By: Patrick Gallagher, Fire Fighter/ Paramedic, L726
We all know that getting quality sleep is essential to doing our job well, but as shift fire fighters, our sleep schedules often don’t align with ideal routines. Between the unpredictable nature of our calls and the need to stay alert, it can feel like a constant struggle to catch up on sleep. But the good news is that there are ways we can improve both the quantity and quality of our rest, even with our unconventional schedules. Here are some tips to help get the best sleep possible while still staying sharp for the job:
1. The Importance of Sleep Regularity
While it’s tough to control every aspect of our shifts, regularity is a powerful factor in improving sleep quality. Even if your shift changes regularly, try to keep your sleep schedule consistent, with a 30-minute window for wake-up and bedtimes. Your body thrives on routine, and even small adjustments can make a big difference over time.
2. Create a Pre-Sleep Routine to Wind Down
When you’re finally off the clock, your body may still be in “on-duty” mode. A calming routine before bed helps your mind and body transition to rest. Here are a few things to keep in mind:
- Caffeine: Try to avoid it at least 8 hours before bed (we know, it’s tough, but it’ll help in the long run).
- Light Control: Keep artificial light to a minimum for an hour before bed. If you can, reduce exposure to bright lights—aim for warmer tones to signal to your body that it’s time to wind down.
- Exercise: Avoid intense workouts 2 hours before sleep, as they can make it harder to settle.
- Meals: Try to eat your last meal 3 hours before sleep, giving your body time to digest.
3. Set Up a Sleep-Friendly Environment
Creating an environment that’s as conducive to sleep as possible is key, especially when we’re trying to mimic the comfort of home while on shift. Here are some ideas to help create that perfect sleep setup:
- Darkness: Use blackout curtains to keep your sleep space as dark as possible. The darker it is, the better you’ll sleep.
- Phone and Screen Control: Limit phone use and notifications unless it’s urgent. We know you’re constantly in touch, but try to keep distractions to a minimum when it’s time to sleep.
- Noise: If you can’t control ambient noise, consider using white noise or calming sounds to drown out disruptions.
- Temperature: Aim for a cool sleeping environment, between 60-65°F, to help your body hit its optimal sleep state.
4. Handling Wake-Ups During Calls
Being awakened by a call in the middle of the night is a given, but it can make it difficult to fall back asleep. To improve your chances of getting back to rest after a call:
- Avoid Blue Light: When you need to check your phone or other devices, use blue light filters or screen protectors to minimize disruptions to your sleep cycle.
- Wear Blue Light Glasses: If you’re using any gear during calls, try safety glasses with a blue light filter that still meets safety standards.
Relaxation Techniques: After a call, if you’re trying to fall back asleep, consider guided relaxation techniques like Yoga Nidra to help calm your mind and body
We get it—the nature of our job doesn’t always make sleep easy, but by making small adjustments to our routines and environments, we can help improve the rest we do get. Remember, better sleep equals better performance on the job and a healthier lifestyle off the clock.
Stay safe and well-rested, brothers and sisters