Summer brings long days, busy routes, and sometimes unpredictable schedules. After months of hauling in the heat and working around extended daylight, it’s easy for your sleep patterns to get off track. We know how important rest is for our drivers—not just for safety, but for your overall health and performance. Here’s a guide to help reset your sleep schedule and get back to feeling your best on the road as we head into the fall.

Why Sleep Matters for Truckers

Sleep isn’t just about avoiding fatigue—it’s critical for reaction time, focus, and overall health. Irregular schedules, extended drives, and inconsistent sleep can leave professional drivers drowsy, stressed, and less alert. Even a small deficit in rest can affect driving performance, decision-making, and mood. Getting back on a consistent sleep schedule is one of the best ways to keep both you and everyone on the road safe.

Tips to Reset Your Sleep After Summer Schedules

1. Gradually Adjust Your Bedtime
Don’t try to fix your sleep all at once. Shift your bedtime and wake-up time by 15–30 minutes each day until you reach your ideal schedule. Your body’s internal clock will adjust more easily with gradual changes.

2. Create a Relaxing Pre-Sleep Routine
Even on the road, routines help signal to your body it’s time to sleep. Try reading, listening to calm music, or practicing deep breathing before turning in. Avoid screens and bright lights at least 30 minutes before bed, as they can interfere with melatonin production and disrupt your sleep.

3. Make Your Sleeping Space Comfortable
Whether in the cab or at home, make your sleeping area as restful as possible. Consistency is key to developing a good sleep schedule. Use blackout curtains, an eye mask, or earplugs to block light and noise. A comfortable pillow and supportive mattress can make a big difference in quality of sleep.

4. Watch Your Diet and Caffeine
Avoid heavy meals, caffeine, and energy drinks close to bedtime. While caffeine can help you stay alert during your shift, and we know it is a part of life on the road, it can also make it harder to fall asleep later. Try to set a "stopping time” and switch to herbal teas as part of your wind-down routine.

5. Get Some Natural Light
Exposure to sunlight during the day helps regulate your internal clock. Even a short walk or a few minutes outside during a break can signal your body that it’s daytime and help you feel sleepy when it’s time to settle down for the night.

6. Exercise Wisely
Physical activity can improve sleep quality, but try to avoid intense workouts right before bedtime. Light stretching or a short walk after a long drive can help relax your muscles and calm your mind.

When Sleep Problems Persist

If you’re still struggling with sleep despite following these tips, it may be time to consult a medical professional. Sleep disorders like insomnia or sleep apnea are more common among drivers than many realize. Getting help isn’t just about comfort—it’s about safety, health, and long-term performance.

We care about our drivers’ well-being, both on and off the road. Resetting your sleep after busy summer schedules isn’t just about feeling rested—it’s about staying alert, healthy, and ready for every haul. Take the time to prioritize your rest, and your body, mind, you deserve it.