Sleep Apnea and Truck Drivers – Understanding the Risks and Solutions

Sleep apnea is a serious sleep disorder that affects millions across the world. Sleep apnea is typically characterized by frequent and abrupt interruptions to breathing during sleep, which leads to very poor sleep quality and excessive sleepiness during the day.

Sleep apnea affects truck drivers who work in an industry that demands long hours behind the wheel with high levels of alertness and concentration. While there are federal laws in place that limit the number of hours a driver can spend on the road in a given period of time, sleep apnea does not fall under these regulations, so drivers may find themselves dangerously fatigued even while staying within the Hours of Service — whether due to sleep apnea or any number of other factors.

This article will dive into the risks associated with truck driving with sleep apnea, and get into some possible solutions that can help make your life on the road safe, healthy, and productive.

Sleep Apnea: A Brief Overview

According to a study by Virginia Tech Transportation Institute, up to 47% of truck drivers in the United States have sleep apnea, a staggering number when compared to the 6.62% of the total American population with sleep apnea. Given this statistic, it’s clear that sleep apnea is a significant problem with the trucking industry in terms of both health and safety.

Signs You May Have Sleep Apnea

The following are just a few indications that you might have sleep apnea:

• Loud snoring
• Frequent pauses in breathing while asleep
• Choking or gasping during sleep
• Waking up with a sore throat or very dry throat/mouth
• Frequent urination during the night
• Morning headaches
• Memory loss or trouble concentrating
• Constant fatigue no matter how much time asleep

The Risks

As you can imagine, any health issue that impacts sleep and restfulness comes with significant risks, particularly for truck drivers who spend long hours on the road, where a single instance of nodding off can be catastrophic.

Increased Accident Risk

Sleep apnea causes excessive daytime sleepiness, a major issue for driving accidents. According to the FMCSA, many studies show that truck drivers with untreated sleep apnea have a significantly higher risk of serious and preventable crashes.

Health Complications

Aside from the health issues that a truck accident can lead to, those who suffer from sleep apnea are also more likely to suffer from high blood pressure and diabetes. Both of these conditions can further complicate a driver’s overall health and their ability to safely perform their jobs.

License Suspension

If a truck driver is diagnosed with sleep apnea and does not take the proper steps to address it, they may have their CDL suspended. While sleep apnea isn’t specifically addressed in FMCSA provisions, a driver with a “medical history or clinical diagnosis of any condition likely to interfere with their ability to drive safely cannot be medically qualified to operate a commercial motor vehicle.”

Drivers can apply for a medical clearance once they have developed a management plan and have successfully treated their sleep apnea.

Solutions for Truck Drivers

The good news is that sleep apnea is generally treatable, and solutions can come along on the road with you. Solutions range from medical devices to lifestyle changes, and each comes along with a comprehensive management program to keep the condition from creeping back in.

Medical Devices

Continuous Positive Airway Pressure (CPAP) therapy is the gold standard for treating sleep apnea and uses a machine that delivers a consistent and steady stream of air through a mask during sleep. This keeps the airway open at all times. Another medical device is used in Oral Appliance therapy, which uses a device worn in the mouth that prevents airway collapse.

Comprehensive Management

A comprehensive management plan starts with a screening, which could include questionnaires, physical exams, or preliminary tests. After that, there will be an official diagnosis that may involve a sleep study either at home or in a sleep lab.

A medical professional will develop a plan based on a number of factors, including the severity of the conditions and the patient’s preferences. Treatment may involve lifestyle changes, CPAP, oral appliances, or in some severe cases, surgery.

Once an action plan has been put in place, the patient will have regular follow-ups to monitor the ongoing effectiveness of the treatment, making adjustments as necessary. This may look like regular doctor visits, telehealth services, or even remote monitoring of CPAP usage.

Patients are often advised to change their lifestyle in ways including weight loss, quitting smoking, regular exercise, reducing or eliminating alcohol, modifying sleep positions to allow for more airflow and other ways to stay healthy on the road.

To Sum Up

Sleep apnea poses significant risks for truck drivers that include an increased risk of crashes, significant health issues, and potential license suspensions that will cause problems with job security — as well as a diminished quality of life. The good news is that there are a number of effective solutions and treatments available that can help you get back on the road safely and with a better quality of life overall.

Treatments include CPAP machines and other medical devices, as well as management plans, lifestyle changes, and ongoing screenings and testing to continuously monitor the condition.

