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What’s the one thing that can mean the difference in a truck driver’s day? A well-rested sleep the night before (or the afternoon, depending on when and where you’re hauling).

There’s just the small problem of getting enough sleep in a big rig’s sleeper berth – and often with bright truck stop lights and noise all around you.

We’ve put together some handy suggestions on sleeping well on the road, no matter where you’re parked. Here’s four ways to get a good night’s sleep as a regional truck driver.

First, some facts

We’ve all heard that we need at least eight hours of sleep a day. It’s true, and for truck drivers, it’s especially important. Here’s why.

• A lack of sleep can slow down your reaction time and reflexes. It also makes focusing on the road much more difficult.
• In fact, studies show that driving on only 4-5 hours of sleep is similar to driving under the influence of alcohol.
• 20% of all vehicle crashes are caused by “drowsy driving”.

We know our drivers take pride in their stellar safety records. That’s why we encourage every Truline driver to get a full eight hours of sleep after every shift. So, without further ado, here’s how.

Establish a wind-down routine before bed

Once you and your rig are off the road for the day, a “wind-down routine” can help put you in the right mindset for falling asleep. You can accomplish this by stopping any stressful, high-energy routines, and following some calm, relaxing ones instead.

• An evening shower relaxes your senses. It also helps your brain realize it’s almost time to sleep.
• A leisurely evening walk, even around a truck stop parking lot, can help prep you for bedtime.
• Drinking herbal tea and reading a book can also relax you for sleep.
• Avoid electronics. This means no doomscrolling! If there’s something you really want to watch before bed, set your device to night mode to reduce blue-toned light (more on that in a moment).

Techniques like these will help your mind prepare itself for a good sleep, so you’ll be well-rested for the next day’s drive.

Set your rig up for sleep

At Truline, we know that well-rested truck drivers are crucial to performance and safety.  Truline trucks come with blackout curtains standard. There are other ways to customize your rig for sleep, though, so you get those eight hours of good sleep. Here’s some adjustments you can make so your rig suits your personal preferences.

• Add a light with a warm, orange-toned bulb to help your brain relax. Blue-toned lights, like the ones from tablets and smartphones, can surpress your circadian rhythm and make sleep difficult.
• Choose a pillow that’s right for your sleeping habits, back, and knees. You’ll wake up better rested.
• Consider a sleeping pad for your mattress for customized comfort.
• For more great customization ideas for your sleeper cab, check out this article we wrote a while back.

Invest in noise-cancelling earplugs

It’s true that truck stops aren’t exactly the most calming place in the world to spend the night. Even with blackout blinds in place, you might still hear air brakes, engines and general noise from a place that never really gets quiet.

Noise-cancelling earplugs can help you get the silence you need. These aren’t run of the mill earplugs. They’re engineered to filter out distracting noises and sounds, which means you’ll get the deep sleep you need.
If you own noise-cancelling headphones, they’ll work as well. You may find them more difficult to sleep in, though.

A noise machine can help

White noise can drown out any irritating noises outside your rig. It can also help your brain and body relax and prepared for sleep.

A simple fan often does the trick (and helps keep you cool as a bonus).  If you need something more, however, then take a look at the various noise machines on the market. Most should run off a power inverter and often have multiple different sound options. The soothing sounds of a rainfall might be just what you need on a warm summer evening.

Getting a proper sleep in a truck’s sleeper berth might seem difficult. A few easy tactics, though, will have you well on your way to a great sleep – and a great day on the road, too.  Want to get on the road with Truline? Hop over to our job opportunities page, and apply today.