How Relationships Can Impact Sleep, Recovery, and Fatigue

Social connections are emerging to be one of the most important aspects of human well-being and longevity, a truth underscored by the current loneliness epidemic gripping both the UK and the US. For emergency responders, the significance of these connections, both at home and at work, cannot be overstated, especially in how they impact sleep, recovery, and fatigue.

The impact of isolation

The absence of robust social connections can lead to significant health issues, including poor sleep quality, increased stress levels, and heightened fatigue. A study published in Nature reported that “loneliness is associated with higher rates of cardiovascular disorders, dementia, anxiety, depression, suicidal ideation, and 30% greater mortality.”

A lack of support can be particularly detrimental in the field of emergency response. Imagine going through the intensity of a 12-hour shift managing emergencies, only to come home to silence, with no one to unpack the day's burdens. It's like walking through a storm without an umbrella.

Relationships at home

Positive social interactions at home are akin to a comfy armchair at the end of a long day. They provide comfort and a sense of security, allowing the mind to relax and transition into restorative sleep. When relationships at home are strong, responders report better sleep quality and less fatigue. You are able to switch off the 'emergency mode' and recharge effectively.

Conversely, strained relationships at home can exacerbate stress. It's similar to trying to sleep with a blaring alarm in the background. Not exactly a recipe for restful slumber, is it? Ongoing family conflicts or feelings of isolation can trigger stress responses and activate the autonomic nervous system’s sympathetic (fight or flight) response that interferes with the body's ability to achieve deep restful sleep, leading to a cycle of fatigue and decreased performance on the job.

Relationships at work

Positive relationships with colleagues can act as a buffer against the mental toll of their roles. When emergency responders feel supported by their peers, they are more resilient to the stresses of their job. These relationships are not just professional; they are lifelines that provide emotional and mental support during the toughest shifts. A study in Australia of 740 ambulance officers found that “workplace belongingness in emergency service organisations could promote the well-being of emergency workers despite routine exposure to potentially traumatic events.”

On the other hand, a toxic work environment can be as harmful as physical exhaustion. Conflict with colleagues or a lack of teamwork can leave responders feeling isolated and unsupported, increasing the risk of burnout and making it hard to 'leave work at work.' This stress follows them home, making it difficult to relax and sleep, further impairing their recovery.

5 relationship-centered interventions at home

Positive interventions to strengthen relationships at home can be increasingly helpful, given the stress and unpredictability of your jobs. These interventions can help create a more supportive and understanding environment, enabling better relaxation and recovery after challenging shifts. Here are some targeted strategies that can make a significant difference:

Regular quality time

Dedicating specific times for family activities can help strengthen relationships and improve emotional bonds. This could be as simple as having dinner together, scheduling regular date nights, or setting aside time for family outings.

Communicate more

Talking about feelings can sometimes be harder than pushing them down. However, discussing how you feel with those you love can be very therapeutic. Learning to express feelings constructively and to listen actively can prevent misunderstandings and help family members support each other better, particularly during stressful periods.

Shared relaxation techniques

Participating in relaxation activities such as yoga, meditation, or even regular walks can be beneficial. Not only do these activities promote physical health, but they also provide opportunities for emotional connection and stress relief.

Counselling and therapy

Access to counselling or therapy can be invaluable, especially for addressing deeper relational issues and traumas, or to better understand the stresses faced. Therapy provides a safe space to explore emotions and challenges, and it can equip families with strategies to support each other more effectively.

Show gratitude

Developing daily or weekly rituals to show appreciation for each other can build a positive atmosphere at home. This could be through leaving small notes, verbal affirmations, or thoughtful gestures that show care and appreciation. Small acts of gratitude can go a long way and make you feel supported and loved, especially when work is a mess.

6 relationship-centred interventions at work

Positive interpersonal connections at work can improve team efficiency, trust, and job satisfaction, and reduce the likelihood of burnout. Here are some effective strategies for fostering healthy work relationships:

Conflict resolution training

Conflict is inevitable in any workplace, and it may be even more heightened in the line of emergency responders, but how it's managed can make a huge difference. Training in conflict resolution can equip team members with the tools needed to handle disagreements constructively, without letting them escalate into more significant issues. This training can include techniques for active listening, empathy, negotiation, and problem-solving.

Regular team meetings

Regular updates and debriefings help refine teamwork and address any emerging challenges, ensuring everyone is on the same page.

Peer support programs

Implementing peer support programs can provide a structured way to support each other through professional and personal challenges. These programs typically involve trained individuals who offer emotional and practical support to colleagues, helping them cope with the stress of the job.

Team building activities

Organising regular team-building activities that are not directly related to work can improve relationships and team cohesion. Whether it’s a sports event, a team lunch, or a group volunteer project, shared experiences can build camaraderie and trust among team members.

Recognition and appreciation

Making mistakes is very much a human trait, but we are more inclined to receive criticism (constructive or not) without feeling judged, disrespected, or humiliated if there is an established non-judgemental trust present. That type of trust grows with each “thank you” and kind recognition. Creating a culture of appreciation can have a positive impact on morale and job satisfaction. Recognising individual and team achievements regularly — whether through formal awards, a shout-out in a team meeting, or a simple thank-you note — can make team members feel valued and respected. 

Stress management resources

Providing resources to help manage the stressors of the job can benefit the entire team. This might include access to mental health professionals, stress management workshops, and relaxation spaces within the office. This is where the SFR120 Programme may be very practical too, as it outlines and covers a wide range of topics regarding stress management and how to optimise resilience.