Early detection is very important for managing and addressing sleep apnea effectively. If you are a truck driver and suspect that you may have sleep apnea, make sure that you seek help as soon as possible to stay safe on the road. Contact your healthcare provider and discuss the next steps. Managing your sleep apnea will improve your health and your safety on the road and ultimately enhance your quality of life.

Long-distance driver fatigue is real, and it can be both debilitating and dangerous. Not just for yourself, but for others on the road as well. Knowing how to spot road fatigue is essential to long-haul trucking. With the proper education and fatigued driving tips, you can help keep yourself and others safe while maintaining your health.

Here at LubeZone Truck Lube Center, we value road safety above all else. That’s why we’re always sharing tips, tricks, statistics, and valuable information to help every truck driver excel while staying heathy and safe while traveling. We know that the road can get daunting and that sometimes it can seem like the miles you have to make are never-ending. Don’t forget that if you’re ever feeling tired, or just can’t keep your eyes on the road, it’s okay to pull over and take a little while to regroup and reset before hitting the pavement again.

You’ll find many LubeZone Truck Lube Center locations near your favorite rest stops along major highways. So, if your semi-truck needs preventative maintenance service, such as an oil change, tire rotation, tractor and trailer grease, and more, you can stop and take care of these necessities while you get some rest, have a meal, and refuel. We’ll have you in and out in just 40 minutes because we know that in the trucking industry, time is money.

Keep reading to learn more about long-distance driver fatigue and to get the best fatigued driving tips to help improve your life on the road.

Trucking Accidents & Fatigue: The Numbers

Unfortunately, the statistics surrounding road fatigue and trucking accidents are quite staggering. While you may think that it could never happen to you, it’s essential to know the reality of what can happen when a driver experiences road fatigue so you can be aware of your own status.

Statistics relating to trucking accidents and road fatigue:

• The National Highway Traffic Safety Association estimates that truck driver fatigue contributes to nearly 40% of all accidents that involve a semi-truck.
• The Federal Motor Carrier Safety Administration estimates that the risk of a crash effectively doubles from the 8th to the 10th hour of driving and doubles again from the 10th to the 11th hours.
• More than 750 individuals die each year due to truck drivers who are overtired or are experiencing road fatigue.
• An additional 20,000 people suffer injuries annually as a result of fatigued truck drivers.
• Long-haul truck drivers are far more likely to drive while experiencing road fatigue than other drivers, according to the Center for Disease Control.

Warning Signs of Drowsy Driving

When you’re on the road, be sure to look out for these signs and symptoms of drowsy driving. If you notice yourself start to experience symptoms, it’s absolutely vital that you find a rest stop immediately.

Signs and symptoms of drowsy driving and road fatigue include:

• Impaired memory. Particularly relating to the last few miles you have driven and your short-term memory.
• Increased blinking or yawning. Many people blink excessively as they struggle to keep their eyes open.
• Distractibility. You may experience daydreaming, wandering thoughts, have difficulty focusing, miss your exit without noticing, and more.
• Impaired driving ability. Look out for signs such as hitting a rumble strip, lane drifting, tailgating, the inability to maintain a proper speed, and more.
• Irritability and moodiness. Many people find themselves to be cranky or easily upset when they become tired.
• Head nodding or falling asleep. If you’re struggling to keep your head up and your eyes on the road, pull over right away.
• Hallucinations. One of the most serious symptoms of sleep deprivation is both auditory and visual hallucinations. Are you hearing sirens that aren’t there or seeing shadows on the side of the road? This is an emergency situation that requires you to pull over and get some sleep immediately.

Factors That Contribute to Road Fatigue in Truck Drivers

There are many factors that contribute to long-distance driver fatigue, and the more facts that apply to you at any given time, the more likely you are to experience drowsiness while driving.

