Improving Sleep Habits


According to the Centers for Disease Control and Prevention (CDC), adults ages 18 and up require a minimum of seven hours sleep per night. 

The problem is that many factors can disrupt a person’s ability to get even the minimum amount of quality sleep. These factors include stress, working irregular hours, and practicing unhealthy lifestyle habits.

Read the information below and decide how you can better improve your sleep habits.




Exterior noise at a truck stop or rest area can disrupt your sleep. Interruptions due to phone calls, texts, and emails also make it difficult to get quality rest. Additionally, odd sleep schedules, parking in unsafe areas, stressful delays, and adverse weather can affect sleep patterns.



Sleeping on an uncomfortable bed or pillow can make it difficult to fall asleep or get quality rest. Additionally, a C-PAP device malfunction or other equipment breakdown, such as a broken heater or failed air conditioner, can make sleeping a challenge.




Sleep disorders, such as obstructive sleep apnea, restless leg syndrome, and insomnia, can disrupt sleep efforts. Additionally, obesity; smoking or consuming stimulants; eating unhealthy foods; watching electronics; and drinking alcohol, caffeine, and other fluids before bedtime can make sleep difficult.




      • Exercise regularly to manage stress.
      • Lose weight, if needed. Obesity can lead to a sleeping disorder like obstructive sleep apnea. 
      • Eat healthy foods and avoid alcohol, caffeine, and smoking. 
      • Consult your physician regarding any sleep issues. 



      • Avoid the following at least one hour before bedtime: 
        • Heavy or spicy foods
        • Excessive fluids 
        • Alcohol, nicotine, caffeine, or stimulants


      • Use a blackout curtain to create a dark sleeping environment. 
      • Wear a blackout mask. 
      • Wear ear plugs to block out unwanted noise. 
      • Listen to white noise. 
      • Keep your C-PAP device clean, sized correctly, and in proper working order. 

Note: These lists are not intended to be all-inclusive.

The information in this article is provided as a courtesy of Great West Casualty Company and is part of the Value-Driven® Company program. Value-Driven Company was created to help educate and inform insureds so they can make better decisions, build a culture that values safety, and manage risk more effectively. To see what additional resources Great West Casualty Company can provide for its insureds, please contact your safety representative, or click below to find an agent. 


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© Great West Casualty Company 2020. The material in this publication is the property of Great West Casualty Company unless otherwise noted and may not be reproduced without its written consent by any person other than a current insured of Great West Casualty Company for business purposes. Insured should attribute use as follows: “© Great West Casualty Company 2020. Used with permission by Great West Casualty Company.”

This material is intended to be a broad overview of the subject matter and is provided for informational purposes only. Great West Casualty Company does not provide legal advice to its insureds, nor does it advise insureds on employment-related issues. Therefore, the subject matter is not intended to serve as legal or employment advice for any issue(s) that may arise in the operations of its insureds. Legal advice should always be sought from the insured’s legal counsel. Great West Casualty Company shall have neither liability nor responsibility to any person or entity with respect to any loss, action, or inaction alleged to be caused directly or indirectly as a result of the information contained herein.