1. Find a Safe Place
Truck stops, rest areas, and company parking lots the best place to park to get some Z's.
2. De-Stress
It's common to feel wired and tired at the same time when you've been on the road. Taking a walk, other light exercise, a phone call with your family, or reading a book will help you de-stress and sleep well.
3. Comfortable Bedding
Making your truck feel like home will help you sleep better. Make sure you stock your truck with cozy sheets, blankets, and pillows.
4. Bunk Temperature
It is recommended to sleep between 60-68 degrees for quality sleep.
5. Block Out the Light
Use curtains or a sleep mask to block out all light. Light from parking lot lights, headlights, and the sunrise will impact your circadian rhythm and prevent you from getting a good night's sleep.
6. Keep it Quiet
Truck stops and rest areas by the highway can be noisy. Block out all sounds with some good quality ear plugs.
7. No Caffeine
Caffeine and other stimulants can disrupt your sleep. Avoid caffeine at least 4 hours from bedtime.
8. Limit Screen Time
The light from your phone or tablet mimics daylight and will disrupt your sleep. Avoid screen time at least an hour before bedtime.
9. Bedtime Routine
Combining the tips above will create a great bedtime routine that will lead to really great sleep. Stick with it and stay consistent.