Sleep Strategies for Noisy Lots

Driving a tractor-trailer means your options are pretty limited for pulling over and getting some shuteye. Many drivers head for lots at truck stops and rest areas. While these are convenient places to park for awhile, they also tend to be noisy.

A few tips for blocking out this noise for better sleep include:

• Use a white noise generator/sound machine: Bringing more sounds into your cab may not seem like the right way to block noise. But it depends on what kind of noise it is. White noise generators or sound machines produce ambient sounds that drown out noise from your surroundings, like other vehicles. You can also run a portable fan to create this effect.
• Buy some ear plugs: You might not be able to control all the noise around you. But you can block it out with a pair of ear plugs. Invest in a quality pair that reduces noise, allowing you to rest without tossing and turning.
• Watch where you park: If possible, avoid parking close to refrigerated trailers. They keep running and running, causing more background noise for you to deal with.

Tips for Timing Your Caffeine Intake

Watch How Much You Have

Downing a cup of coffee’s a great way to get an energy boost during long hauls. But be careful about how much you drink and when you drink it. A 2020 study found that high caffeine consumption — more than 3 or 4 cups a day — is associated with feeling sleepier overall and having shorter sleep duration.

Consider Caffeine’s Half-Life

That’s how long it stays in your body after you’ve finished drinking (or eating) it. The exact half-life varies, depending on caffeine amounts. Overall, it has a half-life of around three to five hours or more and reaches peak levels in your blood about 30 to 60 minutes after you have it.

Know Your Caffeine Cutoff Time

When should you avoid having anything with caffeine? Stop drinking coffee or other caffeinated beverages at least four to six hours before going to sleep. Otherwise, you’re likely to toss and turn until its effects wear off.

Tactics for Making Your Cab Darker

Not all OTR drivers are on the road during the day. If you tend to drive at night and use daytime for sleep, natural light can be a problem. But there are cab-darkening products you can use to block out as much daylight as possible, creating a darker environment for better sleep quality.

Blackout Curtains or DIY Curtains

Hanging up some blackout curtains on your truck windows instantly makes your cab much darker. If you don’t want to invest in these, there’s always the DIY route — make your own curtains from fabric or sheets. Just make sure they’re thick enough to block out natural light.

Sunshades

These are another great option for darkening your cab, though they might not make it as dark as blackout curtains. Put sunshades on your windshield and windows before going to bed. They’re great for keeping out some natural light and giving you some protection from the sun’s UV rays.

Sleep Masks

Don’t have blackout curtains or sunshades? Putting on a sleep mask is a simple solution. These masks cover your eyes, creating your own darkened environment for sleeping. You can also wear a sleep mask and hang up sunshades or curtains to block light as much as possible.

Other Tips for a Better Rest Routine OTR

What else can you do to make sure you’re getting the sleep you need before hitting the road? Use these tips as part of your routine:

• Watch what OTC medicine you take — some can have stimulating effects, while others have sedating effects.
• Put screens away about 30 minutes or more before you plan to sleep.
• Keep your cab comfortable with a temperature ranging anywhere from 60 to 67 degrees for ideal sleep conditions.

Blocking out noise and light and being smart about caffeine consumption means you can look forward to getting some decent sleep. When you start sleeping better night after night (or day after day), you’ll find it easier to stay sharp while driving all those miles.