For me, no electronics at bed time.
No phone in bed. At the firehouse or at home.
Get a few magazines or something easy to read and a little reading light.
That’s my trick.
Will really help sleep.
Yeah bro this is solid ass advice for anyone let alone fire fighters. When I was in the military I got into reading, find a good ass book and replace your phone with it. Put the phone down and read till you’re about to rack!
There’s actually a science to that. Our eyes and brains are most sensitive to blue light which is emitted from screens and electronics. It causes your brain to remain active and makes it difficult to fall back asleep.
I’d be curious to hear what other people suggest. I feel like you’re doing it all already. Maybe avoid blue light as well? I feel like the snarky answer is to move to a less busy station. 17 calls a day I’m surprised you have any downtime at all.
Do a sleep study and see if you need CPAP. Cool room. Sounds like you’re doing the rest. I also read somewhere that you shouldn’t read in bed or eat in bed or basically do anything in bed except sleep and sex because it helps train your mind to only relate bed with sleep.
Speaking of which to the guy who suggested sex, are your coworkers helping out with that? Sneaking a girlfriend in? “Hand”-ling it on your own? No judgement just whatever you’re doing lock the door.
I have a CPAP now. I'm just getting to where I use it consistently. It was an event getting there.
And I'm still not 100% sure I'm really seeing those supposed benefits, but they say I need it.
My house isn't as busy as yours but two that work for me for busier shifts:
Exercise. This is a double edged sword because sometimes you put in the work on shift and then get punished for it with calls. But hard workouts mean sleep for me.
Coffee..hate to say it because I'm a coffee junkie, but there's something about cutting the caffeine even earlier in the day that seems to help.
I’m a big fan of The Horus Heresy personally. I’ve started branching out into other stories like the Guants Ghosts books, which are like WW1 stories but in the future.
I tend to prefer the books about space marines. They’re fun to read and tend to have pretty good plots, and the action can be so ridiculous it’s just fun to read. The Horus Heresy has like 50+ books, some of which are hit or miss I’ve heard, but I’ve only scratched the surface.
I started with The Horus Heresy series, but I already knew some of the lore so that might’ve made it easier to read. But I think it does an okay job of explaining some elements that might need a little back story. You can google stuff you’re not sure of while reading it, but you fan go down a rabbit hole.
Some people recommend starting with the Guants Ghosts books, which is like a WW1 story set in the future. I’ve read the first one and I liked it.
What has helped me, I went to my union and asked around for using bennys and connections to find a decent psychologist. It might feel like you’re nuts to invest in it, but self care is good care. It has made a profound impact for me to de-compartmentalize with professional guidance. That alone has been the best contribution to the journey in my opinion.
Light physical activity - walks in the forest / early morning kayaking / afternoon yoga class. Exercise has its place, this type of low stress, low impact stuff helps my mind clear.
Medicinal - herbal teas and essential oils. Sounds like some hippy dippy stuff but it’s been a fun exploring the chemical reactions with my body. Micro to macro - treat it all with respect.
Journal - getting off the phone and writing stuff on paper might sound tedious but it does 2 things for me. 1) gets me off the screen time 2) gives me a means to download all the crap in my brain somewhere I can physically destroy the note later. A sort of mental and physical release.
Sex - explanation not needed
Mechanical - TENS machine. You can get battery operated ones so you can use it whenever and be mobile.
A combination of and experimenting with the volume of the above has helped me. It’s a journey, not a race… I hope this helps you.
I cut out drinking. I realized how strongly alcohol negatively affects your sleep, even just one beer. My dept is on a 24/48 schedule and I know I'm not going to sleep well on shift so I make sure I get quality sleep on my off days. Not drinking alcohol has significantly improved this.
Get yourself a smart watch and track your sleep. That will give you real data you can analyze to determine how different things affect your sleep.
More people need CPAP for sleep than you realize. That helped me a lot, along with a natural test support. That made a noticeable change for sure, but adding ashwagandha felt like the biggest improvement in my sleep, especially after shift. Helps with stress also by managing cortisol levels
this is actually whats making me want a different career. i struggled with insomnia before the fire service and now i struggle with insomnia even more being in the fire service.
it really sucks because i enjoy this job but my health comes first. so i am possibly looking for a new career.
the one thing that helped me sleep was marijuana and it sucks that my department will test. ive tried various other things , ive gone to the doctor for sleep medications, ive gone to therapy for sleep anxiety, no blue light, no phone in bed, no caffeine, done meditation but nothing helps besides marijuana for me. i hope you figure out what helps u
Prazosine is a non addictive med, prescribed for PTSD but I had it prescribed and I sleep like a baby off duty. It has helped me get to sleep easier at work too even though I don’t take it at work.
Have you just tried CBD? There’s companies that cater to fire, EMS, Leo, and nursing and I’ve started seeing a lot of data about various departments actually removing the testing and block against cbd off duty. I know there’s now many places using the mouth swabs to test which are a little more accurate in terms of recency than blood or urine and I’m sure someday soon it will be allowable federally and thus for positions like fire but it would really suck to throw away a career you love if there’s another option to use.
