Posts

truck driver depression

Truck drivers spend a significant time away from home. They might not have much quality time with family and friends for long stretches of time. Truckers might spend most of their day without actually talking to anyone face-to-face. Compound this with an extremely high-stress job, and it’s probably not too difficult for a trucker to develop some feelings of loneliness and anxiety. If those feelings don’t get addressed properly, true depression can soon follow. Here are 3 ways to overcome truck driver depression.

What is Depression?

Almost everyone has days when they’re just not feeling 100% happy. Or maybe a mild stretch of feeling sad over something. But actual depression is different. It’s when these feeling last more than a few weeks. And the symptoms cause physical changes to a person’s everyday life. Symptoms can range from mild things like loss of sleep, mood swings, or lack of energy. Sometimes symptoms can be more severe, and result in someone not able to get out of bed or leave their house for days. Truck driver depression rates are almost 2 times that of the general population..

More than 17 million U.S. adults—over 7% of the population—had at least one major depressive episode in the past year.  – National Alliance on Mental Illness

Tip 1: Recognize and React

Be receptive to your own thoughts and feelings. Also be accepting of others asking you if you’re doing ok. Once you’re aware that there’s an issue, you can work to make changes to help address it. Truck drivers usually have time in the evenings to do their research. Take that alone time and flip it from a negative to a positive. Listen to a good mental health podcast. Start to put together plans to begin to feel better, and stay ahead of things should symptoms arise again the future.

Tip 2: Don’t Make Things Worse

Rather than dealing with any type of problem, some people think that things will just get better or try to fix it themselves. Or some people prefer to not seek help when they don’t feel great, and just hope things go away. With depression, it’s not always just that easy. Thinking this way often leads people to try and mask systems by abusing alcohol or drugs. Or taking out anger and frustrations on friends or loved ones. Truck drivers already have a high rate of drug/alcohol abuse. Seek help as soon as you recognize symptoms. This is something that’s not just going to go away on it’s own if left untreated.

Tip 3: Plan to Stay Healthy

Once truck driver depression is being treated, it’s time to start planning ahead to make sure they stay healthy. There’s plenty of resources out there that help find ways to reduce stress. There’s plenty of ways to stay in touch with your family and friends while away from home. And lastly, there’s plenty of ways to keep your mind and body in shape with a good diet and plenty of exercise out on the road.

Changing Times

The stigma associated with mental disorders and illness continue to decrease. People with depression issues no longer need to hide in the shadows alone. There are more support organizations and resources available than there ever have been. Some trucking companies even offer mental health benefits and resources specifically to their drivers. Truck driver depression is something that can be identified, treated and overcome when the driver connects with the right resources.

If you or someone you know are struggling with depression, and need someone to talk to, please seek help. If you can’t get in touch with your doctor. a great place to seek help is through the National Alliance on Mental Illness. The NAMI HelpLine can be reached Monday through Friday, 10 am–6 pm, ET. 1-800-950-NAMI (6264) or info@nami.org.

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

home timeTruck drivers have a tough job. Driving thousands of miles each week can mean many nights away from home. It can add up to hundreds of nights away from their own bed each year. Though the paychecks might be great, all those nights away can take a toll on mental health and overall stress levels.

Of the mental health concerns that truck drivers experience, loneliness tops the list. Nearly a third of drivers say being alone all day and away from their family is a “significant issue affecting their mental health. – Business Insider

For truckers looking to spend more time with their family and friends, here’s 4 ways to increase your home time.

1. Run the Same Short Routes

If you look for routes that are about 200 miles each way, you can run those daily and be home every night. The more you focus on finding those jobs, and being consistent in your work, it can lead to a highly predictable and efficient schedule. You’ll most likely find cost and time savings as well. If predictability and repeating routines are your cup of tea as a trucker, this is the best type of work to maximize your home time.

