Truck driving is essential for transporting goods to and from destinations all across the world. Being a truck driver is an important and highly valued job, but it can be very physically and mentally demanding. Long hours behind the wheel, time away from your family and irregular work schedules can all contribute to fatigue and increase stress levels.
To ensure your drivers are safe, healthy and at their top performance, you need to know how to manage truck driver fatigue effectively before it becomes a problem. In this blog, we’ll delve into the top causes of exhaustion and the best way to prevent and overcome this.
At Smith Bros, we’ve got a range of advanced trucks for sale with smart technology that can help drivers keep on top of their fatigue whilst maximising comfort for long haul journeys.
What causes truck driver fatigue?
In order to effectively manage and treat fatigue in drivers, we need to dive into the causes. Fatigue is more than just a feeling or tiredness and is a prolonged state of both mental and physical exhaustion. Fatigue not only affects health, but it can also influence a driver’s performance. Fatigue can be caused by:
- Long hours on the road – Many drivers can spend upwards of 10 hours a day driving.
- Irregular and disrupted sleep schedules – Working nights or irregular shifts can cause issues with sleep.
- Sleep quality – Some cabs or truck stops may not be comfortable and provide a good night’s sleep.
- Limited stimulation – The repetitive sight of long roads and being confined to a small cab can cause mental fatigue.
- Lifestyle factors – Poor diet, limited exercise and dehydration can all contribute to fatigue.
How to manage truck driver fatigue
1. Follow Hours of Service (HOS) regulations
The FMCSA has set out a number of rules regarding hours of driving to prevent overexertion. These regulations include:
- Setting a maximum of 11 hours of driving followed by at least 10 hours off duty
- 14-hour workday limit, including the 11 hours max for driving
- 30-minute break after driving for 8 hours
- 7-day work week limited to 60 hours
To ensure compliance with these regulations and to help prevent overworking, drivers need to log their hours and breaks to ensure they are working the correct number of hours and having suitable rest periods. Following and tracking these rules is a simple but effective way to help manage truck driver fatigue.
2. Ensure quality sleep
A proper sleeping schedule can make all the difference when fighting fatigue.
- Stick to a strict sleep schedule, going to bed and waking up at the same time every day, even when you’re not working. This will get your body in sync and help to prevent disrupted sleep.
- Create a comfortable cab environment. Make sure your cab is fit for sleeping, using blackout curtains to keep out light or earplugs at noisy rest stops.
- Make sure you don’t eat or drink before bed. Especially avoid caffeine and alcohol as these both cause disruption to sleep.
- If you’re feeling fatigued or struggling to stay alert, take a break and have a short 30-minute break to help restore your senses.
- Get enough sleep. Truck drivers need at least 7-9 hours of sleep in order to feel refreshed, focused and ready for a long day of driving.
3. Adopt a nutritional diet
Getting the right nutrients in your diet is key to keeping you energised on the road. When travelling up and down the country, your options for healthy fast food at truck stops are, however, limited. Here’s how you can ensure you’re eating and drinking right:
- Make lunches or meals at home to bring on the road.
- Fuel yourself with healthy snacks like fruit, yoghurt or nuts.
- Eat smaller meals regularly rather than large meals.
- Avoid lots of sugar, processed foods and energy drinks as they can cause energy crashes.
- Ensure you’re well hydrated throughout the day, drinking plenty of water to help fight fatigue.
Eating well and staying hydrated not only helps you stay focused during long shifts but also contributes to healthy sleep and digestion.
4. Keep physically active
Prolonged sitting when driving can lead to a number of problems, from poor circulation to aching muscles and drowsiness. Exercising on shift during breaks or taking time to regularly stretch can make a huge difference.
- When you take your breaks, take a 10-minute fast-paced walk to help increase blood flow and prevent aching.
- Consider integrating a HIIT workout into your daily routine, including exercises like push-ups, jumping jacks and squats.
- If you find yourself stuck in traffic, get some light stretching time in, rolling your shoulders, stretching your arms and neck to prevent stiffness.
Physical activity not only helps to keep you generally healthy, but it’s a key part in preventing truck driver fatigue.
5. Take time to care for your mental health
Mental fatigue can have a huge influence on driver performance, and stress can have a wide range of physical effects on the body. The isolation of trucking, as well as high stakes and responsibility, can all have negative effects if not managed properly. Take time to care for your body as well as your mind by:
- Maintaining regular contact with family and friends via video or audio calls.
- Keep yourself mentally stimulated with music, audiobooks or podcasts
- Utilise relaxation techniques and take time during breaks to do what you enjoy.
- Ensure you have a support network or reach out for help if you’re feeling alone or anxious.
Community is also a big part of trucking, and there are plenty of forums, groups and meet-ups for fellow truckers to utilise for support and entertainment.
6. Utilise technology
There are a number of apps and truck driver fatigue monitoring systems that can help keep drivers safe and indicate when they need rest. Fleet management software uses cameras and sensors to monitor movement, steering and alert drivers to signs of fatigue.
Time tracking technology will also assess how long drivers are on the road and if they are spending too long driving or need to be more compliant with rest requirements.
Sat Navs and route planning apps are also great for managing fatigue as they can help shorten journeys and prevent unnecessary stress from delays and traffic.
What are the signs of fatigue?
One of the most important steps to forming an effective fatigue management plan is to identify the main symptoms. These include:
- Regular yawing or excessive blinking
- Difficulty focusing or keeping eyes open
- Becoming restless or irritable
- Muscle stiffness or soreness
- Making mistakes like missing exits or incorrectly reading signs
- Forgetting periods of driving
- Dozing off at the wheel – this is extremely dangerous
If you notice any of these symptoms whilst on a long haul drive, it’s clear you need to stop and take some time to rest. If you let these symptoms continue, they can easily escalate into a dangerous situation on the road.
Stay safe on the road with the right rest methods
Mental and physical fatigue can be difficult for truck drivers, but staying aware of the causes and formulating a careful management plan can help keep you feeling alert and refreshed for long journeys.
If you want to know more tips and tricks for life on the road, take a look at our dedicated blog. Alternatively, for advice on trucking systems and models, our team of experts are available to contact for advice and guidance.
