In the fire world, there’s no such thing as a 9 to 5.  

Because fires don’t sleep when people do, and first responders are expected to be at their best when everything else is falling apart. When your job is saving lives, “just five more minutes” isn’t an option. 

Firefighting is exhausting work, especially when you’re on call for 24 or 48 hours. So, how do firefighters and other first responders stay healthy, safe, and sane, when prioritizing yourself often isn’t an option? 

Why Such Long Shifts? 

So, why do firefighters and EMS work such long hours in the first place? There are a few reasons, some of which have to do with public safety. 

Constant Coverage 

When it comes to emergency response, minutes can save lives. With longer shifts, departments can ensure that there is always a crew ready for action. 

Reducing Shift Changes 

Similarly, frequent shift changes could cause confusion and potentially delay response time if a call were to come during a shift change. Longer shifts decrease the frequency of these kinds of disruptions.  

Efficiency and Use of Resources 

Shorter shifts would require a larger workforce, meaning the city is spending more money on salary. Also, having shorter shifts with more frequent changes means that there is less time to do what needs done—training, maintaining equipment, attending operations, and routine checks. These things can be difficult to do properly if they cannot be completed within a single shift. 

Necessity 

When dealing with emergency situations like wildfires, search and rescues, or structural collapse, making a shift change may or may not be an option. Either way, sometimes shifts can be long purely out of necessity. 

How to Prepare for a Long Shift

The best advice is the same as your grandma said when you left home: Eat well, sleep well, and don’t forget to call home.  

Eat Well 

For some people this may be easier said than done but prioritizing proper nutrition is incredibly important for first responders. Because you never know when your next run might get in the way of your next meal, powering your body properly can see you through the long calls.  

Try to think of food as your fuel—not dictated by hunger, but intentionally chosen to support you on the job. 

• Think About Food: Focus on nutrient dense foods, and eat meals that are well balanced in protein, carbohydrates, fiber, and fats. Prioritize real, whole food ingredients that haven’t been highly processed. Also be careful of food and snacks that are high on the glycemic index, such as candy, sugary cereals, or white bread. Even some fruits, like pineapple, watermelon, and bananas, are known to cause a sugar spike. While these foods can be enjoyed in moderation, eaten alone, they will spike your blood sugar levels and cause an inevitable crash in your energy soon after.  

• Prioritize Hydration: Many firefighters are already dehydrated when they reach the fire scene. This can cause dizziness, confusion, and fatigue, which can be deadly on the fireground. Don’t underestimate electrolytes, as you’ll be losing a lot of salts and trace minerals through your sweat. Even a pinch of Himalayan salt or a squeeze of lemon added to your water bottle can help your body recover more quickly. 

Remember that if you are going to work like an athlete, and train like an athlete, you need to eat like one too. 

Sleep Well (as well as possible) 

Telling a firefighter to sleep well might seem ironic. Depending on the individual department, its call volume, and how department responsibilities are divided, you may sleep well, or you may not. Regardless of how these factors apply to you, it is important to do everything you can to sleep well when you have the chance. Whether at home or in your bunk, try implementing these tips to help your body get the rest it needs. 

• Encourage your department to work on creating a “Sleep Sanctuary,” implementing solutions like black-out curtains or lowering the air conditioning to help the crew achieve a deep sleep. 

• Create a comfortable space. It could be a bedside picture of your family, a familiar smell, or a small fan to create steady sound—try to identify what it is about your own home that makes you feel comfortable and replicate it at the station. 

• Invest in good quality bedding, sheets, and pillows—no one sleeps well with scratchy blankets. 

• Consider eliminating your post-dinner cup of coffee—caffeine and sleep don’t usually pair well. 

• Stay clean. Often, showering before bedtime can help you relax and sleep better…and your crew will thank you. 

• Create a bedtime routine. Choose the order of activities in which you’ll prepare for bedtime and stick to it—a sense of normalcy often helps you achieve sleep faster.  

• Be intentional about what you do before trying to fall asleep. Avoid scrolling on your phone and try something less stimulating instead. Read a book, count your blessings, or call your family to say goodnight.  

No matter what time you are going to bed, consistency is key. So, whether it is just after the sun goes down, or just before it comes up again, focus on keeping your routine the same.  

Stay Mentally Prepared 

Mental health is a big concern in the fire service. Not only is the job physically grueling, it’s mentally and emotionally exhausting as well. The reality is, you never know what you are going to get in any given shift.  

You may remember some calls for the rest of your life—but unfortunately there’s not often time to properly process what you’ve experienced. To be at the top of your game for the entirety of a shift, it is important to stay mentally focused, and therefore to be emotionally grounded.  

There will be moments in your career that you’re just not sure you can make it to the end of your shift. But calling home doesn’t just mean dialing your grandma (though it can); it means tying yourself to the things that make you your best and remind you of who you are. Here are some ways to stay strong during the long days:  

• Remember why you do what you do. Saving lives isn’t easy, but it is worthwhile. If you’re having trouble remembering, go to another member of your crew and ask them to remind you.  

• Consider taking a moment to write down anything that is bothering you. Often, getting something onto paper means getting out of your brain. This can allow you to push forward with a clear mind. 

• Call home. For real, this time. Take a moment to call your wife, husband, kids, mom, dad, brother, sister, grandma, grandpa, best friend, cousin, neighbor or pastor. You don’t have to share anything if you don’t want to. Just ask them to tell you about their day. 

• Find a quiet place to pray or simply think about what you are grateful for. From a beautiful sunset to your child’s first laugh, it could be anything that makes you smile, or something you are looking forward to when you get home.  

While nothing works for everybody, try to find something that works for you. Twenty-four hour shifts can be hard on the tough days, but it’s important that you have the confidence in yourself to know that you can make it through.  

Let Us Help 

Firefighting is one of the most rewarding, and challenging, jobs out there. Anything that can reduce the stress you feel at the firehouse or on scene will help you meet that challenge head on.  

A big stressor for many firefighters is their gear. At Fire-Dex, our goal is to make PPE that fits better, breathes better, and lets you do your job without worrying about your gear. In short, we’ve done our jobs when you don’t even notice the gear you have on.  

So while we can’t make your bed any more comfortable or reduce the number of calls you get during the night, Fire-Dex is committed to serving firefighters in the best way we know: giving you the finest gear we can make.