2. Be Flexible

If you keep an open mind on working weekends, it could lead to more time at home over the course of a year. Consider working holidays as well. If you can convince yourself that weekends and holiday are just like any other workday, you could find yourself being rewarded for working when others won’t. There could even be some bonus money in it for you depending on your carrier.

3. Put in Your Time

Driver schedules usually get better with time. The longer you stay with a carrier, the higher priority you get when choosing routes. Newbie drivers tend to have to grind out the least desirable routes while gaining seniority. This can translate to the most miles away from home. But if you can grind it out and put in the time, you could eventually find yourself first in line for the prime routes. And the most time at home as well. Stick with it!

4. Be Okay with Less Pay

Some carriers offer great options for drivers to increase their home time. You can find opportunities where you might work 7 days on, and then have the following 7 days at home. Find jobs that are setup with these unique types of schedules. Find ways to be okay with the trade-off in pay. You’ll find that you can certainly have plenty of time at home.

Truckers are always seeking ways to improve their work-life balance. Finding ways to spend more quality home time is usually at the top of the list. We’ve given you 4 tips to help you strike that balance, and increase your time spent with family and friends. Do you have a great tip for your fellow drivers? Drop them in the comment box at the bottom of this page.

find-cdl-truck-driver-jobs

Find a Local Job to Get Home More

Want to work for a company that gets you home daily? We match you with a job based on your personal preferences and qualifications.

Find a Local Job Today

Fall is almost here, and that means cold and flu season is just around the corner. Everyone has to deal with germs every day. And most people try to stay mindful of how to avoid sickness and stay healthy. Though many people can keep their workplace as clean as they’d like, truckers just don’t have that luxury. Your surroundings are always changing. You interact with tons of people (directly and indirectly) at every truck stop or loading dock you encounter each day. Every one of those interactions might have the potential to make you sick if you’re not careful. So, for you truck drivers, here’s 3 tips for avoiding sickness over the road.

Take care of yourself

As the old saying goes, an ounce of prevention is worth a pound of cure. Knowing this, you should do what you can to keep yourself healthy. See your doctor at least once per year. Take all your necessary medications and supplements as needed. Drink plenty of water to keep your body hydrated. Eat a healthy diet and get regular exercise. Reduce your stress levels. Get enough sleep. These simple things can keep your body in tip-top shape to help you fight germs and avoid sickness year-round.

Wash your hands

The easiest, and most effective thing for avoiding sickness is to wash your hands frequently. Every time you leave your truck cab, wash your hands before you return. Wash them before you use your phone again.

Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others. Many diseases and conditions are spread by not washing hands with soap and clean, running water. Center for Disease Control

Use soap and water every time if possible. If you can’t get to a sink, keep a small bottle of hand sanitizer in your pocket. Keeping your hands clean can reduce your chances of getting sick. Bonus tip: wipe down your phone a few times each day as well. Your phone can be dirtier than a toilet seat!

Know what to do if the flu strikes

Sometimes when you do everything right for avoiding sickness, the flu can still strike. Safety still needs to be your number one concern. Knowing your own limits is very important. So, if you’re really under the weather, do what you can to rest and get better. This might mean pulling off the road for a while so that you can keep yourself, and other drivers, safe.

Take advantage of these 3 helpful tips and you can give yourself an edge on avoiding sickness this flu season. Feel free to drop your best tips in the comments below, and we’d love to share them with our drivers. If you liked these tips and want to get more like this, download our eBook.

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

“I know a great app for that”! That’s a pretty common thing to hear whenever you’re trying to find a new way to be more efficient or focused about some aspect of your life. There are literally hundreds of thousands of apps available for your mobile devices, with more being added daily. We’ve put together a list of a few great truck driver app suggestions to make your life easier.

Truck Driver Apps to Make Driving Easier

1. Waze

Waze: one of the largest travel and traffic app, with over 100 million downloads. Maps are user-updated minute-to-minute. The app gives the most current traffic conditions and potential reroutes due to traffic jams or road closures. In changing traffic conditions, Waze can keep you moving instead of wasting time sitting in traffic jams.

