How To Handle Your Sleep Schedule as a Firefighter

Being a firefighter requires using different tools, developing newer knowledge, going through fitness training, and working long hours. While there is room in your schedule for sleep, you may have a tough time scheduling rest. Learn how to handle your sleep schedule as a firefighter with these tips.

Get Enough Sleep

Obviously, you need to have enough sleep to function at work, but it’s hard for many workers. While developing a schedule, ensure your days have room for rest and follow a set schedule during your off days.

Sleep is essential to better health and wellness, so take care of yourself before bed and once you wake up. Start a nightly ritual where you eat dinner, spend time with family, and then go to bed at a particular time. If an emergency arises and you get called out, it’s essential to get your rest still so you can be ready to go when you get called into work.

Use Devices for Better Sleep

Not everyone can have a good night’s sleep, leading to stress, anxiety, and potentially even poor performance at work. Reaching out to co-workers and your higher-ups to find solutions to improve sleep is essential. Some prefer sleeping in a quiet, dark room, while others need the aid of technology.

A device could do the trick, but you can sleep soundly as long as it’s not interfering with others' sleep patterns. Consider investing in a white noise machine, or turn on nature soundscapes and peaceful music. If neither of that help, try stretches before going to sleep. Make sure you also keep your phone across the room, so it doesn’t interfere with your sleep.

Take Naps in Your Downtime

Sometimes breaks call for naps—take advantage! Find out your break periods and dedicate 30 minutes to take a nap. One snooze a day helps with cognition and depletes exhaustion in a person. When on break, avoid drinking caffeine.

Let Your Captain Know About Any Sleep Difficulties

It’s essential to let your boss know of any problems that may affect your workday. Sleep is the number one thing that harms a firefighter’s work performance, so make it apparent to your superior and work with them to find solutions to your problem.

Things your boss may recommend:

• Changing your diet
• Finding suitable supplements
• Rescheduling your shifts
• Recommending sleep equipment to use

Eat at Scheduled Mealtimes

The worst thing to happen when you don’t eat at mealtimes is staying up longer and using the bathroom more at night. Make it a priority to eat a balanced meal at least 2 to 3 hours before bed. Teaching yourself to stay on a daily schedule will enhance your slumber.

Sleep deprivation is a serious issue, especially when needing to work with firefighter equipment on the job. Keep yourself and your co-workers aware of their sleep schedules and encourage everyone to improve theirs. As a firefighter, going to bed is a precious thing you’ll appreciate more with a better sleep schedule.