Truck drivers need to have superb concentration and focus when driving their trucks down the road. However, many truck drivers’ performances are compromised because they don’t have enough sleep every night. Good sleep quality is very useful to help them achieve better performance, especially when they are doing their driving job.
If you are a truck driver, you may want to read this article for tips on how you can get more out of your sleep and sleep better every night. Here are some important tips that you can practice to improve your sleep quality efficiently.
1. Start with a good diet
Life on the road is hard. This may the hardest recommendation to implement but it is the most important. The first thing that you can do, especially when you want to improve your deep sleep quality is have a good diet. It is recommended for you to maintain a good diet every day that consists of fruit and vegetables and no sugary drinks. Some foods contain a high amount of nutrients which are good for increasing the melatonin level in your body. This is an important hormone that is responsible for your good sleep quality.
Some fruits are good for helping you improve your sleep quality, for example, kiwi or tart cherry. Both foods contain a high amount of vitamin C which is good for your body. Some research shows that kiwi can increase the serotonin level in your body significantly. This hormone will regulate a good mood and happiness.
2. No phone or harsh light before going to bed
Not many people understand the importance of putting your gadgets away before you go to bed. Bright light from mobile devices or other lighting sources can make your brain start thinking that it is the right time to stop producing melatonin levels. When this situation is continued for a long time, your body will produce a smaller number of melatonin levels every day.
Smartphone light will disrupt the melatonin production in your body. Therefore, it will disrupt your sleep cycle every night. A bad habit of watching movies on your smartphone every night will cause an artificially induced jet lag syndrome. It will be harder for you to fall asleep every night. This situation will lead to serious health issues in the future. Try listening to a podcast or getting some extra sleep instead.
3. Take a supplement for helping you sleep every day
If you are looking for a good remedy for your sleep deprivation problems, you may want to take a look at some of the best supplements for sleep. Some important nutrients are good for helping you sleep well every day. CBD or cannabidiol is a non-toxic natural cannabinoid can be a good choice for you. This compound will interact with the natural human endocannabinoid system, so it will keep your mind and body relaxed and healthy.
CBD will also work synergistically with the melatonin hormone. Melatonin is mainly created in the pineal gland. It will help your body regulate a good sleep-wake cycle. Some supplements also contain artificial melatonin which can be used to boost the production of natural melatonin in your body. Combining both CBD and melatonin compounds can be very effective to help you sleep well every night.
4. Have a better mattress
Many truck drivers have bad mattresses in their sleepers and get robbed of critical minutes of sleep. When you have a bad mattress in your semi-truck sleeper, you should consider replacing it with the new one. Many different types of mattresses are available today for your big rig. You can compare some available products before you decide to select a good mattress for yourself. One of the best upgrades you can make is from the bed that came with your truck to a custom semi-truck memory foam mattress.
Memory foam is commonly made from viscoelastic material which will be soft and energy absorbent. It will distribute your body weight evenly, so you will feel more comfortable when sleeping on top of one of these beds over the standard mattress. This mattress will also reduce the risk of developing back pain issues very effectively.
Following all of those tips above can help you improve your sleep quality effectively. It is recommended for you to have 6-8 hours each night behind the wheel.