Sleep is the Foundation of Wellness

Written By Monya Cohen
 

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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 and unpredictable. Remember: we are human beings first. It’s okay to experience stress and feel emotions. This monthly Blog is here to provide information, and offer tips and strategies to see you through the challenges and triumphs. This month we focus on getting the best sleep to support you and your work.

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 These Things Two Hours Before Bed

  • Screens

  • Caffine

  • Stressful work

  • Social media

  • Alcohol - significantly reduces REM and lowers sleep quality

  • Avoid heavy meals

Ideal Sleep Environment

  • Dark

  • Cool

  • Comfortable bedding

  • Consistent sleep schedule

How To 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

Helpful 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.

Monya Cohen
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