Fill out the Download this EMS1 Resource form on this page to download 6 tips from the U.S. Army to improve your sleep.
Getting quality sleep is essential for first responders, yet shift work, high stress and unpredictable schedules often make getting adequate rest difficult. Sleep deprivation doesn’t just lead to fatigue — it can impair decision-making, slow reaction times and increase the risk of chronic health conditions such as heart disease and high blood pressure. Being awake for 24 hours is equivalent to having a blood-alcohol level of 0.10%, above the legal threshold for impairment in the U.S. For law enforcement officers, EMS providers and firefighters, prioritizing sleep health is just as critical as maintaining physical fitness and mental resilience.
The demands of the job often mean sleeping at odd hours or dealing with frequent disruptions, making it harder to achieve deep, restorative sleep. Stress and hypervigilance can keep the brain in a heightened state of alertness, making it difficult to wind down after a shift. Over time, poor sleep can contribute to burnout, anxiety and even increased susceptibility to illness. Understanding how to improve sleep quality can help first responders perform at their best while protecting their long-term well-being.
These five better sleep health tips can help first responders improve rest, manage stress and create habits that support quality sleep. Small adjustments — such as managing light exposure, creating a wind-down routine and using relaxation techniques — can make a significant difference. By taking proactive steps to support sleep, first responders can improve their energy levels, enhance cognitive function and build resilience against the physical and mental toll of the job.
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1. Download the Calm app for celebrity sleep stories
Calm is currently rated as the #1 app for sleep and meditation. In the app, you can choose to listen to guided meditations, relaxing music, or soundscapes and its popular Sleep Stories, which are bedtime stories read by the likes of Matthew McConaughey, Idris Elba, Kate Winslet, Harry Styles and more.
According to the company, 84% of Calm users who used the app at least five times per week saw improved mental health by using its meditation practices to reduce stress and gain more quality sleep.
Download the Calm app on the Apple Store or Google Play. You can try Calm free for seven days. After that, it automatically renews for either $14.99 per month or $69.99 per year. Without purchase, you can still get access to daily meditations.
2. Check out the Headspace app to reduce stress
Do you want to feel less stressed in less than two weeks?
According to Headspace, you can feel 14% less stressed in just 10 days by using their mindfulness and meditation app. With the app, users learn how to relax, manage stress, find focus and release tension.
Here are some other stats from the company:
- 19% of users noticed a decrease in anxiety symptoms after 8 weeks
- 32% saw a decrease in their stress after one month
- 29% said their depressive symptoms decreased after 8 weeks
- 11% noted an increase in resilience after 30 days
- 22% observed an increase in their focus after just one session
Download the Headspace app on the Apple Store or Google Play. You can try Headspace free for seven days. After that, it automatically renews for either $12.99 per month or $69.99 per year.
3. Enhance your sleep environment with the Noisli app
Noisli’s ambient sounds may help you relax before going to sleep. The app is mainly used to help drown out noises to create a better environment for relaxing and sound sleep. Some users even used the app to mask symptoms of Tinnitus, a ringing noise in one or both ears.
Download the Noisli app on the Apple Store or Google Play for $1.99.
4. Fall asleep fast with ASMR
Autonomous sensory meridian response, or ASMR, is a term used to “describe a tingling, static-like or goosebumps sensation in response to specific triggering audio or visual stimuli,” according to Nebraska Medicine. For some people, ASMR helps them relax, feel calm, and fall asleep faster and more soundly.
If you type in “ASMR videos” on YouTube, a wide array will pop up, including videos of people talking softly, tapping, typing or humming. You’ll even come across some applying makeup or giving haircuts.
This type of relaxation method isn’t for everyone, but don’t knock it until you try it.
5. Listen to your favorite podcast
Just like reading a book, listening to podcasts can help you relax and unwind after a long, stressful shift.
And you don’t need to listen to sleep podcasts to get a better night’s rest. You can listen to a variety of podcasts – whatever piques your interest.
But for good measure, here are just a few tips:
- Listen with your phone screen either dimmed or turned off. The light will interfere with getting deep sleep.
- Turn down the volume – it’s more conducive to sound sleep. And if you’re sleeping with a partner nearby, consider listening through earbuds or even a headband-turned-speaker.
- Don’t listen to anything too intense. This means no true crime podcasts while you’re trying to catch some Zs. Your mind is already overactive; don’t add onto it. Maybe save those podcasts for the drive to work.
Fill out the Download this EMS1 Resource form on this page to download 6 tips from the U.S. Army to improve your sleep.
|More: The sleep hygiene challenge: Follow these tips during tonight’s bedtime routine
Sarah Calams, who previously served as associate editor of FireRescue1 and Fire Chief, is the senior editor of Police1.com and Corrections1.com. In addition to her regular editing duties, Sarah delves deep into the people and issues that make up the public safety industry to bring insights and lessons learned to first responders everywhere.
Sarah graduated with a bachelor’s degree in news/editorial journalism at the University of North Texas in Denton, Texas. Have a story idea you’d like to discuss? Send Sarah an email or reach out on LinkedIn.