Introduction to Better Sleep
Getting quality sleep is essential for first responders, yet shift work, high stress, and unpredictable schedules often make getting adequate rest difficult. Sleep deprivation doesn’t just lead to fatigue — it can impair decision-making, slow reaction times, and increase the risk of chronic health conditions such as heart disease and high blood pressure. Being awake for 24 hours is equivalent to having a blood-alcohol level of 0.10%, above the legal threshold for impairment in the U.S. For law enforcement officers, EMS providers, and firefighters, prioritizing sleep health is just as critical as maintaining physical fitness and mental resilience.
The Challenges of Sleep for First Responders
The demands of the job often mean sleeping at odd hours or dealing with frequent disruptions, making it harder to achieve deep, restorative sleep. Stress and hypervigilance can keep the brain in a heightened state of alertness, making it difficult to wind down after a shift. Over time, poor sleep can contribute to burnout, anxiety, and even increased susceptibility to illness. Understanding how to improve sleep quality can help first responders perform at their best while protecting their long-term well-being.
Tips for Better Sleep
Here are some tips that can help first responders improve their rest, manage stress, and create habits that support quality sleep. Small adjustments — such as managing light exposure, creating a wind-down routine, and using relaxation techniques — can make a significant difference. By taking proactive steps to support sleep, first responders can improve their energy levels, enhance cognitive function, and build resilience against the physical and mental toll of the job.
Utilizing Sleep Apps
- Calm App: Calm is currently rated as the #1 app for sleep health and meditation. It offers guided meditations, relaxing music or soundscapes, and its popular Sleep Stories, which are bedtime stories read by celebrities. According to the company, 84% of Calm users who used the app at least five times per week saw improved mental health by using its meditation practices to reduce stress and gain more quality sleep. The Calm app can be downloaded on the Apple Store or Google Play, with a free seven-day trial, and then it automatically renews for either $14.99 per month or $69.99 per year.
- Headspace App: Headspace is a mindfulness and meditation app that can help users feel less stressed in less than two weeks. The app teaches how to relax, manage stress, find focus, and release tension. Statistics from the company show significant improvements in anxiety symptoms, stress, depressive symptoms, resilience, and focus after using the app. The Headspace app can also be downloaded on the Apple Store or Google Play, with a free seven-day trial, and then it automatically renews for either $12.99 per month or $69.99 per year.
Enhancing Sleep Environment and Relaxation Techniques
- Noisli App: Noisli’s ambient sounds can help relax before going to sleep, creating a better environment for sound sleep. It can be used to mask background noises or even symptoms of Tinnitus. The Noisli app is available for download on the Apple Store or Google Play for $1.99.
- ASMR for Sleep: Autonomous sensory meridian response (ASMR) is a tingling sensation some people experience in response to certain audio or visual stimuli, which can help them relax, feel calm, and fall asleep faster. ASMR videos are available on YouTube, featuring soft talking, tapping, typing, or humming, among other triggers.
- Listening to Podcasts: Listening to podcasts can be a great way to unwind after a stressful shift. It’s advisable to listen with the phone screen dimmed or turned off, keep the volume down, and avoid intense content like true crime podcasts. Earbuds or a headband-turned-speaker can be useful for not disturbing others.
Conclusion
Improving sleep quality is crucial for first responders to maintain their physical and mental health, given the demanding nature of their jobs. By utilizing sleep apps like Calm and Headspace, enhancing their sleep environment with tools like Noisli, exploring relaxation techniques such as ASMR, and unwinding with podcasts, first responders can take significant steps towards better sleep and overall well-being. It’s essential to prioritize sleep health as much as physical fitness and mental resilience to perform at their best and mitigate the risks associated with sleep deprivation. Downloading resources like the 6 tips from the U.S. Army to improve sleep can provide additional guidance tailored to the unique challenges faced by first responders.