Railroaders’ Guide to Healthy Sleep Railroaders’ Guide to Healthy Sleep
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Railroaders' Guide to Healthy Sleep

Learn how sleep affects your health, how you function, and how you feel.

Railroader-Specific Sleep Tips

Smart sleep strategies can help you perform your job safely, enjoy family and community life.

Caffeine, Work, and Sleep

Learn how to manage your sleep timing, alertnesss, and performance.

Difficulty Falling or Staying Asleep?

Learn about the causes of sleep problems and how to get a good night's sleep.

Concerned About Sleep Apnea?

Find out more about this common sleep disorder and how it can affect your health and safety.

Learn Using Our Interactive Tools

Check out our interactive tools to test your reaction times, and learn more about sleep and fatigue.

Watch Our Educational Videos

Browse our library of videos to learn more about sleep, healthy lifestyle.

Explore Sleep

For railroaders, good sleep improves safety and health, both on and off the job. Learn what helps or harms the quality and quantity of your sleep. Discover your daily patterns of alertness and sleepiness. Find out if it’s time to talk to your healthcare provider about your sleep.

Improve Sleep

Smart sleep strategies can help you perform your job safely, enjoy family and community life, see friends, and even squeeze in sports or other leisure activities.

Juggling Work and Life

It is a challenge to balance work and life while working unpredictable hours. Railroaders work in a 24/7 world and are called to perform their duties day and night, with little notice. The industry may never sleep, but railroad employees need sleep to perform safely and meet operational expectations.

Screen Yourself for Sleep Disorders.
Assess Your Risk

Mission : Improve Railroader Sleep Health

The Railroaders’ Guide to Healthy Sleep website was produced by the U.S. Department of Transportation Volpe Center (Volpe Center) in Cambridge, MA, and is sponsored by the Federal Railroad Administration (FRA), U.S. Department of Transportation (U.S. DOT). Originally launched on June 11, 2012 in collaboration with the Harvard Medical School Division of Sleep Medicine, the site was updated by the Volpe Center in 2015, serving as a major educational initiative for the railroad industry about the importance of sleep health. The site was updated again in 2023 by many of the original investigators at Harvard Medical School to ensure the recommendations reflect the current state of the evidence.

Frequently Asked Questions

What is the Railroaders’ Guide to Healthy Sleep?

The Railroaders’ Guide to Healthy Sleep provides tools, tips and information to help railroaders—as well as families and friends—explore and improve sleep and find a healthy balance in life. The Anonymous Sleep Disorders Screening Tool helps you check up on your own sleep health. While any transportation industry employee may benefit from the information at the website, this site is designed to meet the specific needs of railroaders.

Why is sleep so important to railroaders?

Sleep is vital for all of us. We can’t live without it. Many railroaders work on-call and have unpredictable schedules, so it’s especially essential for them to know how and when to get the best sleep possible. Good sleep can improve railroaders’ safety and health, both on and off the job.

Is RailroaderSleep.org information trustworthy?

Initially launched in June 2012, RailroaderSleep.org information was reviewed and updated in 2015 using the latest scientific literature and through consultation with sleep experts. However, you should check with your doctor to confirm that the information is right for you.

Do employers know who uses the site or its tools?

No, they do not. Railroaders may access the site assured of their privacy. You can read the full Privacy Policy here.

More questions and answers