Sleep Hygiene
We generally don’t think of sleep as a hygienic component, but creating a routine around healthier sleep habits is better for us in the long run. Listen to Dr. Beth Murphy and Dr. Marcie Hamrick talk about getting better sleep. Both of these doctors are well versed in understanding the challenges fire fighters face when it comes to getting enough rest.
Tips
We know for fire fighters getting a good night’s sleep can feel impossible at times, but do the best you can.
- Promote calmness
- Create an environment that is cool, dark, and free of technology
- Turn off the news
- Find ways to relax – deep breaths, warm shower (heating the body up slightly, when it cools it stimulates our relaxation response)
- Avoid brighter lights at night. Dim the lights if you can.
- Conversely, get light in the morning.
- Go to bed at the same time each night and wake the same time each day. This is especially important when you are at home and not in the firehouse.
- Don’t use stimulants like caffeine, energy drinks or nicotine after noon.
- Exercise
- Using techniques like Yoga Nidra – a lying down meditation
- Naps can also affect your bedtime routine. Either don’t take one or take a shorter nap.
References:
CBTI-cognitive behavioral therapy insomnia