The importance of sleep
Written by Thomas Service
Proper sleep is not just a problem for firefighters but for society as a whole. Our bodies generally require an average of 7-8 hours of sleep on a regular basis for optimal function, both mentally and physically. Though some people’s genetics allow them to function “fine” with far less sleep, studies have shown that people with consecutive nights of 2 or more hours less than their respective norm perform the same during mental tasks as those who have been up for 24-hours straight. Interestingly enough, some places have reported that driving with 18 or more hours without sleep is equivalent to a 0.05-0.1% blood-alcohol content. In other words, it can make you physically and mentally impaired.
Sleep can be divided into three general categories: light, rapid eye movement (REM), and deep sleep. The most important stage of sleep for firefighters is REM sleep. REM sleep is where the mental resetting occurs. During REM the brain is extremely active, working to clear out unnecessary memories or information. REM sleep is extremely important for the maintenance of the prefrontal cortex, a critical area for emotional control and decision-making. REM sleep is typically around 20-25% of total sleep. Despite this, sleep deprivation tends to disproportionately impact REM sleep. For example, two hours of sleep deprivation may include up to 1 hour less of REM, a 50% drop in REM sleep.
Why is this an issue for firefighters or other shift workers? The answer lies in the role REM sleep plays in maintaining optimal mental performance. When we reduce REM, we reduce the time that the body needs to reset the emotional and decision-making centers. By doing this, we are less effective at making quick and appropriate context-based decisions – the kind of decision-making that is absolutely critical for fire ground operations. Firefighters who are woken up for calls in the night have a reduced capacity for context-based decision-making and there is evidence that reduced REM sleep increases risk-taking behaviour, both of which increase the risk of errors that may cause injury or death. Last, but certainly not least, a deficiency of REM sleep reduces your ability to regulate emotions and is a predictor for onset of depression. Between shifts, particularly when transitioning from day to night, it is critical to get an adequate amount of sleep in order to stay cognitively and emotionally sharp.
A common myth is that you can train yourself to function better on less sleep. While this may have an element of truth to it, it still will not allow you to maintain a level of competency that you have when you get your adequate amount of sleep. You may have heard of a number of these tips, or others, already. First, have a “wind down” period of 15-30 minutes where you are not using electronics. The light from these devices can impact sleep centers and make you stay awake for longer. If you cannot sleep, don’t lay there aimlessly, read something, or do a task that may help you relax a bit more. A common misconception is that alcohol can help but this is wrong – it may help you get to sleep but it will actually reduce REM sleep and make you feel less rested. Because REM sleep is adversely affected by your body temperature, having a cooler room (15C or lower) for sleeping may also be beneficial but you can also try a warm bath or shower before bed in order to help you relax. One of the biggest and most researched influencers of a good night’s sleep is exercise. Exercise can help you fall asleep faster, and improves the quality of sleep, even among those with mental illnesses such as post-traumatic stress. Generally, exercise earlier in the day is better than later in the day/evening. If you are exercising close to bed time, your sympathetic nervous system’s activity may still be ramped up by the time you’re trying to get to sleep and it may take longer to fall asleep. Finally, some people have success taking sleep aids such as melatonin or even prescription grade meds like zopiclone. It is important to note that this shouldn’t replace the proper hygiene items mentioned above because of dependency issues and the need for ever-increasing doses for sleep once dependency occurs. If you are going to take something like melatonin, use it sparsely and only when you absolutely need a good sleep and have exhausted other options including the proper hygiene tips
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