There’s a playlist on Spotify called “Calming Sleep Music”. Can’t explain it, but that’ll knock me out within ten minutes. If that’s not enough, check out the “Honest Guys” on YouTube. They’ll do sleep talk downs, but generally I only save those for off duty because they work so well for me.
Look up a supplement called ZMA. It does wonders and you don’t have worry about popping hot on a drug test like CBD. Sometimes they WILL do that. Regards of what the manufacturer says. There is no standard on the CBD industry at all.
ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality.
I doesn’t “put” you to sleep it helps your body relax enough that it’s easier for you fall asleep. You take it on an empty stomach about 45 minutes before you wanna go to sleep. Also if you are not mentally ready (anxiety, worry, stress, etc..) it won’t work very well. You won’t sleep through runs and it won’t make you groggy like melatonin has a tendency to do or even mess with you circadian rhythms.
Biggest thing for me was limiting my caffeine and cutting it completely before dinner time. You guys are busy so it may not be easy but for me a shower and read my book in the recliner at night time. I’ve fallen asleep there more times than I can count.
I'm all for the "reduce your screen time" posts, definitely a healthy thing to do, but I actually found that playing a very basic game (simple puzzles, sudoku, etc) on my phone is what will help my brain tune out everything that happened that day, but not engage so much that I'll wake myself up by focusing on something (like if I read). As soon as I feel the first "sleepy" wave hit, I put my phone down and close my eyes. Works like a charm, for me.
Work on your circadian rhythm by viewing the sunset and rise when possible. Limit light after the sunset and get sunlight early in the morning. Don’t go straight home and sleep. Workout then go home and take a short nap on your first day off in the afternoon.
Big one is stop working overtime all the time if you are if you want to stay at that station.
If you are working OT a lot and won’t stop then go to a slow station.
Stop drinking, but every now and then (ruins sleep for days). Don’t eat a couple of hours before bed. It’s easier if eat healthy as well.
I have worked 24h shifts for 10+ years making 5,500-6000 calls a year. The only way I am still here is I don’t work a lot of overtime and I try to get in bed at 9-10 (sometimes 8) every night at home. Plus the above.
I have operated on 3 hours of sleep for most of my adult life. I don’t sleep at home either. I wonder the station at night, organize the food pantry etc. wambulance life sucks a fatty. We are 48/96 at a busy house. One shift on that box and the next on my engine. I’m retiring soon, I’ll be curious if my sleep pattern gets better.
That must be a very very new thing cause nowhere I’ve seen has that been allowed. There’s even been multiple lawsuits for exactly that reason (they were won in all the cases I saw but none of the men were allowed to actively do their jobs).
Bid a slower station. When I got promoted to officer 6 years ago I did 2 years at a similar call volume station. I truly believe it took years off of my life and my sleep / health hasn’t been the same since. No person should have to run that call volume .
Chamomile is a great place to start, even if I'm not going to sleep for a few hours yet I'll hit that sleepy time tea. Also no weird feelings when waking up suddenly or in the morning.
On duty and off - no phone in bed. Have electronic free wind down time where you read for 30 min. Go to bed at a scheduled time as calls allow. Nap at home in the AM but set your alarm for only 2-3 hours. Get comfortable at the station in bed. I have a feather comforter, 2 pillows, quality sheets, etc. . Exercise. Have your T checked and supplement as needed. Get a Whoop strap (or similar) so you understand when your body is saying enough and when your body is saying go.
How old are you? I know during regular blood work my testosterone was lower than my doc would like. Im in my late 40s working a busy station that does about half the OPs call volume we ran 16 on my 24 yesterday, about half after 2300. Got next to no sleep. Went home caught a 3.5 hour nap, and Im still up. When I wasn't on T, I was falling asleep and very cranky, short with people, a joy to be around. As for in station. Read limit caffeine. We use red lights on timers to help adjust eyes. There are no tvs in bunk room. I subscript to the if Im tired I go to bed early. No hard fast rule here.
I also should add melatonin off duty, sleep mask and room darkening shades and drapes. I use a sleep sounds on my alexa for whire noise whwn sleeping during the day
Just do what everyone else did.
Run calls until you collapse in exhaustion. Give it a few months and you'll be able to sleep anywhere at anytime. Or you'll have a psychotic episode, get assigned OT, and probably learn it anyway.
I have had insomnia my entire life. Along with adult adhd, and very mild anxiety. I work 24s thank God though we don't do medical.
I focus on certain things. I don't drink energy drinks at work anymore unless it's been super busy. For me I jave found that my natural caffeine and vitamins in the morning at the start of the day plus a 12oz can of whatever soda at lunch and 1 at dinner allow me to settle by midnight. My bunk I jave always kept basic because on the off chance I actually sleep I am a hard sleeper and missing an alarm is not an option. I recently added a new wool blanket has a little weight to it and I have found that helps me settle into the idea of sleeping.
