Working long hours will make you fatigued in several ways:

• It stops you resting and sleeping.
• It may have you on the road in the early morning when the body clock turns alertness down.
• It may make you bored and drowsy.

A checklist on avoiding fatigue:

• Plan your trips carefully to provide adequate time for sleep, rest and food.
• Talk to your family well in advance of departure time so that you get the rest you need.
• Be realistic about how much sleep you need to be a safe driver and make sure you get it.
• Start your journey without sleep debt.
• Understand your own body clock and know when you are likely to be at your least alert (eg. between 1 am and 6 am).
• Take regular power naps (at least 20 minutes).
• Keep your cab at a comfortable temperature, but not too warm. An overheated cab can make you drowsy. It’s better to wear extra clothes.
• Get fresh air into your cab. Smoke and stale air can contribute to drowsiness.
• Listen to music, talk-back radio or talking books or chat on your CB radio.
• Play mental games, such as calculating distances.
• Take regular breaks (say every 2 hours) to stretch, walk and check your vehicle.
• Learn to recognise the signs of sleepiness and pull over as soon as possible for a short nap.
• Eat sensibly and exercise regularly.
• Drink plenty of water.
• Never drink alcohol when working.
• Use caffeine only when you need it.
• Share this website with your family so they can support you and understand your need to get adequate sleep.
• If you think you have something wrong with your sleep patterns or your general health, seek medical advice.