Truck Driver Sleeping Habits: Getting Your Rest for the Drive

When students come to Truck Driver Institute, they’re usually aware of some of the main dangers that can come up on the road. They know to be wary of drunk or inexperienced drivers, and they’re prepared to watch for wildlife on rural roads.

But what they often don’t consider is that one of the biggest dangers might be their own lack of sleep. Truck driver sleeping habits have a huge impact on how safely you drive, but many truckers ignore them. 65% of commercial truck drivers admit to driving drowsy, and about half say they’ve fallen asleep at the wheel.

It’s understandable that many truckers don’t have the best sleeping habits. They work long shifts, often with strange hours. But with the right habits, truck drivers can get quality rest and stay safe on the road. We’re here to help you learn how.

Why Sleep Is a Critical Safety Issue for Truck Drivers 

Driver drowsiness isn’t just inconvenient—it can be deadly. According to one study, driver drowsiness contributed to at least 40% of all heavy truck crashes.

Even when drivers don’t fully fall asleep, sleep deprivation affects reaction time, decision-making, and alertness. You know better than to drive under the influence, but driving fatigued comes with many of the same dangers despite receiving little attention.

It would be unrealistic to expect that no one drives or goes about their daily lives when they feel a little bit tired. Many people experience tiredness to varying degrees throughout the day. But the danger comes not just with a slight midday slump; it comes with serious fatigue that saps energy and makes it difficult to concentrate.

If you’re a normal level of tired, then having a coffee, taking a quick walk, or listening to some music should be enough to get your energy back. If you’re fatigued, these habits will likely make little difference.

The FMCSA Hours of Service (HOS) regulations are a strict baseline, ensuring that truck drivers have the opportunity for adequate rest before getting back on the road. But they’re not a guarantee of rest. They don’t control what truck drivers do on their time off, and they may not necessarily allow for enough rest for every individual.

Common Sleep Challenges Truck Drivers Face

Life on the road makes for some fairly difficult sleep situations. In addition to working long hours, truck driver sleeping habits are threatened by:

• Irregular schedules. Most truck drivers don’t have the same exact route all the time, and even when they do, life on the road is dramatically different from their time off. This can make it difficult to fall and stay asleep.
• Shifting time zones. OTR truck drivers may cross the entire continent in a week. That kind of time zone shift can disrupt circadian rhythms and be generally disorienting.
• Noise and light in truck stops. Most of the time, truck drivers are sleeping in their cabs in truck stops. Truck stops are often loud with moving heavy machinery, and they often have fluorescent lighting, which can be difficult to sleep around.
• Stress and mental load. Non-truckers may think that the job is as simple as getting behind the wheel and going, but it can at times be stressful trying to make deadlines. And because HOS rules are so strict, truckers may find it difficult to sleep with the anxiety of knowing that they can’t always easily make up for a day spent in traffic or missing a turn.
• Discomfort from sleeping in a cab. While you can certainly make your cab cozy, truck cabs aren’t always the most comfortable of quarters. If you’re a bigger person, the cab may feel fairly restrictive.

5 Tips for Better Truck Driver Sleeping Quality 

Truck driver sleeping habits don’t need to be poor. You can create a great, comfortable sleep routine from the road—it just requires consistent effort.

1. Create a consistent sleep schedule. Whenever possible, get to sleep at roughly the same time. Many truck drivers have control over which hours they use to drive, so figure out what works best for you and stick to it.
2. Optimize your cab sleeping environment. There’s a lot you can do to make your cab work for you. Add blackout curtains or shades for daytime sleeping. Get a white noise machine or earplugs to block out truck stop noise. Keep the cab at a comfortable temperature. And most importantly, invest in a quality mattress topper or sleeper berth mattress. You spend most of your days on the road, so you might as well make your sleeping environment feel like home!
3. Establish a wind-down routine. Before you go to bed, practice good habits to get you ready for sleep. Avoid screens, heavy meals, and caffeine for a few hours before you sleep.
4. Implement strategic napping. During your break, a quick power nap can improve your alertness on long hauls. Just make sure to set an alarm, and try to be deliberate about your naps, as taking an accidental nap can leave you waking up disoriented.
5. Park smart. Choose quieter areas of truck stops or rest areas to park your truck for better sleeping conditions.

Nutrition, Exercise, and Their Role in Truck Driver Sleep 

Poor diet and a sedentary lifestyle worsen sleep quality. Unfortunately, many truck drivers eat a poor diet with little exercise due to the demands of the job and what’s available at truck stops.

Still, there are plenty of exercises you can do from the cab of your truck or around a truck stop in your free time. And while it can be difficult to eat healthy on the road, coming up with healthy options planned in advance can leave you feeling much better when you try to get some sleep.

Recognizing and Addressing Sleep Disorders

For some drivers, improving drowsiness isn’t as simple as getting more sleep. If you have an underlying sleep condition, you may still experience fatigue despite doing everything right.

In addition to sleep deprivation, sleep apnea is common among truck drivers, which can prevent you from getting good rest. If you think you might have a sleep disorder, consult with your doctor instead of just pushing through your fatigue.

Get Better Sleep Tonight

Quality truck driver sleeping habits are not just a personal issue, they’re a safety issue. But getting more sleep will improve your quality of life, in addition to keeping you and other drivers safer on the road. Still, sleeping enough is part of your professional responsibility as a truck driver.

At TDI, we set our students up with the skills to be quality, professional drivers, and to build the basis for careers that won’t leave them burnt out. To learn more, give us a call at (800) 848-7364 or contact us online.