As a truck driver, you have a responsibility to avoid fatigue and remain alert while on the road. Even when you follow federal hours-of-service rules, demanding schedules and chronic sleep loss can still leave you dangerously tired.
Rules about sleeping
- A driver may drive no more than 11 hours of every 14-hour shift if they have been off duty for 10 or more hours. Remember that the 14-hour shift includes time spent on stops.
- If you have been on duty for a total of 60 hours during seven consecutive days, you must stop driving; you also may not drive if you have been on duty for a total of 70 hours over eight consecutive days. The weekly count can restart only after 34 hours of off-duty time.
- If you use a sleeper berth, you must spend at least 8 consecutive hours in the berth and take an additional 2 hours off duty either in or out of the berth.
For additional safety guidance on managing work hours and preventing fatigue, see Truck Driver Fatigue and Safety.
Rules to avoid fatigue
After following hours-of-service rules, try these practical steps if you still feel chronically tired. Many are simple habits that reduce the risk of drowsy driving.
- Make sure you get enough sleep. Most adults need at least seven to eight hours of sleep each day.
- Avoid shifts longer than eight hours when possible and aim to drive in consecutive blocks of seven or eight hours rather than many short periods.
- Sleep when you are tired rather than relying on a schedule that doesn't match your body clock.
- Avoid overuse of caffeine; excessive use can disrupt your sleep cycle and increase fatigue over time.
- Prepare a quiet, dark, comfortable place to sleep each night, and keep a regular sleep schedule when possible.
- Plan naps during natural low points in alertness, such as between 2:00 and 4:00 a.m. or during the mid-afternoon.
If you want more information on safe driving practices and how they relate to insurance, see Truck Driver Safety and Insurance.
If you need help applying these recommendations to your situation, consider contacting an agent to review your options and coverage—talk to an agent.
Frequently Asked Questions
How many hours can I legally drive in a single shift?
Under standard rules, you may drive up to 11 hours within a 14-hour shift after at least 10 hours off duty; other limits apply to weekly on-duty hours and sleeper-berth use.
What should I do if I feel drowsy while driving?
If you feel drowsy, pull over to a safe location and rest or take a nap; do not try to tough it out on the road.
Can short naps help reduce fatigue?
Yes. Short naps of 20–45 minutes can improve alertness, especially if timed during natural low points in your circadian rhythm.
How can I improve sleep quality on the road?
Create a consistent sleep environment: dark, quiet, and cool, and limit caffeine and screens before sleep to help you rest better.