How to stay alert while driving long distances - 9 tips for truck drivers

Estimated reading time: 6 minutes

Editor’s note: Never drive when tired. If at any time you start to feel fatigued when driving, pull over to a safe and legal parking area to rest before continuing your journey.

Driving long distances can get tiring, whether it’s due to unchanging scenery, driving at night, sleeping poorly or being on the road for long hours.

In this blog, we'll identify some warning signs of drowsy driving and provide some tips on how to stay alert while driving long distances.

Warning signs and symptoms of driving while fatigued

Many people assume they’ll know when they’re too fatigued to drive, but since drowsiness makes it harder to tell, it’s important to be aware of other indicators, including:

• Varying your speed.
• Having slower reaction times.
• Turning up the volume on the radio.
• Feeling uncomfortable in your seat.
• Adjusting your hat repeatedly.
• Opening and closing the windows.
• Looking straight ahead and not doing traffic scans as often as you should.
• Forgetting which mile marker you’re at.

Some steps to take if you notice yourself getting tired while driving

If you notice yourself getting tired:

• Do not downplay your tiredness or push yourself to stay awake through a tired spell.
• Find a safe and legal place to park (i.e. a rest area, truck stop, etc.) and get some rest before continuing your journey.

If you have to ask yourself how to stay alert or awake when driving, you should not be driving.

9 tips to help truck drivers stay alert driving long distances

How do truck drivers stay vigilant on the road? In addition to following Hours of Service regulations, you can help yourself stay alert while driving by using the following truck driver tips:

1. Know your biological clock.

You have a circadian rhythm – a 24-hour biological cycle built into your body. Be aware of how much sleep is optimal for you. For many people, seven to eight hours of uninterrupted sleep in every 24-hour period is typical (but, of course, you may be different).

It may be tempting to stay awake watching movies, reading or playing video games instead of sleeping during your 10-hour break. But relaxing while awake does not recharge you like sleep does. So, be sure you’re leaving enough time for sleep, and are parking in good places for truck drivers to sleep.

2. Plan every trip.

Trip planning is a must when it comes to truck driving.

When mapping out your trip, make sure you are planning enough stops for breaks and sleep. Be aware of safe, well-lit truck stops and rest areas along your route so you always have a place to stop if you start to get tired.

3. Stay active and stretch. 

Experts have found that exercise can help promote better sleep. Not only does exercise tire you out, but it also helps to relieve the stress or anxiety that may be keeping you awake at night. 

Drivers should try to schedule stretch breaks every two to three hours and try to fit about 30 minutes of physical activity into their daily schedule.   

4. Take naps when needed. 

Your safety and the safety of the other motorists on the road matter. If you feel fatigued, stop in a safe and legal parking place to take a nap.  Sometimes even a 20–40-minute nap can help re-energize you.  

5. Limit your caffeine intake. 

Caffeine, although a stimulant, is only a short-term fix. 

Regularly relying on caffeine to get through your day or driving shift may be an indicator that you should try to get more sleep.  

6. Stay hydrated. 

Did you know dehydration has been shown to negatively impact your attention span and alertness? You can improve your sleep quality and stay more alert while driving simply by drinking more water.  

The Mayo Clinic suggests that adults drink about three or more liters of water a day to stay properly hydrated. 

7. Scan actively and drive defensively. 

Being a defensive driver keeps your focus on the road and helps you stay engaged and alert. 

Be sure to scan actively by moving your eyes every two seconds, checking a mirror every three to four seconds and developing a six to eight second scanning pattern (e.g. right mirror, front, left mirror, front, gauge, front). Of course, certain situations may require you to scan and check more frequently, so know your surroundings. 

8. Listen to something different. 

Driving long distances can be dull at times. Engage your mind with an audio book, listen to upbeat music or tune into a radio talk show. 

9. Eat light before going to bed. 

A big meal before bed can cause your metabolism to fire up, which can cause your body to stay awake or lead to disrupted sleep. Save your big meal for when you wake up or in the middle of your day. 

You can avoid accidentally eating too much before bed by planning your meals and controlling your portions by cooking your own food on the road.