Tips for staying alert/awake on graveyard shift

I am driving the graveyard shift again about 4 nights a week and I am having trouble adjusting. Besides getting sleep during the day is there anything I can do at night that will help me stay focused?

I tried those 5-hour shots and Rockstars but that just gives me the shakes. I also stop every two hours and walk around the truck a couple of times but by 3 or 4 am my body starts shutting down. I will pull over on an off ramp and take a two hour nap but when I do that I stay up all day again when the sun is up.

 

Not really. I've worked Graveyard and it takes a couple of weeks to get adjusted. One trick I can suggest is stick to sleeping during the day on your days off. Switching back and forth will screw your rest cycle up.

 

Increase those walks around the truck to a ten minute walk. It helps me, but other times there is nothing but a nap that helps lol. The worst time for me is when the sun starts coming up.

 

Ya, once I start seeing that "glow" before the sun rises my eye lids feel like they have 20LB weights connected to them. Once the sun is up above the horizon my body starts waking up again.

 

Your body wasn't made to sleep during the day. And drinking energy drinks will just keep you up all day anyways. The best you can do is like the other member said, try to maintain your sleep/wake cycle on your days off. Stop and take walk breaks or even jog around your truck in order to get your heart pumping. Listen to some headbanging music. Make sure during the day you can keep your bunk as dark as possible. Even get those sleep masks to cover your eyes. I was bad, I just started smoking to stay awake when I drove a lot at night. I don't suggest that for you.

 

Don't worry. I have the same issue. The horizon has always didn't to me. I run over night alot to (4-6) days a week. I'm OTR so my hours change alot but the biggest thing I can stress is make sure you have atleast 8 hours of sleep prior. To running. I know sleeping during the day is hard but get a black out mask and it will improve your rest.

Also I've found that a power nap of 15-45 minutes works best for me. Anything over a hour really screws with getting to sleep that night. Best time for your power nap is when the sun is coming up, you at the point you feel the most tired and you will fall asleep quick and have a general better rest because your body wanted it so bad.

The body needs a steady schedule, and until you have found that balance you will be out of wack. Don't worry though, as much as I do it my body still had to readjust when I through a day run or two in there.

 

I have the same trouble too brother. I run night linehaul and with a 6 hr run plus jockeying freight on the dock its tough. Usually around4-5am I get so tired I have to pull over for a power nap. Im assuming during that 1-6am time frame, your body needs rest. Thats why the new HOS has that rest period during that time.

I chug redbulls, drink cofffee and it helps some what. But i still end up getting those micronaps which I cant do anything about. I try to sing to myself and just hit myself repeatedly in the face or chest.

I cant sleep more than 4 hours during the day under any circumstance. So trust me I feel your pain.

 

Also try finding someone to call and BS with during that time, that helped. Or get a CB. some say lots of garbage on it, which is probably true but at least you could shoot the #### with drivers which helps. I also munch on food and that helps too, but as soon as I stop I get tired again.

Another thing is turning on the dome light in the cab sometimes. That dark cab just makes me wanna go night night..Haha

 

Having the same issue this week. When i'm home, i have no problem staying up(actually sleeping is the problem) but on the road, past 2230 and im nodding out. To make matters worse i'm still with my trainer and i feel like hes laughing inside at the newb that has 5 hours left on his clock but is falling asleep at 2300. I only have like 40 hours or training left so im trying to push it. Maybe being solo on my own schedule will help.

 

Don't worry Dewey it is going to take some getting used to!

Try not to drive so comfortably. Sit up more straight, keep the air a little cool in the truck. You can even drive with your window half way down or so. Fresh air helps. Another thing that really helps is you can replace your reading lights above the driver and passenger seats with blue or red bulbs. This way you can leave them on and the light from them helps keep you awake. Instead of music, try listening to some good talk radio shows or books on cd. This gets your mind into a conversation or story and you stay alert. Satellite radio has some really good shows on at night like Coast to Coast or the Trucking channel or the book channel (used to have playboy at night!) You can also keep your CB on and maybe talk to some other drivers pullin the graveyard.

Keep moving! Turning your head, eyes, neck etc... You can even do some exercises in your seat like leg lifts, calf crunches, side to side crunches with your torso, anything simple that raises your heartbeat but doesn't interfere with your driving.

The 5hr energy is ok but I personally believe that your body will become dependent on it. You will find yourself drinking more and more of them. A nice ice cold diet coke or ice tea works pretty good and isn't overboard. Of course the standard, coffee! Also don't eat a big meal before your shift. This tends to make a lot of people tired. Eat healthy.

Like the other poster said, its only natural. You have an internal clock of which you are now shocking for the first time in your life. Again like the other guy said, try to keep the same schedule if possible when you go home. Home time really throws a wrench in your body's clock and you will eventually find yourself more comfortable in your truck on the road then when you are at home in your bed.

This is an obvious one but I figured I would mention it nonetheless! If you are taking any medications, even if they are daytime non-drowsy, they can still affect you when you are doing out of the norm things in your lifestyle that you aren't used too.

It is true though that the absolute toughest time to drive is when the sun is rising. No matter what, DO NOT PUSH YOURSELF!!! IF YOU ARE TIRED, PULL OVER!!! Its not worth it and even if you just need a 30 minute nap then do so. There are many factors that can be going on with your body that can make being tired even worse. Don't wait to the point where you are nodding or even winking too long! PULLOVER!!!

Hope this helps man!