Factors that impact drowsy driving include:

• The time of day. Road fatigue-related accidents happen most frequently between midnight and 6am, and drivers who drive at night are more likely to experience fatigue on the road. While there may be fewer cars on the road during the darker hours, and traffic may not be as bad, the reality is that driving at night can be much more dangerous.
• Total hours driven and total hours awake. Being awake for more than 18 consecutive hours is shown to have a negative impact on driving and cognitive abilities, and 24 hours awake can impede driving as much as having a Blood Alcohol Content (BAC) of 0.10%. It’s true what they say, tired driving is just as dangerous as drunk driving. Additionally, the longer you’ve been driving (and not just awake) the more likely you are to experience road fatigue. Frequent rest stops and a proper sleep schedule are important.
• Changing shift schedules. Do you usually take the morning shift, but today you’re driving at night? Or, did you drive overnight last night and have to hit the road again in the afternoon? These changing schedules often don’t allow for adequate rest and recovery and can throw off your body’s internal clock leading to increased road fatigue.
• Medication. Be aware of the potential side effects of any new medications that you start taking, as many can make you drowsy. This includes prescription medications as well as over-the-counter options such as those for coughs and colds. Medication can be a large contributing factor to experiencing drowsiness.
• Health conditions and sleep disorders. Similarly, health conditions and sleep disorders can lead to increased road fatigue. Low blood sugar, insomnia, and more can all make it more dangerous to be on the road. Talk to your doctor about any areas of concern before your next route.

6 Fatigued Driving Tips

While the most important tip to fight fatigued driving is to be aware of the potential warning signs and contributing factors, there are things that you can do to mitigate your risk while on the road and help yourself stay rested and awake.

Follow these fatigued driving tips:

1. Sleep when your internal clock is more prone to tiredness. This includes between the hours of midnight and 6 am, as well as in the early afternoon. If you can’t, or don’t wish to, sleep in the early afternoon, plan a rest stop for food and coffee around this time.
2. Avoid alcohol and fatigue-inducing medications. Drinking the night before a route can increase road fatigue once you’re driving, and many over-the-counter medications such as those for cold relief and allergies can increase drowsiness. Be aware of these things before a route.
3. Eat a balanced diet. Make sure you’re eating healthy meals with regular snacks along your route. Things like low blood sugar can contribute to long-distance driver fatigue. Keeping snacks on hand, such as almonds, protein bars, and more, can help your body stay fueled.
4. Stay hydrated. Similarly, it’s important to drink enough water while you’re on the road.
5. Take frequent breaks. It’s not just total hours awake that impacts road fatigue, but also total consecutive hours on the road. It’s important to take breaks to stretch your legs and get your blood flowing, and give yourself a mental break from the highway.
6. Limit caffeine intake. It may sound counterproductive to stay away from caffeine, but in reality, energy drinks and coffee can make you jittery, anxious, and they don’t prevent real fatigue from setting in. Instead, reach for water, orange juice, or other healthy and hydrating beverages.

Trying to stay healthy on the road as a trucker?

Many of us see road trips as a time to stop our usual diet and exercise routines. When we think about traveling on the road, we imagine fast food and convenience store snacks like chips, soda, and candy bars.

For most of us, a weekend road trip without exercise or healthy foods will not have that much impact, and we can return to our normal habits and routines once the vacation ends.

For truckers, however, road trips are part of the job. With many truckers on the road for over 300 days a year, regularly eating the junk foods we associate with road trips can have a negative impact on their health.

Additionally, the job is sedentary, and it can be challenging to fit in exercise. With the long hours, it is tempting to drink lots of coffee or energy drinks. All of this can add up to an unhealthy lifestyle and lead to health problems.

Luckily, truckers have options to maintain their fitness and other healthy habits on the road. With some effort, truckers can find ways to meet their fitness and dietary goals without compromising their work.

Nutritious Food on the Road

Traveling on the road is taxing on your body. Take care of yourself by making sure your body has nutrient-dense foods to fuel you through your trip.

If weight loss is a goal, experts say that your food choices have far more impact on your weight than exercise, so make healthy eating your first priority.

Choose Lean Proteins

Have you ever eaten a meal and been hungry an hour later? That may be due to the low protein content in your food. Protein helps you feel full for longer. Additionally, if you are working out, protein is necessary to build muscle.

Lean proteins are ideal, especially if you have health conditions that require you to avoid cholesterol.

Suggested Foods:

• Low-fat cottage cheese with tomato and black pepper
• Low-fat, sugar-free Greek yogurt mixed with fresh or frozen berries
• Low-fat cheese with whole wheat crackers
• Turkey jerky
• Hard-boiled egg
• Pouch of seasoned tuna on a salad

Eat Fiber

Most Americans do not meet the recommended daily requirements for fiber intake. You should take in 14 grams of fiber for every 1,000 calories. It can be even more challenging for truckers to get fiber because fiber-dense foods like fruits and vegetables are the most difficult to access on the road.

