Sleep Deprivation Solutions for EMS and Industrial Workers

image is not property of Guardian Health

How to Fix Sleep Deprivation

In the previous blog post, we introduced how sleep works, and explored how chronic sleep deprivation can impact workers physically and mentally.

But knowing you aren't getting enough sleep isn't going to help you get sleep.

This post explains how we get sleep deprived, and offers and explains how to fix sleep deprivation, even for workers with unpredictable and unrelenting schedules.

Table of Contents

• The Basics: Food, Exercise, and Sleep

• Digital Devices and Sleep: Finding Balance

• Drugs, Alcohol, and Sleep Quality

• How to Relieve Stress Before Bed

• Prescription Drugs Unfortunate Side Effects

• What About Shift Work Sleep Disorder (SWSD)?

• Disorders and Conditions Thwarting Good Sleep

• Conclusion

The Basics: Food, Exercise, and Sleep

A lot of people come into our clinic with frustrated with their health and weight. And long ago I learned that the first things I should ask are "How are you sleeping? What does your diet look like? Are you getting any exercise?".

Because without those three things in good order, it is impossible to be a healthy person. And it turns out, they are not monoliths; sleep, food, and exercise are codependent. When one thing is good, it makes the other two better.

The Role of Physical Activity in Promoting Sleep

Physical exercise is part of being healthy, and that includes healthy sleep. Because when we exercise, we release endorphins.

Endorphins are released during physical exercise as part of the body’s natural response to the pain and stress caused by physical exertion. They are created in your pituitary gland and release by your hypothalamus to block the nerve cells that receive the pain signals. Similar to artificial pain relievers, they make people feel good as they reduce discomfort and lower stress. Strangely, the body also releases endorphins during unquestionably pleasurable activities like music, laughter, and sex. And it helps that they also help regulate your circadian rhythm.

So if you are a driver or a controller who does not move around a lot while on the job, find a physical exercise you can commit to. It doesn't have to be an intense Crossfit WOD; even an hour walk after dinner helps. Find what feels right for your body, schedule, and way of life, and stick with it.

Dietary Habits That Improve Sleep Quality

Food is medicine. Our bodies need nutrients to perform and function the way they should, and the vast majority of the time we get those nutrients by eating. In this sense, food can be seen as a natural, preventive approach to maintaining health, just as medicine is used to treat illnesses.

So if you are having trouble sleeping, there is a good chance your diet has something to do with it. Even if it isn't the main reason you are struggling to fall asleep, it can't hurt to improve your diet. The right, nutrient-rich food sets your body in order, which means they walk and in hand with sleep.

But some foods can keep us awake and boost energy... while others relieve stress and help us relax. While a survey on nutrition is beyond the scope of this post, here are a few dietary tips concerning sleep:

• Foods rich in sugar and refined carbohydrates can cause blood sugar spikes and crashes, disorienting your rhythms

• Heavy or spicy meals close to bedtime can cause indigestion or discomfort

• Caffeinated drinks also can keep you wired while in bed

• Even drinking too much water too close to bedtime can result in frequent trips to the bathroom

• In general, whole, unprocessed foods like fruits, veggies, lean proteins, and whole grains

Guardian Health Believes in Integrative Medicine...

We Can Curate a Dietary Plan Just for You

Digital Devices and Sleep: Finding Balance

In today's world, it is hard to avoid the light of screens. But too much screen time, especially before bed, can really hurt our sleep. Just think about it.

You are in bed, feeling snug and ready to sleep, but your brain function is racing as you are scrolling through social media binge-watching your favorite shows, and getting email and social media notifications. All those images and info, the constant notifications, emails, and social media updates and keeping your brain active. Which means that when you want to be settling down, instead your staying alert. It’s like talking to six people at once; not exactly a relaxing atmosphere.

Not only is your mind racing to take in information, but your body is delaying the production of melatonin. Your pineal gland reacts to light, producing a lot of melatonin during the night to give you good sleep, and decreasing it during the day so you stay awake. It isn't necessary for you to sleep, but it has been proven to help people get restful sleep.The issue is the the blue light from our phones, tablets, and computers can trick our brains into thinking it's still day. This can mess up our sleep-wake cycle, making it tough to fall asleep and stay asleep at night.

Solutions to Digital Overload

But don’t worry, there are ways to use your devices healthily, and let your mind calm down before bed. Here are two of the most popular solutions:

1) Digital Curfew: I know I know... you just finished a busy day and finally have an hour when no supervisor, chore, or kid is asking you for something. You just want to get in bed and enjoy your favorite show and be left alone.

But trust me, if you are struggling to fall asleep and get deep sleep, then that innocent Netflix binge is not helping. You want to give your brain at least one to two hours without screens before bed (Huberman-heads preach this religiously). Use that time to truly relax: read a book, take a warm bath, or meditate. Creating a calming bedtime routine can really help your sleep quality.

