The Importance of Sleep
Chronic Sleep Deprivation has many effects like fatigue, drowsiness, and sleep deficiency. This can negatively impact first responders by affecting sleep, safety, performance, health, and wellbeing.
The issue of Chronic Sleep Deprivation is pervasive among first responders due to the long hours needed to provide 24-hour service. Non-standard work hours and rotating shifts have been associated with increased risk of on-duty accidents and injuries due to errors made while fatigued. There is also a higher chance for chronic illnesses such as cancer, diabetes, and cardiac diseases. These shifts can be damaging to mental health and personal relationships as well.
Fatigue related errors impact the community and civilians and possibly coworkers. We have been thinking about this as a job performance issue rather than a safety issue. Tired people make mistakes.
Yes, you are tired. We can’t deny that. The problems associated with being fatigued on the job can seem unavoidable. However, by making an intentional effort to sleep, these risks can be minimized.
Benefits of getting enough sleeP
Physical Health
- iproved hormone levels
- Reduces chances of obesity, heart disease, cancer, dementia
- Improves performance at work
- Improves recovery from a workout or injury
Mental Health
- Recovery from traumatic events
- Regulating mood,
- Improving emotional control,
- Enhancing cognitive functions like memory and attention,
- Overall feeling of reduced stress
- Improved problem solving and creativity
Future Health
- Reduces the risk of getting Alzheimers, Parkinson’s, Dementia
Sleep Recovery
Adopt a sleep routine that works for you. Whenever you get to sleep, no matter what shift you are on, make a specific plan to sleep and follow through on your intentions. Sleep recovery practices include establishing a consistent sleep schedule with set bedtimes and wake times, creating a dark, cool, and quiet sleep environment, avoiding stimulants like caffeine and alcohol, limiting screen time before bed, getting regular daylight exposure and exercise, and avoiding large meals or late day naps.
Protect your sleep plan. Talk about it with your family and bed partner. List of hacks can be downloaded here.
What can you do:
- Reduce alcohol
- Reduce caffeine consumption and stop 6-8 hours before sleeping
- Take a nap to reduce the pressure to fall asleep. Remember the length of time and what time of day you take a nap matters for the most effectiveness. Caffeine naps are a real thing.
- Reduce light in your bedroom. Wear a sleep mask and use ear plugs.
- Learn the right time to exercise and take a hot shower before bed.
- Get morning sunlight and evening red light exposure
If you consistently struggle with sleep, consider consulting a healthcare provider to rule out underlying issues and learn management strategies.