For firefighters, sleep is a valuable commodity. But duty often calls no matter what the clock says.
Sleep deprivation
Indeed, sleep deprivation is a common challenge for firefighters everywhere.
The job often demands long shifts peppered with irregular and unpredictable sleep patterns, not to mention the incredible stress that can be inherent to the profession or the physical demands of a long career in fire service.
Prioritizing good sleep habits
Sleep is the body's natural way of repairing and recovering from the physical and mental demands of the job. It's during rest that your bodies heal and prepare for the challenges that lie ahead.
It's during rest that your bodies heal and prepare for the challenges that lie ahead
But did you know that sleep deprivation is linked to several negative health outcomes, including poor heart health? For the firefighting community nationwide, it’s worth investigating these links, prioritizing good sleep habits and how to put them into practice. Let’s explore.
Why Sleep and Heart Health Are Linked
A recent nationwide survey found that 37% of firefighters were at high risk for sleep disorders. These firefighters had a significantly higher risk of motor vehicle crashes, cardiovascular disease, diabetes, and mental health issues.
Meanwhile, according to the National Fire Protection Association, cardiac events which include those occurring within 24 hours of nonroutine strenuous or stressful physical activity while on duty remain one of the leading causes of death among firefighters.
Problems with sleep deficiency
According to the Centers for Disease Control and Prevention (CDC), most adults need seven hours of sleep each night but 1 in 3 adults say they don’t get the recommended amount.
Getting enough hours of sleep ensures that you can function at peak performance
While short-term sleep deprivation might seem manageable, prolonged sleep deficiency can lead to serious health problems and exacerbate existing conditions. Getting enough hours of sleep ensures that you can function at peak performance.
Negative outcomes
Negative heart-related outcomes that can be associated with poor sleep include:
- High Blood Pressure: Sleep problems can keep blood pressure elevated for longer periods, which increases the risk of heart disease and stroke.
- Type 2 Diabetes: Inadequate sleep can affect blood sugar control and increase the risk of developing diabetes, which can further harm blood vessels.
- Obesity: Lack of sleep can lead to unhealthy weight gain, particularly among children and adolescents, and may influence hunger control.
For these reasons, getting a good night’s sleep should not be viewed as a luxury. It's a necessity. And just as firefighters equip themselves with the right gear to safely put out fires, you should also equip yourself with the knowledge and habits necessary to protect your heart.
How to Improve Your Sleep Habits
Though the duties of firefighting will inevitably call, that doesn’t mean first responders can’t apply good sleep habits when possible. Here are a few tips you can use:
- Create a Sleep-Friendly Environment. Keep your bedroom cool, dark, and quiet for better sleep quality.
- Limit Exposure to Blue Light at Bedtime. Blue light emanates from electronic devices like your smartphone. Consider putting your phone down or using blue light filters on your devices at night.
- Prioritize Relaxation. Relaxation promotes long-term health and wellness. Breathing exercises and progressive muscular relaxation can trigger the response, helping you switch gears and fall asleep more easily.
- Stick to a Regular Sleep Schedule. This is a tough one for firefighters, but going to bed and waking up at the same time every day, even on weekends, can help regulate your body's internal clock and promote better sleep. Apply this tip when possible.
- Watch Your Diet. During long shifts, pack yourself healthy snacks or meals, but avoid eating or drinking within a few hours of bedtime, especially alcohol and fatty or sugary foods.
- Get Natural Light. Exposure to natural light can help regulate your sleep-wake cycle.
- Engage Regularly in Physical Activity. Regular exercise, particularly early in the day, can improve sleep quality.
Applying these tips may help you attain better sleep and thus mitigate some risks toward serious health conditions in the future. For firefighters, sleep is worth taking seriously. It’s an important part of maintaining effective service for your community.