Without adequate sleep you may be putting yourself and others at risk.
Sleep is nature’s way of providing rest, recovery, and energy. There is nothing else that does the same thing, sleep is just as important as exercise and a healthy diet.
Lack of sleep may affect your reaction time, your ability to concentrate and it may reduce muscular strength and respiratory and physical capacity. Sleep deprivation is also medically linked to higher rates of heart attack, cancer, and suicide.
Studies of firefighters experiencing less than 6 hours of sleep:
- More than one-third had a sleep disorder
- Higher risk of Type 2 Diabetes
- Increased appetite and weight gain
- Physical exhaustion dropped to 30%
- Lungs ability to expire carbon dioxide and inhale oxygen decreases
- Lower Testosterone levels
- Greater feelings of anxiety, hostility, and depression
- Higher risk of burn out
Tips for better sleep after working a night sift:
- Avoid late-night eating.
- Avoid caffeine in the morning after your nightshift if you are going home to get some sleep.
- Wear dark glasses on your way home after night shift to counter the waking effect of sunlight.
- Set your bedroom temperature to 18°C.
- Ask your family not to wake you unless it is important.
- Put away your all electronic devices at least 30 minutes before bed, as it can affect your REM sleep.
- Use a white noise machine or wear earplugs to block noises.
- Cover lights on digital devices, use black-out drapes and/or an eye mask.
- Try and get enough sleep to make up for the hours you lost during your nightshift.
Whenever possible, try and get 7-9 hours of sleep in each 24-hour period.
For more information http://www.sleepfoundation.org
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