Being confined to a truck for long stretches of time can lead to a less-than-stellar lifestyle in regards to health for truckers. We decided to talk to some truck drivers and get their best tips on what drivers can do to help maintain and improve their physical and mental health while on the road.

1. A sleep routine is key.

We realize that having an exact sleep schedule might not always be doable week to week, or even day to day, depending on the shipments you might be hauling. However, there are still some simple steps you can take to prepare your body for a restful sleep.

Try these time-tested strategies before you get some shut eye:

Stop drinking caffeine at least 6 hours before bed
Stop eating, especially large meals, at least 2 hours before bed
Turn off all electronics and bright lights at least an hour before bed

2. Enjoy the area around you.

Some shipping lanes can bring you to and through some of the most beautiful places the U.S. has to offer. When your breaks come up, plan out some time to enjoy a walk or jog through the local towns or parks. Enjoying the natural beauty of the surrounding areas around you can help get you out of the cab and make your shipment feel more like a road trip.

3. Make friends or adopt a furry companion.

As some truck drivers told us, having friends on the road can be really crucial for mental health. If you make new trucker friends, or have friends that live somewhere along your route, schedule a time to meet up for a meal, or to just hang out. This can boost your mood and feel like a break from the long drive ahead of you.

If human friends aren’t your thing, consider adopting a dog or cat, if you are prepared for the responsibility. We’ve talked to plenty of truckers who have pets that ride shotgun with them. They keep them company, give them a reason to get outside, and just make the drive more enjoyable.

4. If you have to dine out, cruise the salad bar.

While preparing food yourself is the best option for healthy meals, it’s not always the most realistic option when you’re driving. Check out restaurants near your route that offer salad bars and fresh options.

Often, salad bars also include cold prepared salads and other sides, so you won’t just be stuck with a plate full of greens. Eating a burger and fries isn’t the obvious choice when trying to be healthier, but if you do have to go that route, try getting the smaller burger and swapping the fries for a salad.

5. Keep in contact with friends and family on a daily basis.

This tip came straight from a truck driver. It makes sense to stay connected to those at home, as it may help to feel like the distance between you is just a little less. This can also be your “something to look forward to” in the day and help you develop a routine.

Don’t forget you can still be involved in events going on at home with Skype and Facetime. Seeing your loved ones’ faces can make the time pass just a bit faster and boost your mood.

While these tips aren’t sure guarantees for healthy bodies and minds, they are a good start. Your physical and mental health should be number one while you’re on the road, especially on long hauls.

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Please note that Trinity Logistics is not authorized to provide medical advice. These tips are suggestions only.