Oregon Trucking Associations: Safety Statistics

We must have sleep. Adults need 7 1/2 to 8 hours of uninterrupted sleep between work shifts. In the 1950's, Americans were averaging about 8 hours of sleep per night. Today, we average about 6 1/2. Our sleep period must be continuous and we must be able to sleep well enough to get to the deep, restful phase known as "REM" (rapid eye movement). We cycle through this deep phase several times per night or per sleep shift. In this deep restful state, we are physically still, but we dream.

If we are unable to get a satisfactory amount of restful sleep, we begin to develop sleep debt. There is only one way to repay sleep debt, and that is with more sleep. Naps will not do it. We must be able to re-gain several hours of sleep in order to make up for sleep debt.

Scheduling demands at work. Truck drivers are limited in the number of hours they may drive, but are not limited in the total number of hours worked. The only solution to this problem is to work with supervisors to allow employees proper time off duty for rest.
Decisions at home to be active longer, cheating ourselves of needed sleep. We cannot party or picnic until late hours, sleep a brief period, and expect to wake up rested and able to work safely. You must allow time in your leisure hours for enough rest.
Sleep disorders. The most common of these is APNEA, which occurs when there is an obstruction in the airway that interferes with breathing while sleeping. It continually wakes the person from the deep level of sleep they need, but not to the point that they are conscious. Therefore, the APNEA sufferer wakes up thinking he/she had a good night's sleep, and cannot understand why they are fatigued all day. APNEA is easily diagnosed and treated. The highest risk group for this ailment is middle-aged men who are slightly overweight. This could cover many in our industry!
Use of chemical aids to enhance sleep. Alcohol does not enhance restful sleep. There is a difference between falling asleep and passing out! Alcohol suppresses REM level sleep. It can interact with sleep loss to cause drowsiness.
Shift changes, making it difficult to sleep (during the day, for example). Our bodies over the years have adapted to a cycle that is driven by the light (the sun). We tend to want to sleep during dark and awaken at light. The cycle is called "circadian rhythm". We have two lulls every 24 hours where our body temperature drops and we wish to sleep. The strongest lull is from midnight until about 4 a.m. The second period is in midafternoon. During these times, there is greater risk of falling asleep on the job if you are not properly rested. This is particularly hard on shift workers. The best strategy for a shift worker is to try to continue to be awake the same hours on days off as those on your work days.