Road Transport
Tips
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If you're experiencing fatigue, the best advice is to get some rest immediately. But the only real way to combat fatigue is to prevent it from happening. Here's some good advice on avoiding sleepiness and chronic fatigue -- things you should do at home and on the road.
Exercise
All you really need is about 30 minutes of moderate physical activity every day. You can even break it up into three periods of ten minutes spread throughout the day.
Diet
Try to eat a well-balanced diet with three meals a day. A nutritious meal should be eaten before the beginning of a shift, and for night shift drivers, a snack or light meal between 2:00 and 5:00 am, when drowsiness is most likely to occur.
Sleep
If you're not getting enough deep sleep, you have to change your lifestyle. It can be difficult when you only have eight hours between shifts and a family that needs you. In the long run, however, a good night's rest will pay off with safety dividends.
Night shift sleep
Go to bed, in a dark room, as soon as possible after a night shift and put a "Do Not Disturb" sign on the door. Avoid smoking, alcohol and heavy meals immediately beforehand. Always maintain a regular bedtime.
Breaks
Stay sharp with five-minute breaks every two or three hours on the road. Get out of the cab, stretch, walk around or eat a light snack.
Caffeine
Try eating some chocolate or drinking coffee or cola for temporary relief from fatigue. Watch out, though, since too much caffeine can make it difficult to sleep when you need it.
Radio or CB
Avoid lulling yourself to sleep with soft music. Instead, try to stimulate your mind by talking to others on your CB or just listen to a radio talk show. It's also a great way to keep in touch with the outside world.
Inside your cab
Don't let your driving environment get too warm or too quiet. Vary the temperature inside your cab by turning down the heat or rolling down the windows
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