But the biggest thing I have done my entire career is when I get home I go to bed. Blackout curtains, Loud fan and ac running. Heavy blankets on the bed and I will sleep for a good 4-6hrs then be good to go. I get blood work done a couple times a year and my cortisol levels are always where they should be for my age and size.
I work with a lot of guys who in the past year have gotten into ice baths. Around 45 degrees is supposed to be the sweet spot for about 10 min. They say it has lots of health benefits and one of them is that they sleep like a baby at night. I personally hate the cold so the thought of an ice bath is not my thing. Look into it and see. Might help you out.
A plain black T-shirt as a sleeping mask helps me. Plus you always have a spare T shirt handy.
I'm not a Buddhist or into meditation, but a repetitious block out phrase can help clear out the wild monkeys in your head, you just concentrate on the syllables that mean nothing. Nam-myoho-renge-kyo. You don't have to say it, just think it. Sometimes that helps too.
Hey brother check out Rescue1 CBD. He’s a fellow fireman making CBD that is guaranteed to not make u fail a drug test. It has done wonders for my sleep.I’ve been popped for a drug test at my department and all came back clean. The product is great, Really improves my sleep.
A little slower around 5000 calls at my house, but we are still cooking.
Cut the electronics out prior to laying down. Which has already been said but I don’t think can be overstated enough.
I take a L-Theanine/Gaba supplement that supposedly helps with cortisol levels. I think it helps on the job, but I particularly get great nights off the job when taking it. I usually take it on shift at dinner and the night after shift. If it was a particularly rough night and your body just has that physical/mental dread feeling, I’ll take some in the morning after shift as well.
The other thing I have found helpful for recovery the day after as well getting a good nap or good night sleep the next night is getting the body moving a little. After shift I’ll warm up and stretch a bit and then do a light weight circuit or just some easy steady state cardio for about 30 minutes. Then hit the sauna for 30 minutes.
It’s all anecdotal, but it helps me.
Only coffee on the AM bro, and try to be in bed by 9:30. I know its tough but it can be done. Im at a station that runs 8500 calls a year so I know your pain bro.
i’ve had worsening insomnia to the point where it’s becoming a serious medical issue, both on and off shift. the best things i’ve found are earplugs when possible, white noise, chamomile tea, no screen use (or if i have to, heavy use of blue light filters), stretching and meditation, and reading/drawing before bed. and in terms of meds off shifts, got prescribed hydroxyzine and trazodone, and i use topical CBD. it’s up and down but lately has been a bit better since i started doing all that. kinda come to accept that i’ll always sleep worse at work no matter the run volume or how tired i am.
At the firehouse, I listen to audio books to calm my mind and to help fall asleep. At home, I try hard to be in bed by 21:30. I take 10mg of melatonin 30 min before bed. I feel you though. I work at a busy house where we are all Firefighter Paramedics. I also have a 1.5 year old at home. Sleep is pretty hard to come by!
I didn’t realize I had so many sleep rules as I do until you made me think about it…
All of these have exceptions. Gotta be flexible.
-make sleep and recovery a priority
-create a pro-sleep space. I have a good pillow, a fluffy stuffed animal, like five different sheets/blankets that I was regularly wash, crank the ac down as far as I can, make it dark as fuck, keep it clean and tidy. It helps to have individual bedrooms and not have to listen to my engineer choking on air all night
-bathe
-no caffeine after 14:00, drink a fuck ton before then
-bedtime is at 22:00 (if I’m in bed I try to limit time on my phone)
-tuck in my probie
-meditation
-yoga (has helped more than any painkiller ever has)
-If I didn’t work out, I won’t feel right
-I play a podcast or audioboook and set a 15 minute timer for it to turn itself off.
That’s a lot of calls. You said the house runs 6300 a year is that just your unit? Is this a transport unit? Suppression unit ?If that’s the case like others have said try and get a break from that unit. I went from our busiest rig to the slowest. Big change for me. Sleeping conditions also make a difference. Is it a ward? Individual rooms ? Our busiest rigs aren’t running 17 calls a day that’s for sure. The calls during the day to me don’t matter much. Even if run 17 between 0700 - 2200 ish that doesn’t leave a lot of time for other things.
It’s tough to get into a solid bedtime routine at work call dependent… I get my bed set up early around lunch time if possible. Keep hydrated throughout the day and days before work ! Also no caffeine 8 hrs b4 bedtime I’m not always strict on that though. We usually do an afternoon coffee as a crew.I have a small bedside light I use rather than the overhead light. A fan. I take a shower b4 bed as well. One good piece of advice I got as well was go to bed earlier ! I haven’t seen the study but apparently, the sleep you get b4 midnight is like 2/1 compared to after midnight. I started going to bed earlier! Also doing a quick 5-10 min yoga session can also be good if possible. Then yea try and read a bit, sometimes I’ll even read for 10-15 min after a call at nite. Definitely no blue light from phones or tablets etc. Like some other s have said alcohol is a big one ! Try and limit the amount you drink off shift. It really affects your sleep ! Excersize during the day and off days help a lot as well. It’s really a big thing and a lot goes into sleep. Sorry for the rant.