2) Get Rid of Blue Light: If cutting off cold turkey is too big of a leap at the moment, you can take a step in the right direction by changing the light. You can dim the brightness on your devices or wear blue light-blocking glasses, which minimize the exposure of the "stay awake light" to your retinas.

Want to Learn More About How We Get Sleep Deprived?

How to Relieve Stress Before Bed

We all know that stress and not getting enough sleep often go together. When we feel stressed, our thoughts race and hearts burn with anxiety. This makes it hard to calm down and fall asleep. It’s like trying to bake a cake with dirt instead of flour; no matter how hard you try, it won't turn out right.

Here are some relaxation exercises to help relieve stress and bring a peaceful nights sleep:

Deep Breathing: Find a comfy position, sit or lie down, and close your eyes. Take slow, deep breaths while paying attention to how your stomach rises and falls. As you breathe in, picture peace and calm entering your body. When you breathe out, imagine your worries and stress disappearing.

Progressive Muscle Relaxation: Start with your toes and move to your head. Tense each group of muscles for a few seconds, then let them go. Notice how relaxed you feel afterward. If meditation helps you reduce stress, adding a guided meditation or mindfulness practice to your bedtime routine can really make a big difference.

These may sound "woo woo new age-y"... but they are actually great sleep habits. Even older adults can learn and apply them in a single night to create a relaxing bedtime routine.

We Can Assess Your Mental and Physical Health and Recommend a Therapist

Drugs, Alcohol, and Sleep Quality

First of all, let's just state the obvious: illegal drugs like cocaine, meth, heroin, fentynal, (etc.) really, really bad for you. Its impossible to summarize the damaging effects of these drugs upon your body, mind, and soul. Listing all the reasons is outside the scope of this post (for a taste, read this).

Alcohol is also bad for you. Technically it is a poison that increases your odds of cancer and "detrimental impact on the heart, stomach, pancreas, and liver". When used as a coping mechanism its addictive quality is apparent, and alcoholism can destroy lives and relationships. No self respecting doctor or physician can "recommend" alcohol.

That said... it's also a timeless social lubricant and is limited in its dangerous effects in low, irregular quantities. A glass of wine with your steak probably isn't going to send you spiraling into uncontrollable chronic sleep deprivation. And since alcohol is a depressant, having a couple of beers after work might seem like a great way to relax, but it is actually sabotaguing your ability to get good sleep:

• It interferes with the sleep cycle, particularly the REM (rapid eye movement) stage, which is crucial for restorative sleep and dreaming

• It cause you to wake up more frequently during the night

• It leaves you dehydrated

It can make you feel sleepy at first, but alcohol usually causes sleep problems later in the night. So... instead of a night cap or another glass of wine... consider natural sleep aids. Stop drinking at least 3 hours before bed. Instead, try naturally decaffeinated teas or just a good ol' glass of water. Not very exciting options, but just think how much better the coffee will taste in the morning when you sleep like a baby!

Prescription Drugs Unfortunate Side Effects

Some prescription drugs interfere with sleep because they affect the brain's neurotransmitters or disrupt the body's natural sleep-wake cycle.

• Stimulant medications, such as those for ADHD or certain antidepressants, can increase alertness

• Steroids or medications for asthma, may cause jitteriness, anxiety, or rapid heart rate

• Decongestants have been known to lead to insomnia

• Pain relievers or diuretics can cause nighttime awakenings due to side effects like frequent urination or discomfort.

• Beta-blockers, another class of blood pressure medications, may interfere with melatonin production

• Anti-depressents, (such as selective serotonin reuptake inhibitors (SSRIs)), can cause insomnia by increasing levels of serotonin, which may promote wakefulness

You may need to see a sleep specialist to determine which drugs are causing sleep loss.

Concerned Your Prescription Drugs are Interfering with your Sleep?

image is not property of Guardian Health

What About Shift Work Sleep Disorder (SWSD)?

So far, all the solutions to chronic sleep have been in you, the reader's control. You can put your phone down, stop drinking, and start exercising. These are healthy habits that create quality sleep.

But what about the things that are NOT in your control? Such as where you live, or what kind of job you have?

While many drivers and physical laborers work long hours, none are as unrelenting and stressful as those emergency responders. Their work hours are not fixed; one day they are working nights, then they have rotating shifts, and then suddenly they are on call because someone got sick. And without a regular schedule, their circadian rhythm is never able to establish sleep patterns.

Furthermore, because they must be ready to respond any time, there is no guaranteed downtime to get deep sleep. As a result, their bodies are in a constant, heightened state of alertness and anxiety. Even if they feel exhausted, this mental state makes it even harder to get the much needed deep sleep, especially if all they have is a spare two hours in their shift for a quick nap.

Such a hectic working schedule causes of symptoms of sleep deprivation, known as "shift work sleep disorder" (SWSD).