2. Gasbuddy

Gasbuddy: this is a great app to help you keep your gas expenses low. This app provides very timely user-sourced information about gas prices in your current location. As well as locations that you’re planning on stopping at further down the road. If you are given incentives to keep gas prices low, this app and a little extra planning helps you save!

3. TruckerPath

TruckerPath: for help finding weigh stations, rest stops, and amenity info at those truck stops. Considered by some as the most versatile apps for truckers, it can also give weather updates and provide opportunities for truckers to communicate with each other out on the road.

4. Camscanner

Camscanner: This app can help make it easier to keep track of all your receipts that you accumulate while out on the road. You can scan receipts and easily save to the cloud rather than risk losing paper copies. This scanning app works any time, anywhere, without the need for any additional equipment. It’s a great truck driver app that will help keep your expense reports accurate.

Truck Driver Apps to Make Life Easier

5. Keep or 6. Evernote

Keep or Evernote: these apps are very useful for keeping track of to-do lists, reminders or other notes that you  might normally write in a portable notebook. Collect information and keep everything in a handy app for access across all of your mobile devices. Quickly create practical notes like grocery lists or new music to download. It can even save more detailed notes to help you keep your thoughts organized if you’re thinking about writing a book!

7. Skype

Skype: this app has been downloaded literally billions of times. This app helps you keep in touch with family and friends while out on the road. It allows you to have a video chat, rather than just a phone call or text conversation. Skype is also is a great tool for messaging, screen-sharing, and file sharing. You can use this app to help plan date nights or be a “virtual” part of family activities that you might otherwise miss.

8. Headspace

Headspace: we highlighted this app a while back and had great response from some drivers. This app is beneficial to reduce anxiety and boost mindfulness & happiness at any point in the day. If you need a quick 2-minute stress-reliever, or a longer, more soothing session to help you sleep, Headspace is a great app for your overall mental health.

Lastly, we’ll mention a type of app that can help you spend LESS time on your phone. If you think you’re wasting too much time online, one of these could be beneficial to you. With the increase in the amount of time people spend on their phones every day, these types of apps are also gaining popularity.

9. Flipd or 10. ScreenTime

If you think you’ve got an issue with the amount of time you’re spending on your phone, or on social media, you can try either Flipd or ScreenTime. These tools help you track your online time. You can also block selected apps from being used during set hours of the day.

It seems every day there’s a new app created to help you in one way or another. Some are great for making life easier, others are great for keeping in touch. And still others that are simply ways to play games or help pass the time. We hope this short list of recommended truck driver apps is helpful to you. If you’ve got a suggestion for a great app for another trucker to try out, mention it in the comments section below, or drop a link on our Facebook page here. We’d love to share your great ideas with other drivers!

Never Miss a Beat

Connect with us on Facebook to stay up-to-date on industry updates and CDL jobs near you.

Join the Conversation

Truckers must always be aware of their surroundings and changing road and weather conditions. However, summer trucking days can take those changing conditions to the extreme. More people on the road, extremes in the weather, and large construction projects can add time to your routes and impact deliveries. Here are 4 summer trucking tips to make your travel easier.

1. Extra Traffic

Once the kids are out of school, many families pack up the cars, campers, trailers, and RVs to head out on annual family vacations. Driving cross-country with overly-packed vehicles, and hauling extra gear in tow adds to the congestion on the road.

Being prepared to deal with these extra drivers, and to potentially reroute yourself away from tourist hotspots is a good way to keep your summer trucking travel on track. Keep alert for under-experienced drivers that are hauling over-sized boat trailers or campers. They might be out for the first time this season, so give them a little extra room.