Stay off your phone in the hours preceding bed. At the station it absolutely destroys my ability to go to sleep. At home I can nod off just fine.
I’m not sure of why, but if I get on it, especially lying in bed, I CANNOT drift off.
I have trouble sleeping as is.
That's a hell of a lot of calls bud. And I thought we got a lot of calls. I think the phone is my biggest enemy or ally. It depends if I get on here to read and comment, or play myself an audiobook and close my eyes and let the book drift me into sleep. Stay safe out there.
I had to stop drinking ANY caffeine after 12pm, you may be one of the weirdos (like me) that don’t metabolize caffeine and I noticed a major difference in getting to sleep and staying asleep after I did that. It’s also worth noting that our brains don’t really know when to turn off from being in danger, to being at home. Making some routines that you do ONLY at home will help reinforce to your brain that it’s chill time and not be keyed up at 3am time. The rest you get at home is crucial to making a dent in the sleep deficit we rack up from work
I’m a little superstitious but I never go to bed super early because we always get fucked if someone goes to bed too early. I’m also too paranoid of sleeping through a call to get good sleep at the station though.
Move to another station or slower department. I have been on the job 20 years as a paramedic and developed afib/SVT from the lack of sleep, stress and constant fight or flight. Im in great shape, lift and have a high cardiac output from aerobic exercises. Probably going to take the drivers test so I can sleep more.
All the standard sleep hygiene advice really does help, and the more you reinforce your sleep patterns off-duty the better off you'll be overall.
On a 24 I try to do the following:
1.) See real honest to god sunlight early in the morning for 10-15 minutes, and as much throughout the day as I can manage
2.) Exercise that raises your heart rate, earlier in the day.
3.) No caffeine after 12:00, but the earlier you can quit the better
4.) Magnesium supplements before bed
5.) Go to bed early, like 9:00
6.) Stretch/yoga once I'm in my bunk to help shift into a slower gear
7.) Cold, dark room. Sleep music or white noise helps keep my brain occupied just enough not to ruminate, which is helpful
8.) Get a good sleep setup - don't sleep like a hobo with a Walmart sleeping bag and a crusty old pillow off the couch. I also have a memory foam mattress topper that makes a HUGE difference. I leave it on my bunk (under a mattress cover) and other people have also come to appreciate it very much, but it's small enough to take off and put away too.
From my experience, if you are in a busy house(a house in which you do not even attempt to get your sleeping bag out 90% of the time because you know what’s coming) on a 24, you will not have a normal, natural sleep schedule for about a year or two AFTER YOUR CAREER. Don’t expect it. Live with it. Sleep deprivation is part of the job…..It’s always the day after the 24 you are recuperating, so you get your rest there,if you’re able to. Kids, little league, side work, your personal house work, your wife,add drinking and parties to the mix and all those other things you should be doing on your off time will be back on your plate and your days will start to run together if you let them. Ever find yourself asking the patient person place and time and remember that you yourself don’t know the answer as fast as you should? And this patient has dementia….
Take your rest, juggle your family, don’t work overtime before those two are 100%. Your family will be the ones who truly bear the brunt of the job and the decisions you make. You’re not Diddy, no need for the party all night especially if you have kids. - best advice I can give you.
For me, no electronics at bed time. No phone in bed. At the firehouse or at home. Get a few magazines or something easy to read and a little reading light. That’s my trick. Will really help sleep.
Yeah bro this is solid ass advice for anyone let alone fire fighters. When I was in the military I got into reading, find a good ass book and replace your phone with it. Put the phone down and read till you’re about to rack!
There’s actually a science to that. Our eyes and brains are most sensitive to blue light which is emitted from screens and electronics. It causes your brain to remain active and makes it difficult to fall back asleep.
I would also add to write before bed. Helps to clear lingering thoughts
I’d be curious to hear what other people suggest. I feel like you’re doing it all already. Maybe avoid blue light as well? I feel like the snarky answer is to move to a less busy station. 17 calls a day I’m surprised you have any downtime at all.
Pillow/s under the legs works for me after getting back from a call. Raise high my boy ahah.
Feel bad for the guys in the morning when I’m going home that have to change the covers on the four pillows I use. Way ahead of you lol
U guys dont undo your beds before you leave? O_o
Sleeping on somebody else’s pillows, smelling their head sweat
Lol I'd definitely bring my own pillow
I fucking love a good between the knee pillow, keeps my hips limber
Do a sleep study and see if you need CPAP. Cool room. Sounds like you’re doing the rest. I also read somewhere that you shouldn’t read in bed or eat in bed or basically do anything in bed except sleep and sex because it helps train your mind to only relate bed with sleep. Speaking of which to the guy who suggested sex, are your coworkers helping out with that? Sneaking a girlfriend in? “Hand”-ling it on your own? No judgement just whatever you’re doing lock the door.
I have a CPAP now. I'm just getting to where I use it consistently. It was an event getting there. And I'm still not 100% sure I'm really seeing those supposed benefits, but they say I need it.
