Dealing With Driver Fatigue: 5 Tips For Truck Drivers

Only those who work in the trucking industry really understand what we mean when we say "driver fatigue." It isn't just being tired, or bored from driving the same highways for hours on end. It's the overwhelming physical and mental exhaustion that comes with life on the road.

Truck drivers who are frequently fatigued may be at increased risk for getting into accidents. Fatigue can lead to slower reaction times and a reduced ability to assess situations quickly, including a reduced ability to assess your own exhaustion. According to the U.S. Department of Transportation, driver fatigue is a leading factor in large truck crashes each year.

Here are five tips for truckers battling fatigue.

1. Re-evaluate your sleep schedule

In an industry where miles equal money, sleep means less of both in a given day. While you may not be able to (or even want to) sleep six to eight hours in a stretch, you can experiment with your sleep pattern to find what works best for you. Try sleeping at different times, for different intervals, and see how that feels.

Think a short sleep break is a waste of time? According to the National Sleep Foundation, naps can "restore alertness, enhance performance, and reduce mistakes and accidents." A NASA study on sleepy pilots and astronauts found that a 40-minute nap improved performance by 34 percent and alertness by 100 percent. If it works for astronauts, it can work for you.

2. Eat healthier

While that fast-food burger may be quick, easy, and delicious, it could be part of what's contributing to your fatigue. Food is your body's fuel, and what you put into it makes a difference.

Your body exerts energy to process food, but with junk food it's not getting many nutrients in return. A candy bar may give you a quick sugar rush, but once it wears off you're left feeling more tired than when you started. Go for a tuna or chicken sandwich instead of a fatty burger, and grab an English muffin or bagel instead of that sugary donut.

3. Limit caffeine and alcohol

Caffeine is a stimulant. Alcohol is a depressant. When used regularly, both can have major effects on the body that, in the long run, contribute to various health issues, including fatigue.

Caffeine goes straight to the brain and blocks the receptors for adenosine, the molecule that builds up and makes you feel tired. While the receptors are blocked, you feel wide awake for a while. Eventually the brain makes more receptors, which is why you need more caffeine to feel the effect. Caffeine also increases adrenaline, which can raise your blood pressure and cause headaches, dizziness, or nervousness.

Alcohol alters the brain's neurotransmitters and affects the medulla, the area that handles automatic functions like breathing and body temperature. When alcohol interferes with the medulla, it causes sleepiness.

4. Stay hydrated

Dehydration can lead to drowsiness, headaches, and muscle cramps. You have enough to worry about on the road, so stay hydrated.

Water doesn't just quench your thirst. Drinking water helps regulate your body temperature, lubricate and cushion joints, and protect your spinal cord and other sensitive tissues, all of which contribute to your overall health and combating fatigue.

5. Pay attention to your environment

Your truck is where you spend a huge majority of your time, so make sure it isn't contributing to your fatigue. The bouncing and jarring truckers are exposed to while driving can have serious consequences, including back pain, spinal degradation, and general soreness. Seat-suspension technology that limits these factors can help combat driver fatigue.

Combating fatigue can go a long way toward not only improving your day-to-day driving experience, but improving your life. Don't ignore it.

Remember, these are general tips and not medical advice. If you are concerned about a medical condition or need treatment, consult your physician.