Practical habits that fit a driver's day, drawn from federal safety research. General information only — talk to a doctor or your DOT medical examiner about your own health.
Sleep and fatigue
- Aim for 7–9 hours of sleep each day; most people need that much.
- Most drowsy-driving crashes and near misses happen 4–6 a.m., midnight–2 a.m. and 2–4 p.m. Take extra care then.
- Block light and noise in the sleeper: shades or an eye mask, ear plugs or a fan.
- Feeling drowsy behind the wheel? Pull over safely and take a 15–30 minute nap. Only sleep fixes fatigue.
Sources: NIOSH, Quick Sleep Tips for Truck Drivers · NIOSH, Driver Fatigue on the Job
Food and water
- Drink water instead of sugary drinks.
- On packaged food, the nutrition label is the only reliable number.
- Fresh-case items like salads, fruit or yogurt, where a store has them.
Moving on a break
NIOSH lists more physical activity among the ways drivers can reduce fatigue. Even a short walk around a safe, lit area helps. Stay off ramps and travel lanes, wear something visible at night and watch for trucks backing up.
Source: NIOSH, Long-haul Truck Drivers
Your DOT physical
Your medical examiner's certificate is generally valid for up to 24 months, sometimes less to monitor a condition such as high blood pressure. FMCSA: DOT medical exam
Haul Healthy doesn't give medical advice, diagnose conditions or replace your DOT physical. In an emergency, call 911.