
Coffee is often our first solution when we notice ourselves feeling tired. However, the caffeine in coffee or soda that gives us the initial jolt of energy will come back to bite us later on.
Caffeine affects everyone differently. However, there is always the inevitable crash after the effects have worn off.
A healthy snack like fruit or almonds will provide a natural boost of energy without the eventual crash you’ll experience with caffeine.
Stay Engaged
Your mind will start to get bored on these long drives if you don’t actively engage it. This can lead to your attention drifting to things other than the road, which is dangerous.
However, simply keeping yourself occupied will keep your mind active and ready for anything that comes your way. Try listening to engaging audio such as podcasts or digital books. Call up your friends and family on a hands-free device and chat as you drive.
Keeping your mind active will keep your reaction times up and keep you from getting bored and sleepy.
Exercise Every Day
You should aim for 30 minutes of exercise every day. 15 minutes will still be beneficial, but a half hour would be ideal. There are many things you can do to stay fit, and getting daily exercise is a major aspect of that.
Exercise stimulates your nervous system and keeps your body operating smoothly and efficiently. And an efficient body doesn’t need to spend a lot of energy on its standard processes, which keeps you from growing fatigued.