Sleep is the Foundation of Wellness

Sleep is the Foundation of Wellness

Being a firefighter/EMT/Medic is one of the most challenging and rewarding jobs.

At times it can dangerous, stressful and exhausting. You are on the front lines - Expected to be alert, brave and make the right decisions. It’s likely your sleep, eating and exercise routines are inconsistent & unpredictable.

Remember we are human beings first. It’s okay to experience stress and feel emotions.

This monthly Blog is here to provide information, offer tips and strategies to see through the challenges and triumphs.

The Facts

Seven to nine hours of sleep is recommended

Poor sleep is directly linked to increased risk of heart disease, diabetes, obesity and cancer, as well as an increased risk of Alzheimers. Deep sleep is restorative for the brain. It clears out metabolic waste from brain

Nightly clean up is crucial for physcial and cogntivie repairs

Avoid 2 hours before bed

Screens

Caffine

Stressful work

Social media

Alcohol - significantly reduces REM and lowers sleep quality

Avoid heavy meals

Sleep Environment

Dark

Cool

Comfortable bedding

Consistent sleep schedule

How do I Make Up for Lost Sleep after “Sleeping” at the Station?

Optimize your sleep environment when you can (cool, dark, quiet, comfortable)

Take short naps

Create a consistent wake and sleep schedule when at home

Interventions

Yoga and meditation to calm the nervous system

Warm shower

Sauna

Magnesium Glycinate

4-7-8 Breath - Used by Navy Seals to Relax and Sleep

Inhale to a count of 4 in through the nose

Hold for a count of 7

Exhale to a count of 8 - out through the nose or mouth

Repeat at least 4 times.