Is Your Job Affecting Your Sleep?

It’s no question that enough, good quality sleep eludes most of us these days, but that tends to be even worse in the Public Safety community for a myriad of reasons. Night or 24-hour shifts can understandably take a toll on the body’s circadian rhythm. Necessary hyper-alertness can be hard to shut off when not on duty. Cumulative trauma or anxiety/stress and depression impact sleep, for sure. And sometimes just getting older in general makes sleep a bit more difficult.

Shiftwork is notorious for creating sleep issues for obvious reasons. but there are a few ways you can help mitigate the impact.

1. Keep a routine and try to actually get some extra sleep the next day or the day before. Consistency is vital! Powering through and just “skipping” a night of sleep is a bad option for your physical health, mood, and future sleep.

2. Melatonin is actually at its best for shift workers. Talk to your doctor about how to best use it but the main key is to keep on a schedule.

3. Try to create a dark, quiet place to sleep at home. Invest in blackout curtains. Use a sound machine. Put your phone on Do Not Disturb. Notify family and friends “I’m sleeping from here to here, then I’m available.” And combat all those parts of you that tell you you should just get up and be productive – the best thing you can do for your productivity is to get an appropriate amount of sleep!

4. Don’t caffeinate or use other stimulates late into your shift. This varies from person to person but in general, if you’re lying awake just unable to fall asleep, one contributing factor may be your last cup of coffee, can of soda, etc. Push back your cut-off for a few weeks and see if that helps things!

“Fight or Flight” or Hyper-alertness/Hypervigilance is essential to keep yourself safe on patrol, keep yourself ready to jump up the second that alarm sounds, or motivate you to answer call after call after call with focus and attention. However, these “states” create chemical signals and activation in the body that work against sleep, and for a very good reason: if you’re in a dangerous situation, the last thing you want to do is sleep. And unfortunately, these states aren’t always easy to shift out of once you clock out. Here are some things you can do to help yourself transition back to calm:

1. On your drive home from work, remind yourself and mentally prepare to transition to your personal life. Listen to non-work-related podcasts, calming music, etc. Try to wrap up all work-related conversations before you go home. Remind yourself of your priorities as you go home – being present with your kids, spending quality time with your partner, and SLEEPING!

2. “Ground” yourself back into your civilian life – say out loud “Work is over, I am off work and no longer required to be alert and hyper-responsive. My job right now is to take care of myself and be a good partner/parent/roommate/friend/etc.”

3. Use relaxation techniques before and while you fall asleep. Guided meditation on an app or youtube, Progressive Muscle Relaxation, Deep Breathing. (You can find videos of these in our blogs, or just google them)

4. Complete whatever tasks you need to increase your sense of safety before you fall asleep – lock the doors, etc.

A third thing that can contribute to your sleep issues is your general mental well-being. Whether it’s organic anxiety and depression, diagnosed PTSD and insomnia, or just a sense of cumulative trauma and stress, sleep difficulties can be a symptom of many different behavioral health challenges. Here are some ways to try to help:

1. Come see one of our therapists (or any therapist…we’re just free 😊 ). We can assess your symptoms and experiences and determine how best to help you get back to happy and healthy!

2. If you’ve been prescribed medications, take them as prescribed or go back to the doctor for a med-check to see if there needs to be an adjustment.

3. Look at your environment and consider what you can change to improve your health and well-being. Are there obligations that no longer bring value to your life? Are there people who cause much more stress and upset than benefit? Are there communities you used to be a part of that you need to get back in touch with? Are there relationships you need to put more effort into improving?

4. Ensure you’re taking care of your physical health in other ways – eating enough and eating healthy, exercising, getting out in nature, going to the doctor regularly, and addressing physical health needs when they arise.

If sleep is an ongoing issue for you, try some of these things. As always, feel free to come in to see us…we can make a plan tailored to your specific experience and needs to get you back to a more rested you!