2. Extreme Weather

Summer is a season of extreme weather conditions. Extreme heat, thunderstorms, tornadoes, and hurricanes are just some of the types of weather that can impede your travel plans while summer trucking. Being prepared for these and the potential delays that might result, is an important part of summer trucking.

Make sure you’ve got a good weather app, and that notifications are setup when weather conditions are changing. If you do have to pull off for a while somewhere unexpectedly, be prepared. Have extra water and supplies in your truck just in case.

3. Construction

In some areas, summertime is also known as “major road construction” time. This is a great time to remember that double-checking routes for construction delays and planning alternates can save you both time and money. Prepare for road closures and traffic jams due to construction.

Be ready and aware of workers on the road. Keep an eye out for posted “Construction Zone” signs, and  watch your speed to avoid any unexpected fines. Do this and it will help keep you moving along and your deliveries on track.

4. Sun Protection

Though it’s a good practice to wear sunscreen daily, it’s a good reminder for summer trucking as well. The sun’s UV rays are coming through your windows all day, every day, even when it’s cloudy. Those UV rays are most potent during the summer months. Make it a habit to put on a good layer of SPF before you get in the driver’s seat for the day. Wear long sleeves, sunglasses, and a hat. Your skin will thank you later!

How to Protect Yourself from the Sun Over the Road

Download the complete guide for 5 easy tips for sun protection while on the road.

Download the Guide Now

Truck drivers have a tough job. Many long days driving on the road alone. Many long weeks away from home and family. This can sometimes lead to feelings of loneliness and stress.

A dog can help improve your physical, mental, and social well being.

If you’re seeking to increase your overall personal wellness, what can you do? First steps should be to look for ways to improve your physical, mental and/or social well being.

What better way to do all three than to bring your dog with you while you drive?

Truck driver Pete Kleckner and Snickers are practically inseparable both on and off the road. Source: Overdrive Online

Physical

Traveling with a dog gives you a great excuse to get out and walk around and get some exercise a few times each day.  When you make a pit stop, you can get out and take your pup for walk, throw a ball around with him or just enjoy some fresh air with your 4-legged buddy.

These walks and play time with your dog can add up to the daily steps you need to keep your heart healthy and your blood pressure well-managed.

Mental

Driving with any pet gives you instant company in the cab of the truck over the hours and miles with you every day. If the long hours by yourself make you feel lonely or even a little stir crazy, your dog can be just the ear you need to listen to you work out something that’s bothering you.

Or they just might lend that extra harmony needed when singing along to your favorite song on the radio.

Image via Pinterest

Social

Having your dog with you when you’re at a truck stop taking him for walk, makes for an easy conversation starter with other people. People love to talk about their dogs and ask about other people’s dogs. This ensures a few times each day you’ve got a built-in reason to strike up a conversation with someone, even if it’s just for a few minutes.

Lastly, know that it’s not just all about you. Once you make the decision to bring your dog with you, there are resources to help ensure you’ve got all the tools to make your dog’s experience on the road comfortable and safe.

The time you spend with your dog every day, taking good care of them, and providing them with stimulation and exercise, makes for a great life for any dog! When you treat them like family or even like a best friend, you’ll certainly get back all the love in return.

truck driving with a dog

Already driving with your dog?

Share a picture of you and your dog on our Facebook page. Your pup could be featured as our future dog of the day.

Share Your Pictures

Edward “Eddie” Dalzell talked his way into his first truck driving job at age 19 in Massachusetts.

3 million accident-free miles and almost 50 years later, Eddie’s now retired from truck driving but still logging miles on foot as a hiker and lead CSR for Penske in San Antonio.

truck driver

As he tells the story, he got his first truck driving job through good old-fashioned persistence. And telling a little bit of a lie.

“The company I was working for went out of business. There were no other jobs around. The car I had ran out of gas, I had no money. So, I walked 3 miles down the road to a place that was supposedly hiring truck drivers. I had no clue how to drive a truck. I kept going back day after day until they finally hired me!”

