What New Long-Haul Truck Drivers Need to Know About Sleep on the Road

How much sleep do long-haul truckers get? If you're new to the transportation field, take a look at the top sleep questions drivers have answered.

Why Is Sleep Important for Truck Drivers?

Sleep is crucial for everyone - especially for someone who is behind the wheel of a motor vehicle. As a new truck driver, you may not immediately recognize when you're too tired to stay on the road safely. If you're not sure why sleep is a necessary part of your driving day, the top reasons you need to get rest as a trucker include:

• Safety. Drowsy driving puts you and anyone else on the road in danger. According to the National Highway Traffic Safety Administration (NHTSA), drowsy drivers caused 91,000 police-reported crashed in 2017 (among all drivers, not just truck drivers).
• Physical health. Sleep deficiency may raise the risk of disease and chronic conditions, such as heart disease, high blood pressure, diabetes, or kidney disease, according to the National Heart, Lung, and Blood Institute.
• Mood. Long hours without adequate sleep can result in negative mood changes. The longer you go without rest, the more likely it is you'll feel down, anger quickly, or have mood swings.

Now that you understand why sleep is an important part of your job, it's time to move on to the next step and learn more about how to sleep as a long-haul truck driver.

How Do Long-Haul Drivers Get Enough Sleep?

Safety is your top priority as a truck driver. This means you need to get enough sleep to stay alert when you drive. Most adults need seven to nine hours of rest each night.

Even though you need up to nine hours of sleep, it isn't always easy to get an adequate amount of rest while you're on the road. But that doesn't mean it isn't possible to safely sleep. To reduce drowsy driving related risks:

• Take naps when possible. If you're tired, pull over to a safe space and nap. While naps aren't extended periods of sleep, they do count towards your 24-hour sleep total. A nap can also leave you refreshed, alert, and ready to drive again.
• Sleep before you drive. Don't waste precious sleeping hours before you start your next driving shift. If you have the chance to sleep before you start your haul, take advantage of the chance to comfortable rest.
• Take sleep breaks at night. Your body's natural rhythm is set to sleep at night. When possible, use night-time hours for sleep breaks.
• Avoid caffeine before rest breaks. Coffee won't keep you awake all night on the road. But it will make it more difficult for you to get a good night's rest.

Along with naps and night-time sleep, avoid medications or anything else that may make you drowsy. Allergy, cold, and anxiety medications may add to drowsiness and interfere with your ability to drive. If you need to take a medication while you drive, discuss non-drowsy alternatives with your medical provider.

Are There Sleep-Related Regulations for Commercial Drivers?

What does the law have to say about truck drivers and sleep requirements? According to the Federal Motor Carrier Safety Administration (FMCSA), drivers must follow Hours of Service (HOS) regulations. These include:

• HOS for carrying property or passengers. There are separate on the road limit maximums for drivers who carry property and people.
• Limits following hours off duty. Property-carrying drivers can drive for 11 hours after 10 consecutive hours off duty. Passenger-carrying drivers can drive for 10 hours.
• A 14-hour driving window. Property-carrying drivers have a 14-hour consecutive driving hour window. This can include drive time and break time. After 14 hours, drivers can't drive for 10 consecutive hours.
• A 30-minute break. After eight hours on the road (without a break), drivers must take 30 minutes off duty.

Truckers with in-vehicle sleep berths may extend the 14-hour limit under some conditions. Before you start working, verify the current laws with your employer.

Are you ready to start your new career? Contact Commercial Trucking School for more information.