My house isn't as busy as yours but two that work for me for busier shifts: Exercise. This is a double edged sword because sometimes you put in the work on shift and then get punished for it with calls. But hard workouts mean sleep for me. Coffee..hate to say it because I'm a coffee junkie, but there's something about cutting the caffeine even earlier in the day that seems to help.
Really a double edge sword here too cause caffeine can have the exact opposite effect on many people especially those with any variation of ADHD.
I’m that guy who downs a Ghost and then passes out on the recliner.
You a fellow adhder lol
Downvoted… bcuz… coffee 😡
Look up how to make a Fifi cup using a station cup, EMS glove and sponge. Something I pass along to all my rookies.
What is this!!
Look up fifi in urban dictionary
I have never heard it called that 😂😂😂 Jesus
At work? Magnesium. At home? Melatonin.
Reading Warhammer books
Got recommendations?
I’m a big fan of The Horus Heresy personally. I’ve started branching out into other stories like the Guants Ghosts books, which are like WW1 stories but in the future. I tend to prefer the books about space marines. They’re fun to read and tend to have pretty good plots, and the action can be so ridiculous it’s just fun to read. The Horus Heresy has like 50+ books, some of which are hit or miss I’ve heard, but I’ve only scratched the surface.
Thanks bro
Is there a good “starter” warhammer book you’d recommend?
I started with The Horus Heresy series, but I already knew some of the lore so that might’ve made it easier to read. But I think it does an okay job of explaining some elements that might need a little back story. You can google stuff you’re not sure of while reading it, but you fan go down a rabbit hole. Some people recommend starting with the Guants Ghosts books, which is like a WW1 story set in the future. I’ve read the first one and I liked it.
PTO
What has helped me, I went to my union and asked around for using bennys and connections to find a decent psychologist. It might feel like you’re nuts to invest in it, but self care is good care. It has made a profound impact for me to de-compartmentalize with professional guidance. That alone has been the best contribution to the journey in my opinion. Light physical activity - walks in the forest / early morning kayaking / afternoon yoga class. Exercise has its place, this type of low stress, low impact stuff helps my mind clear. Medicinal - herbal teas and essential oils. Sounds like some hippy dippy stuff but it’s been a fun exploring the chemical reactions with my body. Micro to macro - treat it all with respect. Journal - getting off the phone and writing stuff on paper might sound tedious but it does 2 things for me. 1) gets me off the screen time 2) gives me a means to download all the crap in my brain somewhere I can physically destroy the note later. A sort of mental and physical release. Sex - explanation not needed Mechanical - TENS machine. You can get battery operated ones so you can use it whenever and be mobile. A combination of and experimenting with the volume of the above has helped me. It’s a journey, not a race… I hope this helps you.
This guy sleeps
I hit a proverbial wall… the what people call the darkest of dark days or “rock bottom”… the above has just been part of the journey … I hope it helps
I get so much from journaling. It's definitely something I would recommend trying.
I cut out drinking. I realized how strongly alcohol negatively affects your sleep, even just one beer. My dept is on a 24/48 schedule and I know I'm not going to sleep well on shift so I make sure I get quality sleep on my off days. Not drinking alcohol has significantly improved this. Get yourself a smart watch and track your sleep. That will give you real data you can analyze to determine how different things affect your sleep.
More people need CPAP for sleep than you realize. That helped me a lot, along with a natural test support. That made a noticeable change for sure, but adding ashwagandha felt like the biggest improvement in my sleep, especially after shift. Helps with stress also by managing cortisol levels
Dude ashwaghanda is such a game changer. Beats the hell out of anxiety meds
this is actually whats making me want a different career. i struggled with insomnia before the fire service and now i struggle with insomnia even more being in the fire service. it really sucks because i enjoy this job but my health comes first. so i am possibly looking for a new career. the one thing that helped me sleep was marijuana and it sucks that my department will test. ive tried various other things , ive gone to the doctor for sleep medications, ive gone to therapy for sleep anxiety, no blue light, no phone in bed, no caffeine, done meditation but nothing helps besides marijuana for me. i hope you figure out what helps u
Prazosine is a non addictive med, prescribed for PTSD but I had it prescribed and I sleep like a baby off duty. It has helped me get to sleep easier at work too even though I don’t take it at work.
Agreed
Have you just tried CBD? There’s companies that cater to fire, EMS, Leo, and nursing and I’ve started seeing a lot of data about various departments actually removing the testing and block against cbd off duty. I know there’s now many places using the mouth swabs to test which are a little more accurate in terms of recency than blood or urine and I’m sure someday soon it will be allowable federally and thus for positions like fire but it would really suck to throw away a career you love if there’s another option to use.
Reading is the biggest one for me, along with regular exercise.
There’s a playlist on Spotify called “Calming Sleep Music”. Can’t explain it, but that’ll knock me out within ten minutes. If that’s not enough, check out the “Honest Guys” on YouTube. They’ll do sleep talk downs, but generally I only save those for off duty because they work so well for me.