Fiber, like protein, can make you feel full for longer. It can promote weight loss, lower blood sugar, reduces cholesterol, promotes regular bowel movements, and can even reduce your risk of getting gastrointestinal cancer.

Most fruits, vegetables, nuts, seeds, and whole grains contain fiber. Dark chocolate even has some fiber in it!

If you want to get more fiber in your diet, try adding it in slowly at a rate of 5 additional grams per week until you reach your desired fiber intake. Drastic shifts in your fiber intake can cause gastric discomfort.

Popular low-carb diets are great for weight loss, but it can be hard to get your recommended fiber intake. Be sure to fit in low-carb, high-fiber items like some almonds, ground flax, avocado, and berries.

Suggested Foods:

• Sliced vegetables with hummus
• Almonds coated in a spice blend
• Apple slices with peanut butter
• Turkey and avocado sandwich on whole-wheat bread

Stock Your Cab with Your Favorite Healthy Foods

Increasingly, truck stops and fast food places have healthy options, but the foods they offer may not always be appetizing to you. Preparing foods for your trips means you will always have access to the healthy foods you enjoy.

It is great if you can prepare the items yourself because you can control the ingredients. Plus, it’s more affordable. But if you are busy or do not like cooking, your local grocery store may have healthy convenience foods already prepared.

Suggested Foods:

• Ready-made salads
• Overnight oats
• Canned fruit in juice (not syrup)
• Precooked, seasoned lean meats for wraps, sandwiches, or salads
• Greek yogurt-based salad dressings for salads and dipping sliced vegetables

Drink Water

Water is the best way to stay hydrated. If you get bored with the taste of water, you can make it more interesting by adding fruit and herbs. Try adding cucumber, mint, and lemon for a refreshing drink. You can purchase powders or liquids to add flavor to your water, too. Just watch out for added sugar.

Minimize your coffee intake to two or fewer cups a day. Avoid energy drinks and soda. If you find it challenging to go without soda, switch to diet soda until you can kick the habit.

Perfection Not Required

We have all been there. You slip and eat a meal that does not meet your nutrition goals, and you think, “This day of eating is ruined.” We often think that living a healthy lifestyle means being perfect, and if we are not perfect, there is no point in trying.

This thinking, however, is flawed. You do not have to be perfect to eat a healthy diet. Eating healthy is about habits, not perfection. Aim for sticking to your dietary guidelines 80-90% of the time, which is more attainable. As the saying goes, perfect is the enemy of good.

Working Out on the Road

It is challenging enough to fit in a workout for most people. Workouts are even more challenging for truckers who are often without access to a gym and work a sedentary and often stressful job.

A workout is worth your time. In addition to the benefits for your physical body, exercise is a great way to manage the stress of driving and other challenges that truckers face.

Spending two hours in the gym is not necessary for good health. Determine a realistic workout routine that you will stick to. You will benefit from working out even for just 15-30 minutes, especially if you exercise vigorously for that duration.

We have some strategies for how to fit in a workout no matter where you are.

Exercise Outdoors

You can work out at a truck stop or at a nearby park or trail. Lots of exercises require no equipment and use your own body weight as resistance. You can do push-ups, sit-ups, squats, lunges, planks, and burpees nearly anywhere. You can go for a walk or run, too.

Sometimes parks and trails have parallel and pull-up bars, which give you even more options for exercise.

Be sure to vary your workouts to get the best results. Check out fitness magazines and the websites of personal trainers for workout ideas.

Equipment

Workout equipment like resistance bands, dumbbells, kettlebells, exercise mats, and foldable bicycles make it even easier to work out on the road. Exercise equipment can help you get in a more intense workout in less time.

Adequate Rest and Sleep on the Road

Sometimes you need to stop and stretch your legs. You may also need to give your brain a break from the level of focus required to drive a large truck. Even a 15-minute break will allow you to return to the road feeling refreshed.

Sleep is crucial for truckers who need to be alert while driving. Adequate sleep matters for good health, too. Aim to get at least 7 hours.

Stop by LubeZone Today

Taking good care of yourself while you are on the road is important. Just like your truck, you need good fuel to function properly!

We know that truckers need fast, efficient service when it comes to preventative semi-truck maintenance. That’s why at LubeZone Truck Lube center, FAST IS BACK! We can offer you a full-service oil change in just 40 minutes, which is the perfect amount of time for you to get in a quick workout.

No appointment necessary! Come on in to LubeZone Truck Lube Center today