Sleep Acclimation?

To add to my previous post regarding the physiology of sleep, I think it is important to discuss another aspect of trucking that can really be a problem for truckers: caffeine. When I was first trucking coffee was the most prevalent form of caffeine intake, although some truckers were popping caffeine pills or other "uppers" (and thank God that is largely in the past). However, with the advent of sweetened energy drinks target marketed to younger people (and I hate the taste of them) it does seem that caffeine overdose has now become a real problem for younger people. Heart attacks and other bad health effects have been a sad outcome.

If you want to sleep well, then stop all caffeine consumption at least 4-6 hours prior to sleeping. This should be common sense, but I see many a trucker chugging their energy drinks right up until their sleeper berth time, trying to squeeze those last few miles in for the day... and then wonder why they can't sleep.

I have reduced my caffeine intake to a large cup of strong coffee when I start my shift, which lasts me several hours. I might add a double shot of cold coffee (Starbucks double shot) if I need it, and only if I need it. I DON'T drink coffee after about the 5th to 6th hour of my 14. Instead I rely on apples, carrots, or other light fruits or vegetables to tide me over until my shift is done.

I don't eat a big breakfast prior to my shift. If I eat a breakfast at all it is a bowl of oatmeal, which can last me pretty much all day with fruit and vegetable snacks thrown in as needed. If I eat meat and/or fat with a big meal for breakfast or lunch I will likely become drowsy and feel I need a caffeine boost. This is basically the worst of all options.

When I finish my shift I want to be hungry, eat a protein dinner, and go to bed.

With high caffeine consumption it is possible to experience caffeine habituation. In the early stages of CH you will find that you need higher doses of caffeine to have the same effect. In later stages of CH the biochemistry of caffeine will have an OPPOSITE effect, greater caffeine consumption will actually make you feel DROWSY. The only way to overcome CH is to stop intake of any caffeine for a period of 2-4 days. People that are seriously habituated may actually experience withdrawal symptoms, with the shakes. Once you have not had caffeine for a period of days, you can resume taking caffeine and enjoy the same lift as you did before CH set in.

Don't lean on caffeine too heavily to make your miles. Stop intake hours before you plan to sleep.

Common sense.

 

I gave up a ton of caffeine when I went on the road, at home I was a 2-3 pot a day coffee drinker drinking it all day long, now I drink a cup of coffee a couple times a week on the road

Nicotine on the other hand is what has gone through the roof for me compared to being at home....