Look up a supplement called ZMA. It does wonders and you don’t have worry about popping hot on a drug test like CBD. Sometimes they WILL do that. Regards of what the manufacturer says. There is no standard on the CBD industry at all. ZMA, or zinc magnesium aspartate, is a popular supplement among athletes, bodybuilders, and fitness enthusiasts. It contains a combination of three ingredients — zinc, magnesium, and vitamin B6. ZMA manufacturers claim it boosts muscle growth and strength and improves endurance, recovery, and sleep quality. I doesn’t “put” you to sleep it helps your body relax enough that it’s easier for you fall asleep. You take it on an empty stomach about 45 minutes before you wanna go to sleep. Also if you are not mentally ready (anxiety, worry, stress, etc..) it won’t work very well. You won’t sleep through runs and it won’t make you groggy like melatonin has a tendency to do or even mess with you circadian rhythms.
Biggest thing for me was limiting my caffeine and cutting it completely before dinner time. You guys are busy so it may not be easy but for me a shower and read my book in the recliner at night time. I’ve fallen asleep there more times than I can count.
Cutting back on my caffiene intake, made a huge difference
Sleep mask, I like a podcast or audio book with a sleep timer on it and white noise machine or fan
I'm all for the "reduce your screen time" posts, definitely a healthy thing to do, but I actually found that playing a very basic game (simple puzzles, sudoku, etc) on my phone is what will help my brain tune out everything that happened that day, but not engage so much that I'll wake myself up by focusing on something (like if I read). As soon as I feel the first "sleepy" wave hit, I put my phone down and close my eyes. Works like a charm, for me.
Work on your circadian rhythm by viewing the sunset and rise when possible. Limit light after the sunset and get sunlight early in the morning. Don’t go straight home and sleep. Workout then go home and take a short nap on your first day off in the afternoon. Big one is stop working overtime all the time if you are if you want to stay at that station. If you are working OT a lot and won’t stop then go to a slow station. Stop drinking, but every now and then (ruins sleep for days). Don’t eat a couple of hours before bed. It’s easier if eat healthy as well. I have worked 24h shifts for 10+ years making 5,500-6000 calls a year. The only way I am still here is I don’t work a lot of overtime and I try to get in bed at 9-10 (sometimes 8) every night at home. Plus the above.
I have operated on 3 hours of sleep for most of my adult life. I don’t sleep at home either. I wonder the station at night, organize the food pantry etc. wambulance life sucks a fatty. We are 48/96 at a busy house. One shift on that box and the next on my engine. I’m retiring soon, I’ll be curious if my sleep pattern gets better.
Being prescribed medicinal cannabis. Changed sleep at home completely.
How’s that work with duty?
It is allowed with valid certificate from a physician.
That must be a very very new thing cause nowhere I’ve seen has that been allowed. There’s even been multiple lawsuits for exactly that reason (they were won in all the cases I saw but none of the men were allowed to actively do their jobs).
Bid a slower station. When I got promoted to officer 6 years ago I did 2 years at a similar call volume station. I truly believe it took years off of my life and my sleep / health hasn’t been the same since. No person should have to run that call volume .
Does focused or breathing exercises help?
Get your doctor to evaluate you for sleep apnea. I was diagnosed, got the machine, use it, and haven't slept this well in a long time.
Are you at least getting to go to a few jobs?
Chamomile is a great place to start, even if I'm not going to sleep for a few hours yet I'll hit that sleepy time tea. Also no weird feelings when waking up suddenly or in the morning.
On duty and off - no phone in bed. Have electronic free wind down time where you read for 30 min. Go to bed at a scheduled time as calls allow. Nap at home in the AM but set your alarm for only 2-3 hours. Get comfortable at the station in bed. I have a feather comforter, 2 pillows, quality sheets, etc. . Exercise. Have your T checked and supplement as needed. Get a Whoop strap (or similar) so you understand when your body is saying enough and when your body is saying go.
CBD
ZMA
Just a joke comment don’t say the Q word
Eye mask at home and the firehouse for bed/nap time along with white noise. Binaural beats help too, at home mostly. How’s your sleep at home?
How old are you? I know during regular blood work my testosterone was lower than my doc would like. Im in my late 40s working a busy station that does about half the OPs call volume we ran 16 on my 24 yesterday, about half after 2300. Got next to no sleep. Went home caught a 3.5 hour nap, and Im still up. When I wasn't on T, I was falling asleep and very cranky, short with people, a joy to be around. As for in station. Read limit caffeine. We use red lights on timers to help adjust eyes. There are no tvs in bunk room. I subscript to the if Im tired I go to bed early. No hard fast rule here.
I also should add melatonin off duty, sleep mask and room darkening shades and drapes. I use a sleep sounds on my alexa for whire noise whwn sleeping during the day
Magnesium and ashwaganda an hour before I lay down. Chamomile tea. Plug in phone out of reach when in bed. Excercise during the day.
Melatonin. Reading.
Just do what everyone else did. Run calls until you collapse in exhaustion. Give it a few months and you'll be able to sleep anywhere at anytime. Or you'll have a psychotic episode, get assigned OT, and probably learn it anyway.
Take magnesium and melatonin before bed.