From there, he had a friend teach him how to drive a truck.

Once he got his start with that first job in Massachusetts, Eddie moved south after a few years. There he got his first job as a tanker truck driver. He spent the next few decades with various jobs between Texas and Louisiana, driving tankers between refineries and operating other heavy equipment. He mentions that some of those were dangerous jobs, and that thankfully he got lucky a few times.

Living and working near the Gulf of Mexico, he saw his share of hurricanes and severe weather.

The memory of those storms still stand out to Eddie. “Dodging hurricanes, wasn’t fun. Everyone else was leaving, but we’d be heading into the storms with the plywood to help. Last hurricane I drove 27 hours straight because of all the road closures to get around it. Had to get right back up in 5 hours to go back into it.”

When asked about his time as a truck driver at Dupre Logistics, he said that they were big on safety, and provided great training.

dupre-logistics

He also fondly recalls having a great boss who became a life-long friend to this day.

“At Dupre, Leadership was very good. We had good drivers. We could laugh and have fun.  They are VERY fair. They also gave a nice safety bonus every 3 months which was nice”.

That bonus came with a safety meeting at a great local steakhouse. Eddie mentioned he never missed a bonus, or the steak dinners. Working for Dupre, he said that integrity was important.

“There’s lots of competition out there but the jobs kept coming back to us because they liked what we were doing.”

Over the years, he also spent time as a driving instructor and unofficial career and life coach.

“Taught people how to drive standard trucks. I enjoyed that. I also told students to follow your dreams. Listen to Mr. Eddie: Don’t do something you hate, you’ll be miserable your whole life.”

Now retired from driving, Eddie spends his days working as a hiker and lead Customer Service Representative for Penske.

truck driver

He says he logs over 52 miles a week on foot, 20,000 steps, walking around the facility. Quite a change from all of the hours and miles behind the wheel!

Eddie, 68, has a wife, 6 children and 10 grandkids. In his free time, he enjoys living close to 3 of those grandkids.

“I get to see them all the time. Grandma loves to keep them on the weekends – gives their moms a break”. He also enjoys fishing and keeping fit and active.

find-cdl-truck-driver-jobs

Want to find a job you love?

Drive My Way matches drivers with jobs based on their qualifications and lifestyle preferences.

Find Better Today

easy-microwavable-recipes-for-truck-drivers

Truckers are faced with the daily dilemma of stopping at a rest stop or fast food chain for a quick bite to eat or preparing a meal themselves. Oftentimes truckers don’t have a full kitchen or much time to prepare extensive meals so cooking can be challenging. To help, we put together a list of 6 easy microwavable recipes for truck drivers to quickly prepare on a break.

omelet-in-mug

Image courteous of Dashing Dish

1. Omelet

This mug omelet is perfect for truckers looking for a filling breakfast that takes less than 5 minutes to prepare.

Add vegetables, cheese, and meat and enjoy the omelet straight from the mug or throw it into a tortilla for a breakfast burrito. Get the recipe →

 

 

sweet-potato-chips

Image courteous of The Bitten Word

2. Sweet Potato Chips

These are a great, healthy alternative to regular potato chips and actually taste just as good.

Add salt and rosemary to the sliced potatoes, pop them in the microwave, and enjoy a delicious sweet and salty snack. Get the recipe →

 

 

blueberry-muffin-mug

Image courtesy of The Gingham Apron

3. Blueberry Muffin

Craving something sweet? This is perfect for meeting the craving with a healthier alternative that takes less than 5 minutes to prepare.

Not in the mood for a blueberry muffin? Swap out the blueberries for chocolate chips, raisins, or another fruit. Get the recipe →

 

 

microwave-mushroom-risotto

Image courtesy of The Food Network

4. Mushroom Risotto

Ever made risotto on the stove and stirred the pot for 30 minutes? Get the same delicious taste with half the work.

