Amazing breakthrough: Scientists have discovered a revolutionary new treatment that makes you live longer. It enhances your memory and makes you more creative. It makes you look more attractive. It keeps you slim and lowers food cravings. It protects you from cancer and dementia. It wards off colds and the flu. It lowers your risk of heart attacks and stroke, not to mention diabetes. You’ll even feel happier, less depressed and less anxious. Are you interested?
What is this seemingly magical treatment? It’s sleep.
In “Why We Sleep,” neuroscientist and sleep expert Matthew Walker explores the profound importance of sleep for our physical and mental health, explaining how sleep impacts every aspect of our lives. Walker emphasizes that sleep is not merely a time for rest but also an active process critical to cognitive function, emotional wellbeing and long-term health. The book is structured to provide a comprehensive understanding of sleep, its benefits and the consequences of sleep deprivation. We highly recommend you check this book out to understand the importance of sleep. For those of you that would like the data summarized for you, read on.
Sleep terminology and benefits
Let’s start with the science of sleep, including key definitions and stages:
- Rapid eye movement (REM) sleep is associated with dreams and emotional processing.
- Non-REM sleep is crucial for physical restoration and memory consolidation.
- Circadian rhythms represent our internal biological clock.
- Sleep pressure is the buildup of a chemical called adenosine that regulates our need for sleep.
It’s important to understand the role of each in our discussion of sleep and its impact on our health.
The impact of quality sleep and lack of sleep
Sleep benefits several aspects of our health:
- Brain function: Sleep enhances learning, memory, creativity and decision-making.
- Physical health: Quality sleep boosts the immune system, reduces the risk of chronic diseases (e.g., heart disease, diabetes) and regulates metabolism.
- Mental health: REM sleep processes emotions, helping to stabilize mood and alleviate stress. Dreams serve as a form of “overnight therapy,” helping individuals process emotions and integrate experiences. Plus, REM sleep fosters creativity and problem-solving by forming novel connections between existing ideas.
Conversely, lack of sleep has a negative impact on health. Chronic sleep deprivation impairs cognitive abilities, weakens the immune system, and increases the risk of conditions like Alzheimer’s, obesity and cancer. Research has explored the economic and societal impacts of insufficient sleep, linking it to workplace errors, accidents and reduced productivity.
Technological advancements, particularly artificial light and electronic devices, disrupt natural sleep patterns by suppressing melatonin. Societal norms, including long work hours and undervaluing sleep, contribute to widespread sleep deprivation.
We all know someone who has said, “I’ll sleep when I die”? Well, science tells us not getting enough sleep (less than 6 hours a night) actually results in dying sooner.
Sleep’s impact on reproductive health and family life
Sleep debt and deprivation can significantly impact the reproductive health of male and female firefighters, coupled with other risk factors associated with the occupation of firefighting, such as long shifts, irregular hours, high-stress environment, and exposure to high temperatures and loud noises.
For men, reduced testosterone levels, lower sperm quality and decreased libido are common, often compounded by oxidative stress and fatigue. Petersen and colleagues found in a cohort of male Danish firefighters that the risk of male-factor infertility was 46% higher in comparison with non-firefighters.
For women, disrupted sleep can lead to hormonal imbalances, irregular menstrual cycles, impaired ovulation and increased pregnancy risks. A recent study found that miscarriage rates were 2.3 times higher for firefighters compared to the national average of 10%. While this rate is likely due to several occupational risks, the role that interrupted sleep may play cannot be ignored. Shift work and interrupted sleep have independently been found to be related to miscarriage in the general population as shift work disrupts the body’s natural circadian rhythms. Prioritizing sleep health through proper shift management and education is essential to mitigate these reproductive health risks.
Change in action
Fire Chief Mary Cameli from the Mesa Fire and Medical Department recently used data to make a drastic change in her department: She added a shift to the department’s existing schedule. Chief Cameli explained that she and a team of firefighters and data scientists used data to address high call volumes and crew exhaustion. Looking at call volume, they noticed a significant disparity between day and night call loads, with days shouldering much of the burden.
To improve firefighter health and safety, as well as ensure the community was protected during all hours of the day (and night) and ensure a rapid response, Chief Cameli added three 12-hour units. The shift is 12 on/off for three days, followed by three days off. The crews assigned to this shift maintain the same salary with slightly adjusted hourly rates. In Mesa, this shift operates from 7 a.m. to 7 p.m. and is the first response on all calls. They use cost-effective vehicles (e.g., Ford 550) with specialized gear. The trucks don’t carry hoses or water, but the crew can respond to a fire; they carry all their gear and tools and connect with an engine or truck on the scene. Though the change initially came with some pushback, it is now popular among personnel, offers a different work-life balance option, and may promote career longevity.
Initial resistance to change was addressed through collaboration among labor, management, and scientists and data transparency. Cameli said the decision was made with firefighters on board and with firefighters in mind. This model ensures consistent staffing and coverage by leveraging rovers and overtime pools.
Anecdotally, firefighters report improved sleep and mental clarity. We talked with Engineer Kaylyn Gill (25 years on Mesa Fire), who explained that the new schedule provided a much better work-life balance for her partner, who was able to balance caregiving responsibilities for his young family. “The MRs [medical response units] help everyone – the 24-hour folks and it’s better for the 12-hour folks.” She continued, “I feel like I got a new life, I feel like I can see better,” discussing the perceived health benefits of making the shift change.
Sleep hygiene
In “Why We Sleep,” Walker advocates for systemic changes, such as later school start times (or, in this case, shift start times) and workplace policies prioritizing sleep. He argues that a well-rested society is healthier, more productive and safer. Chief Cameli proved you can add a different shift to an existing shift schedule. And, anecdotally, it improves the health of the firefighters.
And while firefighters don’t directly control their shift schedules, they can certainly advocate for improved scheduling that follows best practices for improved health and wellness. In the meantime, there are several actions you – and all firefighters – can take to practice strong sleep hygiene on and off duty:
- Stick to a consistent sleep schedule, even on weekends.
- Avoid caffeine and alcohol close to bedtime.
- Create a sleep-friendly environment by keeping the bedroom cool, dark and quiet.
- Limit exposure to screens and bright lights in the evening.
Remember, sleep is the most effective way to improve health, longevity and wellbeing, so prioritize your sleep hygiene.
What can we change in the fire service?
Sleep is a powerful and essential process that impacts every facet of our physical, mental and emotional health. For firefighters, whose demanding schedules and high-stress environments make quality sleep particularly elusive, prioritizing sleep health is critical. From enhancing cognitive function and reducing chronic disease risks to improving reproductive health and work-life balance, the benefits of adequate rest cannot be overstated. Innovative approaches, such as shift schedule adjustments and improved sleep hygiene practices, offer practical solutions to mitigate the challenges posed by sleep debt and deprivation in firefighting. By valuing and prioritizing sleep, firefighters and their communities stand to gain profoundly.