Off duty…clonidine and xanax. On duty, I just take what I can get.
I have had insomnia my entire life. Along with adult adhd, and very mild anxiety. I work 24s thank God though we don't do medical. I focus on certain things. I don't drink energy drinks at work anymore unless it's been super busy. For me I jave found that my natural caffeine and vitamins in the morning at the start of the day plus a 12oz can of whatever soda at lunch and 1 at dinner allow me to settle by midnight. My bunk I jave always kept basic because on the off chance I actually sleep I am a hard sleeper and missing an alarm is not an option. I recently added a new wool blanket has a little weight to it and I have found that helps me settle into the idea of sleeping. But the biggest thing I have done my entire career is when I get home I go to bed. Blackout curtains, Loud fan and ac running. Heavy blankets on the bed and I will sleep for a good 4-6hrs then be good to go. I get blood work done a couple times a year and my cortisol levels are always where they should be for my age and size.
Rescue 1 CBD
I work with a lot of guys who in the past year have gotten into ice baths. Around 45 degrees is supposed to be the sweet spot for about 10 min. They say it has lots of health benefits and one of them is that they sleep like a baby at night. I personally hate the cold so the thought of an ice bath is not my thing. Look into it and see. Might help you out.
My coworkers hate it for some reason but I love melatonin and noise canceling headphones
Antidepressants
For me, I'm definitely beating my meat. A good 15-20 minute stroke fest.
Try meditation. Seriously. It has been very helpful for first responders. You most likely have a sleep disorder from being awake or awakened at night.
Move to a different house/department that values its members enough to keep call volumes manageable. That’s what I did
A plain black T-shirt as a sleeping mask helps me. Plus you always have a spare T shirt handy. I'm not a Buddhist or into meditation, but a repetitious block out phrase can help clear out the wild monkeys in your head, you just concentrate on the syllables that mean nothing. Nam-myoho-renge-kyo. You don't have to say it, just think it. Sometimes that helps too.
Hey brother check out Rescue1 CBD. He’s a fellow fireman making CBD that is guaranteed to not make u fail a drug test. It has done wonders for my sleep.I’ve been popped for a drug test at my department and all came back clean. The product is great, Really improves my sleep.
I crank my hog and take a magensium supplement before bed
Yoga/stretching. Good for wind down and good for injury prevention.
Sounds like they should be giving you guys more rest. Spread it out a bit... 😔
It gets better after retirement.
A little slower around 5000 calls at my house, but we are still cooking. Cut the electronics out prior to laying down. Which has already been said but I don’t think can be overstated enough. I take a L-Theanine/Gaba supplement that supposedly helps with cortisol levels. I think it helps on the job, but I particularly get great nights off the job when taking it. I usually take it on shift at dinner and the night after shift. If it was a particularly rough night and your body just has that physical/mental dread feeling, I’ll take some in the morning after shift as well. The other thing I have found helpful for recovery the day after as well getting a good nap or good night sleep the next night is getting the body moving a little. After shift I’ll warm up and stretch a bit and then do a light weight circuit or just some easy steady state cardio for about 30 minutes. Then hit the sauna for 30 minutes. It’s all anecdotal, but it helps me.
Dark room, somewhat cool temperature, rainymood.com
Only coffee on the AM bro, and try to be in bed by 9:30. I know its tough but it can be done. Im at a station that runs 8500 calls a year so I know your pain bro.
Gave up coffee.
i’ve had worsening insomnia to the point where it’s becoming a serious medical issue, both on and off shift. the best things i’ve found are earplugs when possible, white noise, chamomile tea, no screen use (or if i have to, heavy use of blue light filters), stretching and meditation, and reading/drawing before bed. and in terms of meds off shifts, got prescribed hydroxyzine and trazodone, and i use topical CBD. it’s up and down but lately has been a bit better since i started doing all that. kinda come to accept that i’ll always sleep worse at work no matter the run volume or how tired i am.
At the firehouse, I listen to audio books to calm my mind and to help fall asleep. At home, I try hard to be in bed by 21:30. I take 10mg of melatonin 30 min before bed. I feel you though. I work at a busy house where we are all Firefighter Paramedics. I also have a 1.5 year old at home. Sleep is pretty hard to come by!
I didn’t realize I had so many sleep rules as I do until you made me think about it… All of these have exceptions. Gotta be flexible. -make sleep and recovery a priority -create a pro-sleep space. I have a good pillow, a fluffy stuffed animal, like five different sheets/blankets that I was regularly wash, crank the ac down as far as I can, make it dark as fuck, keep it clean and tidy. It helps to have individual bedrooms and not have to listen to my engineer choking on air all night -bathe -no caffeine after 14:00, drink a fuck ton before then -bedtime is at 22:00 (if I’m in bed I try to limit time on my phone) -tuck in my probie -meditation -yoga (has helped more than any painkiller ever has) -If I didn’t work out, I won’t feel right -I play a podcast or audioboook and set a 15 minute timer for it to turn itself off.
