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Andrea is the lead Nutritionist & Health Coach with Healthy Trucker, where she educates and motivates drivers and office staff across the industry to improve their health through simple, consistent changes in their diet and exercise routines. She has a Bachelor’s Degree in Human Nutrition from the University of Guelph, and is passionate about wellness and helping others reach their goals. At Healthy Trucker, she coordinates and administers various health programs and interactive challenges in order to provide wellness education and resources to the industry. Over the past four and a half years, she has coached hundreds of drivers and staff to lose thousands of pounds, reduce the need for medication, improve their energy, and regain their health. She can be reached at amorley@healthytrucker.com, or more information about Healthy Trucker can be found at www.healthytrucker.com

We’re always told that we need 8 hours of sleep, but that’s easier said than done! Plus, if we’re not getting good quality sleep, it doesn’t matter how long we’re down for, we won’t be properly rested for the next day. Sleep is highly underrated, with many people taking pride in the fact that they can run off of just 3 hours of sleep in order to work longer and be more productive. However, if it’s how your body recovers and heals itself each night, and if it’s is being compromised, how can you expect to function at your best? Getting the right amount of sleep will keep your immune system boosted, energy and focus levels high, and productivity at it’s best, especially when combined with good nutrition and exercise.

Sleep on the road is even more of an issue, as the environment isn’t ideal, but these tips can help you make the most out of your shut eye in the truck so that your health, energy, and safety on the road are at their best.

  • Set a strict bed time. It’s easy to push the time back later and later when you’re busy scrolling on your phone, talking to family at home, or watching a movie. Don’t negotiate with yourself, and don’t stay up past your bed time!
  • Exercise daily, which has been shown to greatly improve the time it takes to fall asleep as well as sleep quality. For some, exercise too late at night can cause difficulty falling asleep, so if that’s the case for you, be sure to work out earlier in the day!
  • Get fresh air throughout the day. You know how well you sleep after spending a long day outside? That’s what we’re going for here! If you haven’t made it outside, step out for a few deep breaths before hitting the hay.
  • Meditate – hear me out on this one. We often jump into bed with a mind still racing from the day, expecting to just be able to shut it off instantly and fall asleep. Your brain is too powerful for that, and it could keep you up for hours if you have a lot on your mind, so meditation is a great way to prep the mind for sleep. It can be as short as 5 minutes and as simple as listening to calming music while focusing on your breath. I recommend using an app to guide you, such as Insight Timer or Headspace.
  • Stick to a routine. You may not be able to get to bed at the same time each night, but you should follow a ritual of 2-3 steps each night before shutting down. This will help prep your body for sleep, signaling that it is time to wind down. Even something as simple as brushing your teeth and then reading for 10 minutes can make a difference if you stay consistent. Make a tea, do some stretches, meditate, etc…just keep it consistent!
  • Evaluate your mattress: The mattress that came in your truck likely isn’t the best one for you, so if you don’t love it, fix it! Buying a foam topper is a great way to improve your mattress affordably, and there are endless options to choose from. Gel toppers keep you cool, while memory foam is very comfortable and great for sore joints; both can be purchased in firm or soft varieties. Additionally, make sure you love your pillows and blankets, as they can make a significant difference in your comfort and sleep quality.
  • Block out Light: Get extra blackout curtains for the windshield/windows, or use a sleep eye mask if you’re sensitive to light.
  • Sound: If you are easily woken by sound, consider a white noise machine or app, fan, or earplugs.
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Andrea is the lead Nutritionist & Health Coach with Healthy Trucker, where she educates and motivates drivers and office staff across the industry to improve their health through simple, consistent changes in their diet and exercise routines. She has a Bachelor’s Degree in Human Nutrition from the University of Guelph, and is passionate about wellness and helping others reach their goals. At Healthy Trucker, she coordinates and administers various health programs and interactive challenges in order to provide wellness education and resources to the industry. Over the past four and a half years, she has coached hundreds of drivers and staff to lose thousands of pounds, reduce the need for medication, improve their energy, and regain their health. She can be reached at amorley@healthytrucker.com, or more information about Healthy Trucker can be found at www.healthytrucker.com

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