The Sleep-Heart Connection: Firefighters' Guide to a Healthier Life

In the world of firefighting, sleep is a valuable but often overlooked commodity. The demands of this noble profession often require working long shifts with irregular sleep patterns, leading to sleep deprivation. Firefighting is an incredibly stressful job and the physical toll a career in the fire service takes on first responders is dramatic. According to the National Fire Protection Association (NFPA), in 2022, there were 36 sudden cardiac deaths. Of this total, 20 deaths occurred while the firefighter was on duty and included cardiac deaths within 24 hours. However, the number of reported cardiac deaths is likely to understate the true total.

It's time to shed light on the critical connection between sleep and heart health. In this blog, we explore the importance of good sleep and its direct link to heart health for firefighters.  

Why Sleep Matters for Firefighters 

Getting good sleep isn't a luxury—it's a necessity. Just as you equip yourself with the right gear to fight fires, you should also equip yourself with the knowledge and habits necessary to protect your heart. Here's why sleep is so crucial for firefighters: 

Sleep is the body's natural way of repairing and recovering from the physical and mental demands of the job. It's during rest that your bodies heal and prepare for the challenges that lie ahead. According to the Centers for Disease Control and Prevention (CDC), most adults need 7 hours of sleep each night but 1 in 3 adults say they don’t get the recommended amount. While short-term sleep deprivation might seem manageable, prolonged sleep deficiency can lead to serious health problems and exacerbate existing conditions. Getting enough hours of sleep ensures that you can function at peak performance.  

Health Conditions Linked to Sleep Deprivation 

Firefighters who sleep inconsistently are at a higher risk of various health problems, some of which significantly impact heart health: 

1. High Blood Pressure: Sleep problems can keep blood pressure elevated for longer periods, which increases the risk of heart disease and stroke.
2. Type 2 Diabetes: Inadequate sleep can affect blood sugar control and increase the risk of developing diabetes, which can further harm blood vessels.
3. Obesity: Lack of sleep can lead to unhealthy weight gain, particularly among children and adolescents, and may influence hunger control.

Sleep Conditions and Heart Health 

Several sleep conditions can have a direct impact on heart health such as:  

1. Sleep Apnea: Often caused by obesity and heart issues, sleep apnea involves repeated interruptions in breathing during sleep. It affects oxygen levels and increases the risk of high blood pressure, heart attacks, and strokes.
2. Insomnia: Trouble falling asleep or staying asleep can lead to high blood pressure and heart disease.

Sleep Deficiencies: A National Snapshot 

A nationwide survey found that 37% of firefighters were at high risk for sleep disorders. These firefighters had a significantly higher risk of motor vehicle crashes, cardiovascular disease, diabetes, and mental health issues. It's alarming that 83% of those who screened positive for a sleep disorder were undiagnosed and untreated. 

Tips for Improved Sleep 

Getting better sleep doesn't have to be complicated. Here are some tips to improve your sleep quality: 

1. Engaging the Parasympathetic Nervous System: Also known as the relaxation response. This system promotes long-term health and wellness. Some simple techniques like breathing exercises and progressive muscular relaxation can help switch gears and promote relaxation.
2. Stick to a Regular Sleep Schedule: Going to bed and waking up at the same time every day, even on weekends, helps regulate your body's internal clock.
3. 3. Get Natural Light: Exposure to natural light, especially earlier in the day, can help regulate your sleep-wake cycle.
4. 4. Get Enough Physical Activity: Regular exercise can improve sleep quality but avoid vigorous activity close to bedtime.
5. 5. Avoid Artificial Light: Limit exposure to blue light from screens before bedtime. Consider using blue light filters on your devices.
6. 6. Watch Your Diet: Avoid eating or drinking within a few hours of bedtime, especially alcohol, fatty, or sugary foods.
7. 7. Create a Sleep-Friendly Environment: Keep your bedroom cool, dark, and quiet for better sleep quality.
8. 8. Address Underlying Health Conditions: Work with your healthcare physician to identify and treat sleep problems and other medical conditions that may be affecting your sleep.

Wear the Right Gear for the Right Call 

Prioritizing sleep not only enhances your performance but also serves as a safeguard for your heart, enabling you to maintain effective service to your community. As a first responder, the demands of your role constantly evolve, and it's crucial to keep in mind that wearing lightweight, single-layer, alternative PPE can significantly reduce your risk of cardiac failure during responses to non-fire emergencies.  

Alternative PPE Solutions 

• TECGEN51 Fatigues  
• EMS  
• USAR 
• Wildland  
• Wildland Tech Rescue 

Disclaimer: The information on this site should not be used as a substitute for professional medical care or advice. Contact a health care provider if you have questions about your health.