For firefighters, EMT's, and emergency drivers, SWSD might feel like "just part of the job". But it's the combination of and irregular schedules and increased stress make this a one way ticket to chronic sleep deprivation... which is a disorder, not a downside. We will discuss how you and your workplace can address this predicament in another blog post.

What Causes S.W.S.D.?

As stated previously, our circadian rhythm is an internal clock that helps control our sleep-wake cycles, hormone levels, and other important functions. When we take jobs that have a constantly changing pattern, like reactionary response roles, it never lets our circadian rhythm get established.

It's like your circadian rhythm is suffering from sleep vertigo: it doesn't know which way is up or down and everything is spinning.

A lack of predictable schedules also affects the body's production of melatonin. Your conscious attention is telling you to stay focused, but the darkness of night is telling you to go to bed. The reverse when morning comes. . As a result, we may end up with poor sleep quality. We might wake up feeling tired and listless, even after what we thought was a good night’s sleep.

Also, changing our sleep schedules often can cause a problem called shift work sleep disorder. This typically leads to extreme sleepiness at work, trouble staying awake, and insomnia when we try to rest during the day.

Tips for Workers and Supervisors for Managing Sleep with an Irregular Schedule

First of all, make sleep a must-do in your schedule, even if you have to skip social events or other plans. Try to go to bed and wake up at the same time every day, even on your days off. It might seem strange to stick to a schedule with a flexible job, but it will help your body find a good rhythm.

Also, pay attention to your sleep environment. Keep it dark, quiet, and cool. Get blackout curtains, earplugs, or a white noise machine to keep distractions away. This creates a cozy space that tells your body it’s time to sleep.

But a worker can only do so much; even if they make every change possible they might still be chronically sleep deprived if their business doesn't make the necessary changes. A

And yes, these changes are necessary... not just to protect your workers, but also to make sure they can function and fulfill their duties. As stated previously, lack of sleep impairs people physically, emotionally, and mentally.

Supervisors can promote better sleep for workers by implementing flexible scheduling that allows for adequate rest between shifts. They can offer rotating shifts that progress forward (e.g., morning to afternoon to night) rather than backward, which aligns more naturally with the body’s circadian rhythms.

Encouraging a culture of sleep hygiene—like promoting breaks and naps in designated areas—can also help. Additionally, companies could provide resources such as sleep education programs or access to wellness apps that guide relaxation and healthy sleep practices.

image is not property of Guardian Health

Disorders and Conditions Thwarting Good Sleep

There are a variety of underlying disorders that prevent someone from getting the rest they need. If work or family life are not preventing you from getting seven hours of sleep every night, then you might have one of the following conditions.

Sleep Apnea: A person suffering from sleep apnea has irregular breathing while they sleep. Sometimes their body "holds their breath" and other times they to fight to breathe. Such sleep apnea has several causes, including obstruction of nasal airways or the brain failing to send the signals to breathe. It not only prevents deep sleep, but prevents your body from getting an adequate amount of oxygen while you sleep. In extreme cases this can lead to brain damage. A sleep study is used to determine if you have sleep apnea (which we can provide).

Restless Legs Syndrome: A condition that worsens with age, the individual feels a crawling, pulling, and/or throbbing feeling on their leg and can only be relieved with movement. This causes them to move their legs as they sleep, preventing them from reaching Stage 3 Deep Sleep.

Hypomelatoninemia: This occurs when your pineal glad produces too much or too little melatonin.

Insomnia: This condition refers to the inability to fall asleep, even when one feels mentally and physically exhausted. It can refer to an individual getting no sleep, or simply unable to get a full nights sleep. It can be caused by drugs, medications, chronic pain, or anxiety.

Narcolepsy: While in pop culture it is often joked about, with people randomly falling asleep in strange places, narcolepsy is a serious and debilitating condition. It is (most likely) caused by a deficiency of the brain chemical hypocretin, resulting in excessive daytime drowsiness, loss of muscle control, and vivid dreaming.

Brain Injury: Suffering head trauma can impact the body's ability to fall and stay asleep.

Circadian Rhythm Disorders: Several conditions fall under this category. Each in some way prevents their circadian rhythm from accurately predicting when they should fall asleep and wake up.

Physical Pain: Finally, someone suffering from intense chronic pain from a lingering injury will experience difficulty falling and staying asleep. Sleep can only happen when one's nervous system "takes a break": when there is pain shooting up their leg, its as though there is an alarm and red flashing light going off in the nervous system.

Guardian Health Has Sleep Deprivation Solutions

Conclusion: How to Fix Sleep Deprivation

The effects of sleep deprivation are numerous; they lead to specific diseases, cause mental health problems, weight gain, heart disease, ruin our immune function and immune system... the list of negative effects goes on and on.

But you need enough quality sleep to thrive as a person. All it might take is changing your diet and night time routine. Or it might require intervention with a healthcare provider. Either way, when you get quality sleep, the quality of life drastically improves. Focus on getting enough sleep, and you will see an improvement in your work and happiness.