Driving an HGV involves long hours, usually on your own, frequently to unfamiliar destinations, at all hours of the day and night.
It is a job that requires high levels of concentration because having a tired or distracted driver at the wheel of a 44-tonne vehicle travelling along a motorway at 60mph is a disaster waiting to happen.
Drivers experiencing fatigue struggle to pay attention, have slower reaction times, and can even fall asleep at the wheel. It only takes a momentary lapse to cause a collision, and the consequences can be devastating for everyone involved.
It is because of previous tragedies and hefty fleet insurance claims resulting from long hours and driver fatigue that tough legislation governs all HGVs operating on UK roads to ensure drivers have proper rests between and during shifts to keep them fresh and alert.
Strict rules
As part of the regulations, HGV drivers must not drive more than nine hours in a day — which can be extended to 10 hours twice a week — and no more than 56 hours in a week. Details of all their journeys, including rest breaks, are recorded on tachographs and drivers and companies who break the rules are heavily penalised.
The aim of the strict rules is to ensure HGV drivers are properly rested before they set off on their next journey. They need to have a break or breaks totalling at least 45 minutes after no more than 4 hours 30 minutes driving.
Breaks are entirely for rest, and drivers must not engage in any work, including loading, unloading, or driving. They can take breaks in their vehicle which must be stationary and they cannot engage in any other tasks.
But it is more than just adhering to rules. Drivers need to ensure they can get proper rest and switch off from their work environment, even if they stay in their cabs. Here are five ways they can manage fatigue. Many are linked and a holistic approach will help keep them and everyone else on the roads safe.
1. Ensure good sleep hygiene
Having good sleep hygiene – or routine – is all about getting better quality of sleep. This can be difficult for HGV drivers who are away from home and operate at unsocial hours. But this is why it is even more important to make sure they have a proper rest, including seven to nine hours of sleep each day.
As well as having beds and blackout curtains in their cabs, many HGV drivers take home comforts with them to help relax in familiar surroundings.
It is also important to choose services and rest areas where they won’t be disturbed and that has everything they need, from food and refreshments to toilets and showers.
Having a proper sleep helps our mood, reduces stress and anxiety, and helps drivers say focused for the journey ahead.
2. Eat well and stay hydrated for steady energy
Good diet and exercise are key to health and wellbeing. It can be difficult to maintain these on the road for long hours, especially when the temptation is to head for the nearest takeaway as soon as a break starts.
But eating the wrong thing not only affects concentration and energy, over time, it will also affect your health. Making sure you eat regularly and as close to normal mealtimes helps keep your metabolism working normally.
Preparing meals and healthy snacks at home to take on journeys not only means you have something ready to eat when you are hungry, it will help sustain you and help keep you focused for longer than something that is processed and will sap energy levels after an initial spike.
It is also important to make sure you have plenty of water available to cut down on sugary drinks, which also affect energy levels and concentration.
A good diet and regular physical exercise also help you to relax and get better sleep for the next stage of the journey.
3. Plan your breaks ahead of time
As well as planning rest breaks to stay within the permitted driving time, it is also important to make sure they meet your needs.
While drivers have delivery and collection schedules to keep, breaks need to be worked into part of their normal day. Drivers need to identify suitable resting points for the journey ahead, whether it is a 45-minute stop or a nine-hour sleep break.
This helps them plan meals as well as exercise. When you are in the same position for hours on end, it is important to stretch regularly to prevent discomfort and injury.
Drivers plan which rest areas they can safely stop at overnight, where they can get a hot meal or hot drink if required, and where they can stretch their legs and get some fresh air before returning to their cab.
4. Keep your environment engaging (but not distracting)
While it is important to take physical and mental breaks from their work, drivers must maintain their concentration at all times when they are at the wheel. Getting too comfortable can be as much of a distraction as being tired.
As they try to make their routines at home and on the road as similar as possible, they might be tempted to break up the monotony of long journeys by calling friends and family or listening to the radio, podcasts or audiobooks.
The risk is that they are not giving the road ahead their full attention, which could affect their concentration and reaction time.
5. Know the signs of fatigue and take them seriously
As well as taking steps to prevent driver fatigue, it is just as important to recognise its signs and take action.
A lack of sleep or a long, monotonous journey can take its toll on anyone. Drivers who to are struggling to concentrate or feel tired and start yawning and blinking regularly, need to recognise the signs that they are at risk of falling asleep at the wheel.
The danger is imminent and it is too great to carry on to the next planned stop. It only takes a momentary lapse to cause a serious collision. The safest thing to do is to stop at the nearest suitable rest area as soon as possible.
While it may be frustrating, delaying your arrival is better than being involved in or causing a serious crash which could have serious consequences for the driver and their employer.
