AVOIDING CAFFEINE & ALCOHOL AT LEAST |
NO FOOD |
NO FLUIDS |
NO SCREENS |
BEFORE BEDTIME . |
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H O U R S B E F O R E B E D |
H O U R S B E F O R E B E D |
H O U R B E F O R E B E D |
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At night during calls or “ holding the wall ” at the emergency room , wear long sleeve shirts , a hat , and blue light blocking glasses . You absorb light through your skin and eyes . The blue light used in brightly lit facilities and on your smartphone will decrease your body ’ s melatonin levels causing difficulty falling back to sleep or achieving high-quality sleep ( deep sleep / REM ).
When we get adequate amounts , REM sleep provides its own unique benefits . REM is normally a period when we have highly emotional dreams known as a trauma release thought to be important for emotional repair . Studies have shown that those deprived of REM sleep have less ability to manage emotions during the day . In other words , a lack of REM can lead to you becoming depressed and moody with family , co-workers or patients .
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Aside from being awake as a result of increased call volumes , a significant number of first responders have trouble falling asleep because of hypervigilance , defined by WebMD as “ the elevated state of constantly assessing potential threats around you . People who have been in combat , have survived abuse , or have post traumatic stress disorder can exhibit hypervigilance .” The United States military realized the issue of hypervigilance in soldiers returning from Afghanistan , and in 2006 the U . S . Department of Defense conducted research at Walter Reed Army Medical Center on the efficacy of iRest .
iRest is an adapted form of Yoga Nidra “ Yogi-Sleep ” developed by Richard Miller , Ph . D ., to help returning service members better manage symptoms of post-traumatic stress , which include issues with
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sleeping . iRest Meditation has historically been endorsed by the U . S . Army Surgeon General and recognized by the Defense Centers of Excellence For Psychological Health & Traumatic Brain Injury as a form of complementary and alternative medicine .
Another great resource is the “ Bio-Hacked Firefighter ” on instagram . Coach Christina Dizon is a firefighter who assists fellow first responders in upgrading their sleep , recovery and lifestyle through wellness and bio-hacking strategies .
Work relief and a decrease in call volume do not appear to be coming anytime soon . It ’ s up to you not only to look out for your fellow firefighters , but also yourself . If you ’ re not looking out for your own well-being , how can you take care of others ?
Old-school traditions must
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meet new-school realities . Keep your word , show integrity , work hard and work smart . When you work hard , you need to rest and recover hard . We have the best job in the world and we want to live long enough to enjoy the benefits of that job with our families for many years after retirement .
And when these changes become tradition , expect to see those job applicant numbers jump .
SCAN TO LEARN MORE ABOUT i R E S T AND THEIR WORK WITH VETERANS AND THE MILITARY
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WINTER 2024 | 47 |