Sleep is a serious issue for firefighters. Not only does the chronic sleep deprivation make you feel awful mentally and physically, it also shaves years off your life.
So it’s essential that you get good sleep when you can, instead of struggling to fall asleep and/or tossing and turning all night. Today I’m going to share with you the most important things you must do to get good quality sleep when you do get in some zzz’s.
#1 – Avoid Alcohol
Your body repairs damage and restores tissues during sleep.
It is a well-known fact that having alcohol in your system causes you to spend more time in a light sleep and less in the deep sleep that humans really need to feel rested and promote good health. This may not be the most popular suggestion but avoiding any alcohol at night, especially after dinner, is essential for getting a good night’s sleep.
#2 – Keep It Cool
A cold room makes for deeper sleep. It also makes it much easier to fall asleep.
#3 – Keep It Dark
Also, make the room as dark as possible. This one is most important for falling asleep and staying asleep in the morning. There should be absolutely no light from any windows or electronics visible.
Get blackout curtains.
I’ve talked a lot of people into wearing a sleep mask or just putting one on in the morning to be able to sleep in. They are extremely helpful, especially for taking naps.
#4 – Avoid Blue Light
Lastly, avoid looking at a computer, phone or tablet screen within two hours before bed. The light that is emitted from these devices, called “blue light,” reduces the amount of melatonin in your brain which is the hormone that helps you fall asleep and get into a deep sleep. So, even if you’re still able to fall asleep after playing with your ipad just before bed, it is likely still causing your sleep to be lighter and much less restful.
Getting better sleep is life changing for your looks, quality of life, and longevity. So it should be a no-brainer to try these 4 suggestions for a few weeks and see if they work for you.
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