Sleeping Hacks for Firefighters
Sleep deprivation has long been a reality in the fire service and will never go away. The enduring belief that 'sleep is for the weak' reflects the need for firefighters to perform under any condition, no matter how much sleep we’ve managed to get. While this mindset underscores the demanding nature of the job, it's crucial to balance this hardcore attitude with an understanding of the impact of sleep deprivation.
Sleep is fundamentally important for everything that matters to us. It shapes our mood, how patient we are with our families, and our overall mental health, influencing our risk of depression and anxiety. It impacts our hormone levels, body fat, and performance in various areas—both in the gym and in the bedroom. The less sleep we get the worse we treat ourselves and others. Over time, not getting enough sleep may also increase the risk of developing cancer. Yipee! We will never get enough sleep as firefighters, but there are simple things we can do at home and the firehouse to get a little more and increase the quality.
How do i sleep better as a firefighter?
What is Sleep Work Shift Disorder(SWDS):
Cleveland Clinic states: “Shift work sleep disorder (SWSD) is a circadian rhythm sleep disorder that can affect people who work nontraditional hours. It causes issues with falling asleep, staying asleep and sleepiness at unwanted times.”
What’s that mean? Our job screws up our sleep schedule and every part of our life suffers because of it. Shocker! Our bodies thrive on regular patterns, so when we are waking up to abrupt alarms throughout the night, it throws off our internal clocks. Symptoms like prolonged insomnia or excessive sleepiness can be your first clue that your body isn’t coping well with our schedule.
Practical Tips for Better Sleep
Crafting a Sleep-Conducive Environment:
It never ceases to amaze me how poorly firehouse bunks and bunkrooms are designed for sleep. I know we traditionally don’t care to upgrade our living space as firefighters, but spending a little time and money on where we sleep a significant amount of our nights can pay off.
Invest in a quality pillow. Try to find something that cools and is more supportive.
Install black out curtains if your sleeping area has windows. Even the smallest amount of ambient light can negatively impact your sleep.
Set the thermostat to doctor recommended sleep temperatures, 2-4 degrees lower than it’s set during the day. The most common recommendation is 65-66 degrees.
Do what you can to finance a better mattress at the firehouse. This may be a tough sell to do on your own considering you’re sharing that mattress with 2-4+ other firefighters, and may be impossible as a float/sub. But ask your department if there is room in the budget.
Use some sort of white noise like a fan. This can help keep you cool as well as block out your engineer sawing wood in the bunk next to you.
Speaking of sawing wood, sleep apnea is on the rise at my department with more and more firefighters using a CPAP machine at night. Talk to your PCP if you’re concerned and get tested.
Building a Pre-Sleep Routine:
Developing a routine before bed can signal to your body that it’s time to wind down. This could include reading, light stretching, or breathing exercises. Try to keep it consistent, even on shift, to help your body recognize it’s time to relax.
Managing Diet and Exercise:
Create a cutoff time for caffeine. Many guys on my crew drink coffee until minutes before they try to go to sleep, but many doctors recommend 6-8 hours before bed. Small improvements over time may be more realistic. Eating light and keeping hydrated can prevent sleep disruptions. Also, just like every other part of our life, regular exercise can improve your sleep quality too.
Conclusion:
You can still be hardcore and care about your sleep. Sometimes it’s just a matter of paying more attention to it and using some self discipline. Be a better person, get more sleep!