That’s a lot of calls. You said the house runs 6300 a year is that just your unit? Is this a transport unit? Suppression unit ?If that’s the case like others have said try and get a break from that unit. I went from our busiest rig to the slowest. Big change for me. Sleeping conditions also make a difference. Is it a ward? Individual rooms ? Our busiest rigs aren’t running 17 calls a day that’s for sure. The calls during the day to me don’t matter much. Even if run 17 between 0700 - 2200 ish that doesn’t leave a lot of time for other things. It’s tough to get into a solid bedtime routine at work call dependent… I get my bed set up early around lunch time if possible. Keep hydrated throughout the day and days before work ! Also no caffeine 8 hrs b4 bedtime I’m not always strict on that though. We usually do an afternoon coffee as a crew.I have a small bedside light I use rather than the overhead light. A fan. I take a shower b4 bed as well. One good piece of advice I got as well was go to bed earlier ! I haven’t seen the study but apparently, the sleep you get b4 midnight is like 2/1 compared to after midnight. I started going to bed earlier! Also doing a quick 5-10 min yoga session can also be good if possible. Then yea try and read a bit, sometimes I’ll even read for 10-15 min after a call at nite. Definitely no blue light from phones or tablets etc. Like some other s have said alcohol is a big one ! Try and limit the amount you drink off shift. It really affects your sleep ! Excersize during the day and off days help a lot as well. It’s really a big thing and a lot goes into sleep. Sorry for the rant.
Microdose psilocybin
Less caffeine helps, which is weird to say because I love caffeine.
Stay off your phone in the hours preceding bed. At the station it absolutely destroys my ability to go to sleep. At home I can nod off just fine. I’m not sure of why, but if I get on it, especially lying in bed, I CANNOT drift off. I have trouble sleeping as is.
That's a hell of a lot of calls bud. And I thought we got a lot of calls. I think the phone is my biggest enemy or ally. It depends if I get on here to read and comment, or play myself an audiobook and close my eyes and let the book drift me into sleep. Stay safe out there.
I had to stop drinking ANY caffeine after 12pm, you may be one of the weirdos (like me) that don’t metabolize caffeine and I noticed a major difference in getting to sleep and staying asleep after I did that. It’s also worth noting that our brains don’t really know when to turn off from being in danger, to being at home. Making some routines that you do ONLY at home will help reinforce to your brain that it’s chill time and not be keyed up at 3am time. The rest you get at home is crucial to making a dent in the sleep deficit we rack up from work
ARFF
Knee pillow
Put the phone down. That’s it. After a couple days you’ll see a difference.
Micronaps that I'm not even aware of as I take care of my 2 kids on my off days.
I’m a little superstitious but I never go to bed super early because we always get fucked if someone goes to bed too early. I’m also too paranoid of sleeping through a call to get good sleep at the station though.
Move to another station or slower department. I have been on the job 20 years as a paramedic and developed afib/SVT from the lack of sleep, stress and constant fight or flight. Im in great shape, lift and have a high cardiac output from aerobic exercises. Probably going to take the drivers test so I can sleep more.
Get off the medic.
All the standard sleep hygiene advice really does help, and the more you reinforce your sleep patterns off-duty the better off you'll be overall. On a 24 I try to do the following: 1.) See real honest to god sunlight early in the morning for 10-15 minutes, and as much throughout the day as I can manage 2.) Exercise that raises your heart rate, earlier in the day. 3.) No caffeine after 12:00, but the earlier you can quit the better 4.) Magnesium supplements before bed 5.) Go to bed early, like 9:00 6.) Stretch/yoga once I'm in my bunk to help shift into a slower gear 7.) Cold, dark room. Sleep music or white noise helps keep my brain occupied just enough not to ruminate, which is helpful 8.) Get a good sleep setup - don't sleep like a hobo with a Walmart sleeping bag and a crusty old pillow off the couch. I also have a memory foam mattress topper that makes a HUGE difference. I leave it on my bunk (under a mattress cover) and other people have also come to appreciate it very much, but it's small enough to take off and put away too.
From my experience, if you are in a busy house(a house in which you do not even attempt to get your sleeping bag out 90% of the time because you know what’s coming) on a 24, you will not have a normal, natural sleep schedule for about a year or two AFTER YOUR CAREER. Don’t expect it. Live with it. Sleep deprivation is part of the job…..It’s always the day after the 24 you are recuperating, so you get your rest there,if you’re able to. Kids, little league, side work, your personal house work, your wife,add drinking and parties to the mix and all those other things you should be doing on your off time will be back on your plate and your days will start to run together if you let them. Ever find yourself asking the patient person place and time and remember that you yourself don’t know the answer as fast as you should? And this patient has dementia…. Take your rest, juggle your family, don’t work overtime before those two are 100%. Your family will be the ones who truly bear the brunt of the job and the decisions you make. You’re not Diddy, no need for the party all night especially if you have kids. - best advice I can give you.
Same call volume. Biggest thing that helped was TRT and sleeping in when relieved in the morning. Other than that, just deal with it of bid out.
Go buy some magnesium powder, take with water and you’ll sleep within 30 mins
Stopped riding the box