Why a green apple a day keeps driver fatigue at bay
Freezing your pillowcase, putting ice in your water, and eating a green apple at 3 pm may not be the norm for most truckies, but when it comes to staying safe on the roads this summer, tips like these could be lifesaving.
As we hurtle into the holiday season, Kiwi truck drivers face longer hours behind the wheel, especially during the Christmas rush – and for nightshift drivers in particular, summer heat and irregular sleep can make for a potentially lethal mix.
It’s widely recognised that driver fatigue is one of the biggest challenges in the transport sector.
Data collected by New Zealand fleet safety and training provider AutoSense, from almost 6,000 Guardian by Seeing Machine cameras installed in commercial vehicles in New Zealand, shows just how serious the issue is. There were an average of 59.1 fatigue events per day and over 1,663 fatigue events per month across a total distance of 408,170,343 km (recorded between 30 November 2023 - 29 November 2024)[1].
AutoSense fatigue and sleep health consultant Katrina Aubrey said these figures underscore the need for effective fatigue management strategies and she’s urging New Zealand fleets to harness all the tools available to stay alert on the roads this summer.
“Fatigue can result from myriad factors including lack of sleep, long work hours, stress and monotonous tasks, and it can have a huge impact, impairing cognitive function, reaction time, decision-making abilities and overall performance,” says the registered clinical sleep and respiratory physiologist.
She says New Zealand’s transport sector is waking up to the risks. Since joining AutoSense in August 2024, the fatigue and sleep expert has visited transport companies around New Zealand and facilitated 18 workshops sharing her expert knowledge and insights on managing fatigue.
“We help drivers to identify the signs and causes of their fatigue, explore why it’s important to have seven-plus hours of quality sleep, and we discuss practical strategies for improving sleep hygiene, exercise, and nutrition. Astoundingly, of the 38 drivers who self-referred themselves for a sleep apnea test, approximately 30 have gone on to use a CPAP machine which uses mild air pressure to keep their breathing airways open while they sleep.
“They tell me they feel like new people, refreshed and revived and able to do their job without yawning or any fatigue. The results speak for themselves.”
Employing fatigue countermeasures can reduce or mitigate the effects of fatigue, both at a company-wide level and individually. Implementing a fatigue management system is a great place to start for transport businesses.
“Implement policies and procedures that identify, assess and reduce fatigue-related risks, such as scheduling practices, workload management and staffing levels. Education and training are also key. We need to make drivers more aware of the importance of sleep, teach them to recognise signs of fatigue, and encourage them to be more proactive.”
Katrina says truck drivers need at least seven or eight hours of sleep daily for safe performance, but if that’s not doable, there are other options.
“If a full night’s rest isn’t possible, consider splitting it into a five or six-hour sleep after a shift, followed by a one or two-hour nap before the next shift. This can still help improve alertness and overall performance.”
Power napping is another secret weapon – but limit naps to 30 minutes tops, and avoid napping late in the day, as it can impact your ability to fall asleep at night.
Getting enough shut-eye is vital not just when you are on the road but for overall health and wellbeing. Katrina shares some tips for sleeping well and fighting fatigue during the busy summer.
Katrina’s summer sleep tips for drivers
Stick to a sleep schedule: whether you’re working or having a day off, try to wake up and go to bed at the same time
Avoid caffeine (including energy drinks) before bed
Keep cool: experts say 18-20°C is the optimal temperature for sleep, and make sure your truck cab or room has fresh airflow. Open the windows and plug in a fan
Alcohol and too much food disrupt sleep. If it’s close to bedtime, opt for light snacks and herbal tea or warm milk
Ice it: have a glass of ice water by your bed to cool down if you wake up feeling warm, and freeze your pillowcase for an extra burst of coolness. If you’re a CPAP user, try putting chilled water into the CPAP water chamber.
Katrina’s fatigue-busting tips in the driver’s seat
The "post-lunch dip" refers to a natural decline in alertness and energy levels that typically occurs in the early afternoon due to the body's circadian rhythm, which regulates wakefulness and sleepiness throughout the day. To push through the afternoon hump, eat a green apple. Apples contain no caffeine but instead have about 13 grams of natural sugar. These sugars provoke a similar response to caffeine because vitamins from the apple are released slowly throughout the body, making you feel more awake. Green apples have more Vitamins A, B, C, E and K than red apples.
Take regular breaks: schedule rest stops every couple of hours to recharge, and while you’re there, do some stretches or light walking to reduce stiffness and increase focus
Fuel up: Drink plenty of iced water and eat balanced meals with complex carbs, protein, and healthy fats, which support energy levels throughout the day. Take it easy on the sugar to prevent energy crashes
Let the light in: Removing your sunglasses, even temporarily, will increase the light intensity in your eyes while driving. When light hits the retina (a light-sensitive layer of tissue at the back of the eye), special cells called photoreceptors turn the light into electrical signals. These electrical signals travel from the retina through the optic nerve to stimulate the brain.
Katrina is encouraging more proactive transport leaders and fleet managers to enhance their fatigue management strategy next year and to get in touch with AutoSense to book a consultation or workshop for a safer start in 2025.
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