Sleep Disturbances Among First Responders
How to maintain good sleep habits despite the challenges
By Cory Preston
As a former firefighter (whose husband is currently serving his 13th year with a Bay Area Department), the incidence of sleep disruption among first responders is a very relatable topic in our household. Both my husband and I have experienced first-hand the challenges of trying to get enough rest while on duty and how it can also affect our lives and the lives of our families on our off days.
This March 9th through 15th is National Sleep Awareness Week and highlights the importance of the connection between sleep and good health. This article will identify some of the obstacles to restful sleep and the side effects faced by first responders like us, as well as some simple ways to improve quality of sleep both on and off duty.
Some causes of sleep disturbances faced by first responders include:
● Shift work: Irregular work schedules can disrupt the body’s natural sleep-wake cycle
● Stressful events: Exposure to traumatic situations during emergencies can lead to anxiety and difficulty sleeping
● Interrupted sleep: Being on call and responding to emergencies can disrupt sleep patterns
● Poor sleep hygiene: Unhealthy sleep habits like excessive caffeine intake or screen time before bed can worsen sleep quality
These challenges can create a sleep debt while on duty, which is then compounded when these disturbances carry over into off days as well.
Here’s what many first responders experience as a result of lack of sleep:
● Reduced alertness: Sleep deprivation can lead to decreased cognitive function, slower reaction times, and impaired decision making
● Increased risk of accidents: Poor sleep can increase the likelihood of work-related injuries and motor vehicle accidents
● Mental health issues: Sleep disturbances are often linked to increased rates of depression, anxiety, and post traumatic stress
● Physical health problems: Chronic sleep deprivation can contribute to cardiovascular disease, diabetes, obstructive sleep apnea and other health concerns
The toll that working as a first responder can take on our lives is already high, here are some strategies that can help lessen some of the effects of sleep disturbances:
● Healthy diet: Timing the last meal of the day to end a few hours before bed and limiting foods high in sugar can best allow the body to rest
● Limit chemical consumption: Consuming nicotine, caffeine and other stimulants including alcohol too close to bedtime can prevent the body from feeling weariness and delay sleep
● Create a peaceful space: Small adjustments in the environment such as setting the room temperature between 60-75ºF, using blackout curtains, ear plugs or a sleep mask to limit light and sound exposure, and maintaining air ventilation can significantly improve quality of sleep
● Limit screen time before bed: As difficult as it may be, limiting the usage of personal electronics in the hours before bed can help prevent the blue light from these devices causing disturbance to natural sleep cycles
● Health Screenings: Regular preventive screenings such as the ones carried out by BaySport’s Prevention Team can screen for sleep apnea and other metabolic conditions to improve long-term health
Working as a first responder can be all-encompassing, between the varying schedule, the physical and mental demands as well as the unpredictable nature of the job. This affects not only the responders but our families as well. As a fire family, we know that in the absence of quantity of time, we need to maximize the quality of time we spend together. Prioritizing even just one or two of the steps mentioned above can drastically improve quality of sleep both on and off duty, and in turn improve our health and quality of life.
Resources:
Huang, G., Lee, T.-Y., Banda, K. J., Pien, L.-C., Jen, H.-J., Chen, R., Liu, D., Hsiao, S.-T. S., & Chou, K.-R. (2022, October 20). Prevalence of sleep disorders among first responders for medical emergencies: A meta-analysis. Journal of global health. https://pmc.ncbi.nlm.nih.gov/articles/PMC9585923/#sec5
Robert G. Lockie, P., Tomas Ruvalcaba, C., Maldonado, A., Elizabeth Leal, M., & Jay Dawes, P. (2024, March 1). Good night – sleep and first responders. National Strength and Conditioning Association (NSCA). https://www.nsca.com/education/articles/tsac-report/sleep-and-first-responders/#:~:text=In%20addition%20to%20shift%20schedule,disease%20(37%2C47)
Sleep awareness week 2025. National Sleep Foundation. (2025, February 12). https://www.thensf.org/sleep-awareness-week/
Tips to help first responders sleep better: FRW. First Responder Wellness. (2022, December 8). https://www.firstresponder-wellness.com/first-responders-are-not-getting-enough-sleep/#:~:text=Try%20to%20honor%20a%20%E2%80%9Cno,sleep%20while%20remaining%20on%2Dcall