Driver Lifestyles

Sleepy Expediter?

That’s OK, because it's a good run with some decent mileage attached but it means you'll be driving through the night, again.  Oh well, you tell yourself, that's the nature of the business, if I wanted to sleep at night, I would have chosen another line of work.

However, you've spent enough time behind the wheel to know that when 4:00 am rolls around, it becomes very difficult to remain alert. That’s the time when you'll be battling heavy eyelids and that inner voice that says, 'just pull over at the next rest area,  a 15 minute nap and you'll be fine.'

You almost give in to the voice but you keep truckin' - time sensitive freight and all that.  So, after draining another Mountain Dew, you're good to go, that is, until the next wall of fatigue hits you at sunrise.  That's when you realize how exhausted you really are and you don't know how you're going to make it the rest of the way without sleep.

You're not alone
It's important to know that according to federal statistics, long-haul trucks are involved in two-thirds of fatigue-related crashes, and while expedite fits into another transportation niche, its drivers become just as tired as those in truckload and face the same dangers.

"We are definitely on a collision course in this country," says a spokesman for the National Sleep Foundation. "More and more drivers are on the road, and millions of them get behind the wheel feeling sleepy, apparently without considering the inherent dangers they pose to themselves and others."

"This is a wake-up call to everyone who drives a motor vehicle: driving while feeling drowsy or fatigued is a lethal combination, and is no less an impairment than driving while drunk," he adds.

The reference to drunken driving is apt because a research study has determined that being awake for 18 hours produced impairment equal to a blood alcohol concentration (BAC) of .05, and .10 after 24 hours; .08 is considered legally drunk.

Other research indicates commercial drivers and people with undiagnosed sleep disorders such as sleep apnea and acute insomnia (include truck drivers as well) are also at greater risk for fall asleep crashes.

Learning to recognize the onset of fatigue will help prevent a dangerous micro sleep, which lasts two or three seconds or longer. This advanced stage of fatigue, which can happen without warning, means the time to stop for rest has long passed.

You can minimize the impact of fatigue by knowing how to anticipate its onset, understanding your sleep needs and patterns, and taking "pre-emptive" action.

Your body and sleep
In understanding your need for sleep and it's patterns, we have to examine your body's Circadian rhythms (24-hour cycle).

Experts tell us that after the sun goes down, the body automatically lowers its temperature, digestion slows and the chemical melatonin, a hormone that triggers sleep, is released into your  system. When you miss bedtime, this cycle is disrupted and fatigue is much more likely. You're at risk in the daylight as well because because a circadian "trough", or dip in alertness, can occur then.

The circadian cycle is so strong that even a completely rested driver can experience some afternoon fatigue.  For different people, this afternoon fatigue can hit them just after their noon meal or as late as 4 or 5 pm.

According to sleep scientists, you can put off the need for rest only so long.  At some point the body's need for sleep will overcome the attempts of the conscious mind to remain wakeful.  Before you set out on that overnight run however, there are some tips that can enhance your alertness and forestall, if only for a short while, your need for a good night's slumber.

Get enough sleep
The experts say that adults need about eight hours sleep per night.  Unfortunately, those experts never drove a truck for a living.  You have probably discovered for yourself just how well you sleep in a truck, whether it's parked or moving in a team operation.

It's a foregone conclusion that you will probably not get those eight hours suggested, so it's best to plan on daytime naps whenever possible.  Even those short naps during the day will help when fatigue sets in during the night time driving shifts.

Naps are most effective at the onset of fatigue, Strategic napping should be no more than 45 minutes if you need to wake up refreshed. Longer napping means you will get more fatigue reduction, but it will also be more difficult to come awake quickly.

With the expediter's constant desire for on-time performance, you might be reluctant to stop for that much needed power nap in the middle of a run.  But, those 15-30 minute breaks might be just what you need to maintain a safe level of alertness and anyways, it's better to arrive a little late than not at all.

Fighting fatigue through diet
Have a good look at your diet - it’s very important if you want more energy in your daily life and especially during the overnight drive time. Suggestions include:

Drink plenty of water 
A dehydrated body functions less efficiently.
Be careful with caffeine - one or two caffeinated drinks (like coffee, tea or cola) per day boosts energy and mental alertness. However, heavy caffeine users (more than six drinks per day) are prone to anxiety, irritability and reduced performance.

Eat breakfast 
Food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals or wholegrain bread.

Don’t skip meals 
Going without food for too long allows blood sugar levels to dip. Try to eat regularly to maintain your energy levels throughout the day.
 
Eat a healthy diet 
Increase the amount of fruit, vegetables, wholegrain foods, low fat dairy products and lean meats in your diet. Reduce the amount of high fat, high sugar and high salt foods.

Don’t overeat 
Large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals to spread your intake more evenly. This will result in more constant blood sugar and insulin levels.

Energy foods
Some foods promote alertness. Foods high in protein can keep you alert since they contain tyrosine, an amino acid that induces wakefulness. High-protein foods include cottage cheese, nuts and, when eaten together, rice and beans.

However, some foods, notably meat and fish, contain both protein and tryptophan, an essential amino acid that aids in the production of melatonin, a substance that makes you sleepy. To get your protein without sleepiness, try a protein bar.

Increase physical activity 
You just knew this one was coming. Physical activity boosts energy levels, while the sedentary lifestyle of a professional driver is a known cause of fatigue.

Physical activity has many good effects on the body and mind. For example, exercise and moderate physical activity reduces blood pressure, helps to maintain a healthy weight, and is an effective treatment for depression and anxiety.

Stimulants
Caffeine, especially the dose in a cup of coffee, is perhaps the most effective wakefulness agent. Caffeine can stay in the body for up to six hours, but its effect on wakefulness will vary with the strength of the coffee and a person’s individual susceptibility to it. Typically a cup of coffee will keep you alert for an hour or two after it takes effect, about 20 minutes after you drink it.

The average cup of coffee has 90 mg of caffeine, while a 12-ounce Diet Coke has half that. Researchers recommend about 150 mg. of coffee to provide wakefulness for short periods.

Good luck and stay awake!