Stir together the ingredients in a microwave-safe dish and get ready for the perfect side dish. Get the recipe →

 

 

microwave-potato-soup

Image courtesy of Bigger Bolder Baking

5. Potato Soup

This soup is loaded with cheese, bacon, potato, and scallions and only takes a few minutes to prepare.

Top the soup off with a spoonful of sour cream and enjoy on a cold, winter day. Get the recipe →

 

 

microwave-Parmesan-spaghetti-squash

Image courtesy of Joyful Healthy Eats

6. Parmesan Herb Spaghetti Squash

This quick dish trumps Easy Mac any day. Not only is this a healthier alternative to microwave pasta, but it’s also filling and delicious.

Prepare the recipe in 5 minutes, throw in the microwave for 15 minutes, and enjoy. Top with grilled chicken for extra protein. Get the recipe →

 

 

These easy microwavable recipes for truck drivers should save time and money spent stopping at a drive-through and also provide truckers with quick, delicious recipes for breakfast, lunch, and dinner.

find-cdl-truck-driver-jobs

Want to find a job you love?

Drive My Way matches drivers with jobs based on their qualifications and lifestyle preferences.

Find a Job Today

improve-focus-while-driving

This time of year many people make resolutions to improve their overall health and well-being. Making positive changes to make sure you’re getting enough exercise, eating well and getting enough sleep are certainly important. But what about your brain’s health? What are you doing to keep your mind sharp and improve focus on the road?

A recent article on American Trucker’s website spoke with Brian Ryder, a business creativity consultant.  He points out 7 key ways to train your brain and improve mental focus while driving.

As we age, our brain also needs stay in shape. “It’s really not hard to sharpen your thinking and improve your mind power,” Ryder contends. “A lot of people don’t try it because they think that mentally, they ‘are where they are.’ It’s not so. You have a lot of room for improvement.”

It’s all about taking care of yourself and creating new ways to keep your mind sharp. Sometimes the simplest changes to your daily routines are the most beneficial. Add a few of these to your other resolutions for a great 2019!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now

ultimate-guide-truck-driver-healthy-habits-over-the-road

Truck drivers often struggle with maintaining healthy habits over the road because they often lead a sedentary lifestyle when driving long distances. Extended hours spent in the truck can often lead to higher levels of stress, dependence on stimulants to stay alert, less activity throughout the day, and lack of access to healthy food options. This tends to take a toll on drivers as they have a hard time overcoming these obstacles.

In order to provide drivers with access to healthy habits and tips for easily maintaining them, we put together this ultimate guide.

easy-exercises-workout-truck-drivers1. Exercise

Truck drivers can work up to 11 hours per day, and this oftentimes leaves little room for breaks or exercise. When trying to find the time for exercising, drivers need activities that can be completed virtually anywhere, don’t take a lot of time, and are effective.

The list of exercises below is an easy way to incorporate activity into a truck driver’s day. Drivers can either choose a routine that doesn’t require any equipment or weights, or they can choose a routine that involves using a pair of free weights.

Time Per Exercise Using Only Your Body Weight Or Using Free Weights
1 minute Squats Single Arm Row
REST FOR 30 SECONDS
1 minute Push-Ups Double Chest Press
REST FOR 30 SECONDS
1 minute Lunges Split Squat
REST FOR 30 SECONDS
1 minute Tricep Dips Bicep Curls
REST FOR 30 SECONDS
1 minute Jumping Jacks Lunges with Weights
REPEAT CYCLE THREE TIMES TO COMPLETE WORKOUT

When running through these exercises, it’s recommended to do each exercise as many times as possible for 1 full minute, rest for 30 seconds in between each exercise, and then repeat the entire cycle of exercises 3 times. This will produce a high-intensity, full-body workout in 20 minutes, which can be repeated easily a few times per week.

Freightliner In-Cab Training System

Some truck drivers have even taken working out to the next level and have discovered a way to incorporate a complete gym in their truck by using the FIT System (Freightliner In-Cab Training System).

