Improving Sleep Habits

truck driver sleeping on semi steering wheel

According to the Centers for Disease Control and Prevention (CDC), adults ages 18 and up require a minimum of seven hours sleep per night. 

The problem is that many factors can disrupt a person’s ability to get even the minimum amount of quality sleep. These factors include stress, working irregular hours, and practicing unhealthy lifestyle habits.

Read the information below and decide how you can better improve your sleep habit

recognize the hazards


Exterior noise at a truck stop or rest area can disrupt your sleep. Interruptions due to phone calls, texts, and emails also make it difficult to get quality rest. Additionally, odd sleep schedules, parking in unsafe areas, stressful delays, and adverse weather can affect sleep patterns.


Sleeping on an uncomfortable bed or pillow can make it difficult to fall asleep or get quality rest. Additionally, a C-PAP device malfunction or other equipment breakdown, such as a broken heater or failed air conditioner, can make sleeping a challenge.

personal behaviors

Sleep disorders, such as obstructive sleep apnea, restless leg syndrome, and insomnia, can disrupt sleep efforts. Additionally, obesity; smoking or consuming stimulants; eating unhealthy foods; watching electronics; and drinking alcohol, caffeine, and other fluids before bedtime can make sleep difficult.

know the defense

develop healthy habits

  • Exercise regularly to manage stress.
  • Lose weight, if needed. Obesity can lead to a sleeping disorder like obstructive sleep apnea. 
  • Eat healthy foods and avoid alcohol, caffeine, and smoking. 
  • Consult your physician regarding any sleep issues. 

practice a pre-sleep routine

  • Avoid the following at least one hour before bedtime:
    • Heavy or spicy foods
    • Excessive fluids 
    • Alcohol, nicotine, caffeine, or stimulants

try sleeping aids

  • Use a blackout curtain to create a dark sleeping environment. 
  • Wear a blackout mask. 
  • Wear ear plugs to block out unwanted noise. 
  • Listen to white noise. 
  • Keep your C-PAP device clean, sized correctly, and in proper working order. 

Note: These lists are not intended to be all-inclusive.

This material is intended to be a broad overview of the subject matter and is provided for informational purposes only. Joe Morten & Son, Inc. does not provide legal advice to its insureds or other  parties, nor does it advise insureds or other parties on employment-related issues, therefore the subject matter is not intended to serve as legal or employment advice for any issue(s) that may arise in the operations of its insureds or other parties. Legal advice should always be sought from legal counsel. Joe Morten & Son, Inc. shall have neither liability nor responsibility to any person or entity with respect to any loss, action, or inaction alleged to be caused directly or indirectly as a result of the information contained herein. Reprinted with permission from Great West Casualty Company.