After a driving test I’ve got myself my ideal night trunking job.
Like I’d expect most similar jobs are, it’s task based, ie your given a trunk (which can be anywhere in the country, double manned for longer runs) and your shift is along as it takes to get there (drop’n’swop) and get back.
I have no issue with the 10-15 hour shifts or managing my EU & WTD hours.
The only issue I’m having is struggling to fall asleep in between shifts when I get home.
Does anyone have a experience based tips for
Do you go straight to bed as soon as you get home or decompress for an hour first.
Don’t work stupidly long hours,
24 hours in a day only.
24 - 15 leaves 9 hours to commute and s-shower shave and eat and wind down.
That is the crux of the matter.
Simply don’t work ridiculous hours. Your body circadian rhythm will be knackered.
I work nights and always got to bed around the same time so I’m in an opposite position to most that work days for example and that’s the only way it works.
My advice would be to invest is some black out blinds or curtains to block out the sunlight in the day, turn off all devices, pull out the plug on the land line telephone, and wear ear plugs as the neighbours dog will be barking and he will start mowing the lawn disturbing the sleep pattern.
Boots sell Kalms with natural Valerian root extract to relax you and take the edge of the nerves, Horlicks has malt in it to aid sleep or a mug of hot milk also helps, the trick is if you are unable to sleep, as long as you are resting with the eyes closed, that is better than nothing and if unable to sleep straight away you will only get all worked up which will keep you awake.
The advantages to night work is there is time in the day to see the dentist or doctor as the day worker or tramper is unable to do that in the week.
Foam ear plug are a must have item or an airline style eye covering to block the light will help.
Me personally I wind down for an hour or two first. Shower, bite to eat, a beer if you fancy one.
But as above… there’s still only so many hours in a day so I keep my shifts to 10/11 hours whenever possible. If my shift lengths were 12+ hours every night, then add on the commute then I’d be tramping instead.
I concur with one or two beers when getting home, it just takes the edge away of being awake all night and should make you sleep better.
My Mrs would cook a breakfast the day before and I would just microwave it when I got in, for some reason I would like the breakfast at night before going to work and a meal that would normally be eaten at night went down better after finishing work and getting home in the morning as the body systems are back to front.
If you’re regularly mixing reduced daily rests with night trunking and commuting it’s all going to end in tears sooner or later.
As for difficulty sleeping, even doing ‘normal’ 10-12 hour shifts, that’s more like a body clock problem in which you need to be able to sleep properly during the day.If you can’t sort that out then nights isn’t for you.
I was once headhunted internally at a previous company to do an new night trunk run so it can free up an artic for day work. I agreed so long as it wasnt planned to go over 10 hours (ie “just nip into so and so on way home”) To be fair to the boss he made sure that I was left alone to do just the one depot drop and return staright back.
Having to work 10 hours max was a godsend as it allowed me to commute home (40 mins) and get a proper sleep in.
The crux of what Im saying is, nightshift driving should NEVER become an endurence test and make sure you allow time not just for sleep but wind down time as well.
Bone Shaker:
I concur with one or two beers when getting home, it just takes the edge away of being awake all night and should make you sleep better.
My Mrs would cook a breakfast the day before and I would just microwave it when I got in, for some reason I would like the breakfast at night before going to work and a meal that would normally be eaten at night went down better after finishing work and getting home in the morning as the body systems are back to front.
Stay away from having beer after nightshift to help sleep. 1-2 beers soon becomes 6-8!
Bone Shaker:
I concur with one or two beers when getting home, it just takes the edge away of being awake all night and should make you sleep better.
My Mrs would cook a breakfast the day before and I would just microwave it when I got in, for some reason I would like the breakfast at night before going to work and a meal that would normally be eaten at night went down better after finishing work and getting home in the morning as the body systems are back to front.
Stay away from having beer after nightshift to help sleep. 1-2 beers soon becomes 6-8!
Everything in moderation.
10 pints a night. And a good drink at weekends
I’ve been doing 10+ hour night shifts continuously for almost 20 years. My strategy when doing 12+ hours is to go to bed almost immediately to maximise my hours of sleep. I see sleep as more important than anything in my working life.
More tips:
Wear earplugs whilst sleeping through the day.
Avoid alcohol after a nightshift, because it will become habitual, and cause another host of problems.
If you’re starving, eat a little something to take the edge of your hunger, otherwise you won’t fall asleep.
ezydriver:
I’ve been doing 10+ hour night shifts continuously for almost 20 years. My strategy when doing 12+ hours is to go to bed almost immediately to maximise my hours of sleep. I see sleep as more important than anything in my working life.
More tips:
Wear earplugs whilst sleeping through the day.
Avoid alcohol after a nightshift, because it will become habitual, and cause another host of problems.
If you’re starving, eat a little something to take the edge of your hunger, otherwise you won’t fall asleep.
Lots of people can’t do that though lol. It’s like a day worker going to bed soon as they get in then getting up to chill for a few hours before work. Some people are genuinely nocturnal workers.
You’re right, it’s not the same as proper sleep at all; there’s also that “beer fear” aspect where you wake up suddenly with significant anxiety.
I don’t know if it’s relevant in his case but OP should also avoid sources of nicotine before bedtime, it’s a stimulant: Even though many smokers claim it relaxes them, that’s just the effects of the deeper breathing.
After a night shift. You’ll feel bloaty and will have to make more trips to the loo.
I recommend a half bottle of gin mixed with a quality tonic water. For extra zing I add a fresh lime wedge. I keep a couple of miniature Gordons in my kit bag. If I get to feeling all noddy offy, a quick G&T on the M1 really wakes me up again. The quinine also helps fight off those winter mosquitos in Yorkshire.
Unwinding goes out the window when you have been out for 14-15 hours and you are in the next day. Couple of slices of toast and straight to bed. Of course all the help you can get from blackout curtains, ear plugs, a fan for the summer etc etc.
Oh, and if you are double-manned, try and get some shut-eye during the shift if you are tired. No point watching the road while the other driver is driving.
