With the many industry demands you face as a truck driver, including long and irregular hours behind the wheel, strict regulation, small living quarters, and prolonged time away from home, getting sufficient sleep is a major challenge. Driving on little sleep is incredibly dangerous and irresponsible, as it prevents you from functioning at full capacity, causes drowsiness or fatigue, and compromises your alertness levels and reaction times.

In fact, insufficient sleep is the cause of 13% of truck accidents or 18,000 of the 141,000 fatal and injury crashes. Further, outside of the dangers of driving, insufficient sleep can lead to a whole host of health issues, including but not limited to a weakened immune system, high blood pressure, depression and anxiety, heart disease, diabetes, and stroke.

The Center for Disease Control and Prevention states that adults need 7 to 9 hours of sleep per 24 hours to stay alert and safe on the road. No matter the time of day you sleep, that time is critical to your body and mind. But sufficient sleep does not always come easy. It’s a skill that can require time and intentionality. And, sometimes conditions - such as sleep apnea - affects the quality of sleep you're able to get. Scroll down below for a list of 7 practical tips to enhance your sleep and learn more about sleep apnea, how it can affect you, and what to do if you suspect you have it.

7 Tips to Enhance Your Sleep

1. Find a safe place to park

When it's time to sleep, make sure you pull into a truck stop or rest area. Try to find a spot that is in a quiet area of the parking lot. Avoid pulling off on the roadside, as it’s too dangerous. The peace of mind of being in a safe location will help you get better rest.

2. Install an APU

Consider investing in an APU (auxiliary power unit) to improve the quality of your sleep. This is because it runs smoother and quieter than idling your truck, and even saves on diesel fuel!

3. Customize your Cab

Do everything you can to make your cab as peaceful and comfortable as you can. Install blackout curtains to darken your surroundings. You can also keep an eye mask next to your bed in case you would like additional darkness. Invest in a quality mattress and pillows. Try a weighted comforter or blanket. Lastly, use ear plugs or install a free white noise app on your phone to drown out any extra noise. The ability to rest peacefully and soundly is invaluable. 

4. Turn off Technology

Electronic devices activate your brain. As you wind down, take a break from the screens and instead, opt for reading a book or a magazine, or writing in your journal. This will help prepare yourself for sleep.

5. Cut down onCaffeine

Consuming caffeine too close to bedtime affects your ability to fall asleep. Minimize the amount of caffeine you consume throughout the day and be sure to stop consuming it at least six hours before you go to sleep. If you're looking for a caffeine replacement, try upping your water (plain or flavored, still or sparkling), decaf coffee, or caffeine-free tea intake instead.

5. Stick to a routine

Your body thrives on predictability. Keeping to the same schedule each time before you go to sleep will help get your body ready. This could include things like washing your face, brushing your teeth, doing some deep breathing or a guided meditation, or other. Figure out what works for you and stick with it.

6. Know when to pull over

If you feel drowsy or fatigued while driving, find a safe place to park and take a power nap for 20 or 30 minutes to restore your alertness. No load is worth risking your life, or anyone else's.

What About Sleep Apnea?

Sleep apnea is a breathing disorder that causes a person to briefly (minimum of 10 seconds) and frequently (over 400 times per night) stop breathing while sleeping. Unfortunately, it's common in truck drivers and often results in crashes. In fact, a study by the University of Pennsylvania found that 28% of American commercial truck drivers suffer from moderate to severe sleep apnea. That's almost a third of the entire trucker population in the U.S.

Sleep that is interrupted by interruptions of breathing can result in drowsy driving while behind the wheel, even after seemingly normal sleep. That's because you usually awaken with no knowledge of brief pauses in breathing during your sleep. 

One of the biggest problems is that sleep apnea often goes undiagnosed, and therefore, untreated.

Identify Sleep Apnea

Take the time to familiarize yourself with common symptoms:

• Loud snoring
• Interrupted sleep
• Waking with headaches 
• Drowsiness while working your shift
• Waking with a dry mouth or sore throat
• Feelings of irritability
• Mood swings without cause
• Disinterest in sex
• Frequent insomnia
• A thick neck
• Obesity as measured by Body Mass Index

Seek Professional Care

If you find yourself experiencing any or all of the above symptoms, see your doctor. The good news is that you can still drive if you have sleep apnea as long as you follow a treatment plan from your medical professional.

The first thing your doctor will prescribe for you is a sleep study to determine if you suffer from sleep apnea and the severity of your condition. Next, your medical professional will provide you with a plan for improving your health and enabling you to continue your career as a commercial driver.

Get Treated

A common treatment for sleep apnea is CPAP (continuous positive airway pressure) therapy. It consists of a machine with a hose connected to a mask or nosepiece that keeps the airway open so the user doesn't encounter breathing interruptions while sleeping. Adapting to sleeping while wearing a breathing apparatus definitely takes time,  but once you become accustomed to sleeping with it, it can be life-changing. While CPAP therapy is the most common remedy, sometimes more severe cases require surgery for correcting airway issues. With the proper treatment, you can take control of your health and be a better, safer driver with the ability to continue your career for years - or decades - to come.

Other relevant articles:

Wellness in Trucking: An Overview

Cooking in Your Cab: Part 1 - Making Healthy Eating Quick, Tasty, and Affordable

Cooking in Your Cab: Part 2 - Getting Creative with Food Shopping, Storage, and Preparation