Sleep Like a Baby On The Road

Your Guide to Better Sleep in the Cab, One Habit at a Time

Truck drivers face some of the toughest sleep challenges in the world: noisy truck stops, early deliveries, tight schedules, and a cab that doesn’t exactly feel like a luxury hotel.

But good sleep isn’t just a luxury - it’s a tool for better health, more energy, and safer driving. You might not always control how much sleep you get, but you can absolutely improve how well you sleep.

At Project 61, we believe in helping drivers take control of the habits that actually make a difference.

Step 1: Build Your Sleep Routine

A sleep routine is like a warm-up for your brain before bed - a series of steps that help you wind down, relax, and prepare your body for deep, restorative rest. Everyone’s routine is different, but the key is consistency.

Instead of aiming for a perfect number of hours each night, focus on building repeatable, calming behaviors before bed.

Step 2: Track What Works (and What Doesn’t)

Start by using our Daily Sleep Score Tracker to rate your sleep quality each morning.

Ask yourself:

1. How well did I sleep?
   
   
2. How did I feel when I woke up?
   
   
3. How quickly did I fall asleep?
   
   
4. How well did I stay asleep?

Score each from 0 to 10 and average them for a “Daily Sleep Score.”

Then:

• Try adding one or two new sleep habits (see below).
• Track your score for a week.
• If your sleep improves, keep it. If not, try a different strategy.

Habits To Improve Your Sleep

Pre-Bedtime Wind-Down Tips

Aim to start winding down 1–2 hours before your planned bedtime.

• Dim the lights or use blackout curtains
• Take a warm or cool shower (whatever relaxes you)
• Listen to calming music
• Journal - brain-dump worries or to-dos onto paper
• Stretch, breathe deeply, or try progressive muscle relaxation
• Use a reminder/alarm to start your wind-down
• Set a consistent bedtime and wake-up schedule

Sleep Environment Tips

Make your truck cab your sleep sanctuary.

• Park in a quiet part of the truck stop if possible
• Use blackout shades or a sleep mask to block light
• Use earplugs, white noise, or a fan to drown out sound
• Keep your cab cool: the ideal sleep temp is 60–68°F
• Upgrade your pillow and mattress or topper
• Silence your phone - set emergency contacts with audible ringtones only

Food, Drink & Supplements

What you put in your body affects your sleep too.

• Cut off caffeine 6–8 hours before bed
• Limit fluids 2 hours before bed to avoid middle-of-the-night bathroom breaks
• Drink warm herbal tea (but only if it doesn’t wake you up)

Screen & Stimulation Control

Avoid overstimulating your brain at night.

• Turn off screens 30–60 minutes before bed (phones, tablets, TVs)
• Read a book or listen to a calming podcast instead
• Avoid high-intensity workouts or stressful phone calls right before sleep

Morning Habits to Support Better Sleep

A good night starts with a great morning.

• Get 10+ minutes of direct sunlight when you wake up
• Get out of bed and move right away - even a walk to the truck stop helps
• Stick to a consistent wake-up time, even on weekends

Final Thoughts

Every truck driver has a different rhythm and routine. The goal isn’t perfection - it’s progress.

Try one or two changes. See what works. Adjust as needed. Use our Sleep Score Tracker to keep track.

Better sleep = better health = a longer, safer, more energized career.