I recently saw a post on one of the Facebook LTL Groups about driving nights and that spurned my topic for tonight's post.
When I was in training I struggled really hard with driving nights. My trainer liked to drive from 10 am to 9 pm and then make me takeover. It was team style training/driving and it sucked. About 3-4 am, I was like a zombie. Sometimes I couldn't make it through my shift and had to pull over and nap for several hours. I was usually good until about 2 am, after that all bets were off.
Fast forward a year and when I was at FedEx Ground, I constantly had to wait on my meet driver. So I would go in the sleeper and make it slightly stuffy back there, burrow under the covers and start various breathing exercises I read about on google and slowed my pulse rate down and closed my eyes. The next thing I knew, I was easily able to fall asleep on demand within 2-3 minutes.
9 years later I have mastered the 12 minute power nap. On a rare occasion, I need an extra 10 minutes, but that's not too often. I try to avoid that as 30 minutes makes me groggy. If you nap 30 minutes or more, you run the risk of getting into deep REM sleep, which you do not want to do. That's where grogginess and fatigue really begin to take their toll on a night driver.
If you're tired, your head is bobbing, your eyes are heavy...PLEASE, find a rest area, find a truck stop, a turnout or an off ramp and grab a nap. There is NO LOAD worth your life, worth falling asleep behind the wheel and killing yourself, an innocent family or other motorists. Do not ever let any dispatcher, manager or meet driver push you that hard. At the same time, it is your responsibility to make sure you get adequate sleep before your shift. With that said, let's dive into things you can do to sleep during the day, get a nap in when you need it and stay safe while driving nights.
Sleeping During the Day
This was probably the toughest thing for me to get down. I would go to bed and I'd toss and turn, the slightest ray of light and I was wide awake. Our Circadian Rhythm has us programmed to wake up at light. It's our bodies natural alarm clock. It's tough to fight it, it's tought to change our sleep cycle to accomodate the working world. Many nights I went out on the road with 2-4 hours of sleep. The 10.5 hour drive to and from the meet points were brutal. I got home and house work went to the way side and I went to bed too early. Repeat the cycle all week. Then wreck your schedule on the weekend and repeat the previous week all over again this week. UGH. UGH. UGH. This is very dangerous. It results in a sleep deficit. Once you're behind, you don't break even until the weekend and you get enough sleep. So how do you sleep during the day? Even with the methods I'm going to share with you, there's still a learning curve but it gets better quickly with this knowledge.
Sleep Mask
The first thing, you need a DARK room. But how do you filter out all that light coming from around the door jamb, under the door and in the windows? You don't. Blackout curtains help, but they don't eliminate all light. Neither does stuffing a towel under the door. Foil on the windows expands and crinkles and pinholes still develop. The best way is the Mzoo sleep mask. It is soft, 3D contoured and can be adjusted to fit comfortably and block out ALL LIGHT from hitting your eyes. You can get one on ebay for $15 - $20.
Meds/Sleep Aids
Secondly, I use melatonin. Now, be careful here. Too much melatonin can make you groggy all day. I started out with a 10 mg tablet and wooooooo! I drove from Denver to Wamsutter and back to Laramie before I snapped out of it. That was a brutal day. Lesson learned. I bought a pill splitter from Walgreens and bought a bottle of 3 mg tablets of melatonin. I split all the tablets in half. I took a half (1.5 mg) about 30 minutes before bed time. I was out like a light and slept beautifully. I didn't need to increase my dosage or make other adjustments. If 1.5 mg doesn't work, gradually increase. You can even cut the halves in half and increase that way. Find what works for you, slowly. I also take a pair of Advil PM tablets too. The melatonin puts me to sleep, the Advil PM helps me sleep the entire duration.
Some doctors may try to prescribe Ambien...not a good idea. It can actually make you fall asleep while you're driving at night. It's a super powerful sleep aid.
Hearing/Noise Cancellation
Fortunately, I live alone and have no kids, just a pair of cats. So I don't feel the need to use ear plugs to drown out any noises while I sleep. If you have kids or loud neighbors dogs or kids, a pair of soft foam ear plugs should do the trick, just make sure your alarm is loud enough to wake you up if you wear them.
White Noise
White noise apps can be downloaded on your phone. They can play white noise, thunderstorms, river/streams/rushing water, fan noise, and various other things that can help put your mind at ease. You can also buy machines, but I think the apps do just fine and they're typically free. You can use a pair of soft earphones with the app in lieu of ear plugs.
Showers
A nice hot shower just before bed helps tremendously. I usually take my melatonin and advil pm as I'm preparing to take my shower. Then I get out dry off, put on my sleep attire, finish my last 2 or 3 things and off to bed I go.
Sleep Schedules
Another important part is keeping the same schedule on the weekend if you can. It's harder for those with kids, because of course your kids and spouse want to see you, do stuff and spend time with you. So if that's you, use 2-4 hour naps to bridge your weekends to your work week the night before you go back to work. Definitely keep the same sleep schedule during the week. Stick by your bed time and get up with your alarm. Some days will be worse than others. Use the power naps to bridge the gaps.
I have a very nice heated mattress pad which keeps me nice and cozy in the winter time. My thermostat is set at about 70º in my house. In the summer time it's set at 68º. Both of those help your sleep patterns as well because you're comfortable. Too warm and you'll sweat and wake up, too cold and you'll wake up freezing. A comfortable bed is also a key to a good nights sleep.
Typically, I get between 7 and 8.5 hours of sleep which is perfect. Each person's needs will vary. I try to zero in on 7.5 - 8. If I get too much, it's just as bad as not getting enough.
Breathing Exercises
I'm not going to post all the methods. I don't even remember which one I initially used, but you can go to the google search link below and read several and try them until you find one that works.
Breathing Exercises for Sleep
Eating Right
Eating right is a big key to getting good sleep. Well balanced nutrition and diet. Avoid soda and sugary foods before bed time. Try an apple or a banana and a small glass of juice instead of a coke or Dr. Pepper. Avoid candy at night as well as the sugary drinks. One or two is ok.
Don't rely on alcohol to get you to sleep. Or illegal narcotics. If you've tried all my methods above and you still can't get to sleep, you need to schedule an appointment with your physician and start working with them to figure out what's going on.
Driving
My route starts about 6 pm and ends at 4:30 am. I do fine driving up to my meet point. I get there, take my 30 minute break and do my swap. Then I usually drive back. It's when I'm about 2 hours from the yard I occassionally get tired. When I do, I just pull over in a turnout or an off ramp and put my sleep mask on, set the timer for 12 minutes and lean back in the seat and close my eyes. The timer goes off and I feel refreshed enough to get back to the yard and then home. If you have someone waiting on you, try to not to stop and sleep. It's not fair to them. They're waiting on you and want to get home to their families and obligations. Sleep on your 30 minute break and/or grab a nap on the return leg. Some nights are just tough and you might need two naps. It happens, but not very often.
Good luck and be safe out there drivers!
Disclaimer
All of the information I have provided above is what worked for me. This should help you establish a baseline and you tweak it from there. Nothing here is to be construed as or considered medical advice. I am not a doctor, I am not licensed to give medical advice nor is this intended to be medical advice. Talk to your physician if you have any questions or concerns about these methods. I am not liable for any use or misuse of these methods. What works for one person, may not work for another. But these are fairly simply and legal methods you can try and experiment with and not run afoul of the DOT Medical Standards or Substance Abuse Policies.