This exercise and flexibility system is designed to allow the driver to do an upper body, lower body, and cardiovascular workout in the comfort and safety of the cab of their truck. The system is easy to install and use in the truck and can also be brought inside to a home or hotel room.

healthy-food-options-recipes-truck-drivers2. Healthy Food Options

We’ve all heard that we need to eat more fruits and vegetables. But truckers often face difficulty when trying to access healthy food options, especially fresh produce. Planning ahead and packing food for the road is the best way to not settle for fast food when it comes time for the next meal.

Most drivers who bring food in their truck prepare ahead and pack meals that can be kept in a small cooler. Below are a few ideas for breakfast, lunch, and dinner that are easy for truck drivers to grab from their cooler, heat up in their microwave, and enjoy quickly on a break.

Breakfast Ideas Lunch Ideas Dinner Ideas
Protein Smoothie or Protein Bar Pasta Salad with Veggies Chicken and Veggie Quesadillas
Oatmeal with Berries and Nuts Turkey Burger Grilled Chicken with a Potato Side
Toast with Peanut Butter Grilled Chicken Salad Chili

In between meals, many truck drivers also look for snacks that will keep them full and alert while driving. Making good snacking choices can help drivers maintain energy longer and avoid consuming empty calories.

Before reaching for that next snack, be sure to check out the good and bad lists below:

The Good Snack List The Bad Snack List
Apple, Celery, or Banana with Peanut Butter Candy
Pita and Hummus Rice Cakes/Crackers
Protein Energy Balls Pretzels
Yogurt Veggie Straws
Overnight Oats Potato Chips
Trail Mix: Nuts, Seeds, Dried Fruit Cereal
Hardboiled Egg Brownie or other sweet treats

Truckers Who Pack Also Save Money

In addition to having quick, easy access to healthier food options, drivers who pack their meals often also see increased financial savings from month to month. Research shows that the number one expense for drivers is food. By packing snacks and meals ahead of a drive, truckers be less inclined to stop at a fast-food restaurant, and will in turn, save cash and calories.

sleep-relax-meditate-truck-drivers3. Sleep and Relax

After a long day spent driving, a good night’s sleep is exactly what most truck drivers need. Not only does resting allow drivers to regain strength for the next day, but it also helps them unwind physically and mentally. However, being able to fully unwind after driving all day may sound easier than it is.

To help drivers change gears after a shift and start to relax, it’s recommended to avoid eating at least three hours before bedtime, turn off electronics at least 30 minutes before sleeping, and even try meditating. These activities will allow the body to start melatonin production for a restful night’s sleep.

When preparing for bedtime, consider the do and don’t lists below:

The Do List The Don’t List
Listen to relaxing music Watch TV or videos
Meditate Talk to others on the phone
Drink a glass of water or warm tea Enjoy one last snack of the day
Read a book or magazine Scroll through Facebook or other social apps
Dim the lights Have bright lights on in the truck

Benefits of Meditation for Truck Drivers

Meditation is proven to help drivers refocus after a long day and ensure a better night’s sleep. Drivers can meditate easily by downloading an app such as Headspace or Calm, or they can practice the same meditation techniques without needing any technology. In order to get started, drivers can sit in a chair or in their truck, and place their feet flat on the floor. They can then place their palms face down on their lap, closing their eyes. Then, they can breathe slowly and deeply for 10-15 minutes, trying to keep their mind blank.

Taking an extra 10 minutes each morning or evening to unwind can be extremely beneficial for a driver’s mental and emotional well-being, especially after a long day on the road.

We hope this ultimate guide will help truck drivers learn and maintain these three healthy habits over the road!

ultimate-guide-truck-drivers-maintain-3-healthy-habits-over-the-road

Want to download the guide to reference later?

Provide your contact information, and we’ll send you it.

Download the Guide Now