I read a lot of books. Most are good, some are great, and few are life-changing. “Why We Sleep” by Dr. Matthew Walker is a life-changer.
Permission to sleep
I used to say that the book scared me into prioritizing my sleep. With time, I realize that it’s not that I am scared into sleeping better but rather it gave me permission to prioritize my sleep. While napping or going to bed early once seemed like a luxury, I now consider it more important than my workout or what I eat.
Firefighters needs to start prioritizing sleep, not just as one of the pillars of health, wellness and safety, but as the foundation upon which everything else is built.
Impacts of sleep deprivation
I have said it and I’ve heard it time and time again in firehouses across the country: “I’ll sleep when I’m dead.” Well, fun fact, research shows that not getting enough sleep will actually lead to shorter lifespan than if you are well-slept! So, while you will sleep when you’re dead, and that eternal sleep will come sooner if you are not getting seven or more hours of sleep a night.
Dr. Walker’s book “Why We Sleep” details all the health impacts of not getting enough sleep. For example, sleeping less than seven hours per night increases risks for nearly every disease – cancer, cardiovascular disease, mental health issues, fertility issues, obesity, hypertension, diabetes and suicidal ideation. These are all health challenges firefighters struggle with, making it even more important for fire service personnel to prioritize getting enough sleep.
Answering key sleep questions
For a scientist, Walker’s actually pretty funny – or as funny as a scientist can be. He walks you through the science of sleep, why it is so important, what happens when you sleep, and what happens when you don’t. The findings he reports are amazing and humbling all at the same time. He challenges a lot of assumptions and long-held beliefs with evidence. For instance, do you think you are someone who operates at optimum capacity with less than four hours of sleep per night? It could be. There are people who are the “sleepless elite” who truly won’t or can’t sleep longer than that, and it has been tied to a specific gene. However, your chances of truly having that gene are about the same as your chances of being hit by lightning.
Wondering if safety naps should be a thing or if they are just an excuse for people to slack off at work? Walker has an answer for that too. (You’ll have to read the book to find out.)
Not into reading? Don’t worry, Dr. Matthew Walker also has TEDTalks and MasterClasses on sleep.
No matter how you prefer to get your information, find a way to learn more about sleep. Listen to his message, and figure out what you can do to prioritize your own sleep.
Additional sleep resources
- Is the firefighter 48/96 shift a health hazard?
- Aren’t we tired of this? Sleep and shift work in the fire service
- The most important work hack for your job and life: How to sleep
- Tactical napping: A first responder bedtime story
- The Sleep Hygiene Challenge: Follow these tips during tonight’s bedtime routine
- Yoga nidra for firefighters: A different kind of sleep restoration
Register for First Responder Wellness Week webinars
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This article, which was originally published in March 2023, has been updated to include additional resources.
