Getting a good night’s sleep is not just a matter of personal comfort but a critical component of your ability to perform under pressure. Implementing effective sleep hygiene practices offers a tangible and evidence-based strategy for improving sleep quality, enhancing recovery, and reducing fatigue. 

An effective sleep routine, however, may be very individualised, so what works for one person may not work for another. Thus figuring out what works best for you is worth the time and effort. To put together the most efficient pre-sleep plan for you, wearable technology, like the Biostrap Kairos, can be immensely helpful. With such accurate biometric and sleep data at hand, you can begin to connect the dots as to how your sleep hygiene habits and bedtime routines impact your sleep quality and recovery, and which practices work best for you. 

Understanding sleep hygiene

Sleep hygiene refers to the practices and habits that are conducive to sleeping well regularly. It encompasses a variety of factors, from the physical environment to pre-sleep routines, all aimed at optimising the quality of your sleep. As an emergency responder, you may face challenges in maintaining a regular sleep schedule, hence why implementing strong sleep hygiene practices can make a significant difference.

Evidence-based importance of sleep hygiene

Studies have consistently shown that good sleep hygiene practices may lead to improved sleep quality, increased alertness, and better overall health. A review published in the Journal of Clinical Sleep Medicine highlights the correlation between sleep hygiene and sleep quality, emphasising that simple behavioral adjustments can have profound effects on sleep efficiency and duration. These improvements in sleep, in turn, contribute to faster recovery from stress and physical exertion, reduced fatigue, and improved cognitive function—critical elements for performing at a high level.

Practical tips for emergency responders

Creating a personalised sleep routine has to be just that - personalised. While many pieces of the puzzle may fit into the picture, it takes some trial and error to figure out which pieces are the best fit for you. Throughout the SFR120 Programme, you’ve read a lot about sleep habits and their impact, so let’s revisit a few practical tips that can give you the most return on investment for improved sleep and recovery.

1. Make your bedroom a sleep sanctuary

Keep it dark: Use blackout curtains to minimise light, which can disrupt the body's melatonin production, crucial for sleep regulation.

Stay cool: Maintain a comfortable, cooler room temperature, between 15.6 to 20 degrees Celsius. A cooler environment mimics the body’s natural drop in temperature during sleep, facilitating quicker onset and deeper sleep cycles.

Minimise noise: Try to block out any noise or use earplugs to drown out disruptive sounds. Alternatively, you may use white noise machines as consistent, low-level sound can mask sudden noise disruptions.

2. Establish a pre-sleep routine

Wind down: Engage in relaxing activities such as reading or taking a warm bath before bed. This signals your body that it’s time to upregulate your parasympathetic nervous system and shift into sleep mode.

Limit screen time: Reduce exposure to screens at least an hour before bedtime. The blue light emitted by phones, TV, and computers may inhibit melatonin production, making it harder to fall asleep. Plus, whatever you may watch can trigger a cortisol release and sympathetic response, putting your body in a state of fight or flight, which is the last thing you’d want as your head hits the pillow. 

3. Maintain a consistent sleep schedule

Regularity is key: Even with shift work, strive for consistency in your sleep schedule, including your days off. This helps regulate your body’s internal clock, or circadian rhythm, improving the quality of sleep and many more physiological processes. It’s one of the most important “sleep hacks” you can do to improve your body’s ability to recharge and recover.

Nap strategically: Short naps (20-30 minutes) can help mitigate sleep debt without significantly impacting nighttime sleep quality or causing sleep inertia (the grogginess upon waking up).

4. Mind your diet and exercise before bedtime

Watch what you eat: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt sleep patterns.

Stay active: Regular physical activity can enhance sleep quality and has been found to increase the duration of REM sleep. However, avoid vigorous exercise close to bedtime as it can increase alertness.

5. Manage stress and anxiety

Relaxation techniques: Practices such as meditation, deep breathing, or yoga can reduce stress and help downregulate your sympathetic nervous system response, hence making it easier to fall asleep.

Seek professional help: If sleep problems persist, consider speaking with a healthcare provider. Conditions like PTSD or other traumas, common among emergency responders, can significantly affect sleep and may require professional intervention.