Sleep Habits & Hygiene for First Responders
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Sleep is vital to most everyday functions including memory, learning, emotion, neural development, metabolic regulation, and cellular toxic removal (Ramar et al., 2021). Sleep disturbances have also been linked to poor alertness and concentration, fatigue, and cognitive impairment amongst first responders.
A 2022 meta-analysis found that there is a substantially high prevalence of sleep disorders amongst first responders for medical emergencies: 31% prevalence of shift work disorder, 30% for obstructive sleep apnea, 28% for insomnia, and 28% for excessive daytime sleepiness (Huang et al., 2022).
Below you will find research backed sleep habits and hygiene to increase sleep quality and quantity.
Sleep Hygiene - is a set of practices and routines that help you get better sleep. Research has shown that sleep hygiene, in conjunction with other practices best mitigates sleep difficulties. Common sleep hygiene tips to follow for increased sleep quality:
Sleep Hygiene - is a set of practices and routines that help you get better sleep. Research has shown that sleep hygiene, in conjunction with other practices best mitigates sleep difficulties. Common sleep hygiene tips to follow for increased sleep quality:
ensure a dark sleep environment
ensure a cool sleep environment
block out noise using earplugs or white noise
avoid caffiene and alcohol before bed (at least 3 hours)
avoid eating a large meal before sleep time
establish a bed time routine
limit disruptive sleep partners (including pets)
aim for 7-9 hours of sleep
(Edinger et al., 2021)
Stimulus Control - is based on the idea of strengthening the cues of bed and bedroom for sleep and weakening the cues for activities that interfere with falling asleep.
Stimulus Control - is based on the idea of strengthening the cues of bed and bedroom for sleep and weakening the cues for activities that interfere with falling asleep.
lie down in bed only when you are sleepy/ready to sleep
the bed is only for sleep and intimacy
if you’ve been in bed for more than 20 minutes, get up (try not to clock watch)
stick to a sleep schedule OR sleep routine
(Edinger et al., 2021).
(Edinger et al., 2021).
Cognitive Refocusing - presleep behavioral technique that is used to decrease cognitive arousal and/or intrusive thoughts that interfere with sleep
Cognitive Refocusing - presleep behavioral technique that is used to decrease cognitive arousal and/or intrusive thoughts that interfere with sleep
Continual effort attending to an engaging yet nonarousing cognitive task to shift attention from emotionally arousing cognitions to nonarousing cognitions
Examples:
thinking about a recent line of clothing
mentally reciting lyrics from a favorite song
counting sheep
(Gellis et al., 2012)
Body Positioning - the ideal sleeping position promotes healthy spine alignment from head to hips
Body Positioning - the ideal sleeping position promotes healthy spine alignment from head to hips
best position depends on your unique needs
back or side sleeping is considered better than stomach sleeping
back sleeping is best for neck pain and nasal congestion
side sleeping can help reduce snoring an heartburn
for side sleepers - a pillow between the knees takes strain off of the hips
Obstructive Sleep Apnea positioning: sleep on side or with head elevated to minimize the tongue falling back and blocking airflow
(Johns Hopkins Medicine, n.d.)
Relaxation - anxiety and worry can greatly impact sleep quality and quantity. Relaxation techniques can help to decrease tension of the mind and body.
Relaxation - anxiety and worry can greatly impact sleep quality and quantity. Relaxation techniques can help to decrease tension of the mind and body.
breathing techniques, visualization exercises, and progressive muscle relaxation (PMR) have all been shown through research to positively impact sleep quality and quantity
progressive muscle relaxation - relaxation technique that involves gradually tensing and relaxing your muscles, beginning with your feet and working your way up your body (Toussaint et al., 2021)
practice PMR here
(Toussaint et al., 2021)
Red Light Phone Filter - research has shown that using a red light filter can increase melatonin production and improve sleep.
Red Light Phone Filter - research has shown that using a red light filter can increase melatonin production and improve sleep.
iPhone steps:
settings → accessibility → display and text size → enable color filters → color tint → adjust hue/intensity
activating an accessibility shortcut
settings → accessibility → accessibility shortcuts → color filter
you can now click side button three times to activate color filter - follow same steps to deactivate
Nightshift Mode: settings → display and brightness → night shift → toggle on → adjust color temperature
nightshift mode can be scheduled for a certain time each day
Android steps:
settings → accessibility →visibility enhancements → color lens → red → adjust intensity
Nightshift Mode: settings → display → night shift mode → toggle on
can also be located through Android widgets
(Zhao et al., 2012)
Journaling - evidence supports the effectiveness of journaling to reduce mental distress, anxiety and depression – important components to getting a good nights rest.
Journaling - evidence supports the effectiveness of journaling to reduce mental distress, anxiety and depression – important components to getting a good nights rest.
‘Rules’ of journaling:
write or draw whatever comes to mind
use your journal as you see fit
write on anything & be creative if needed
there is no right or wrong, correct or incorrect way of expressing your thoughts and feelings
try to write every day (and at the same time, if possible)
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