International Association of Fire Fighters Local 18   /   Vancouver Fire Rescue Services 

​VANFIRE Wellness

Firefighting is a challenging and high-stress job that can take a toll on the physical and mental health of firefighters. One of the major issues that firefighters face is disruptions to their circadian rhythm, the body's internal clock that regulates sleep and wake cycles. In this article, we will explore the ways in which firefighting can cause circadian rhythm issues and provide tips on how to fix them.

The Facts:

Firefighters often work long and irregular hours, with shifts that can last up to 24 hours or more. This can disrupt their natural sleep patterns, leading to sleep deprivation and circadian rhythm issues. Additionally, the high-stress nature of the job can exacerbate these issues, as the body's stress response can interfere with normal sleep patterns.

How to make Meaningful Changes:

There are several ways in which firefighters can help to fix circadian rhythm issues and improve their overall health and well-being:

Use Light Therapy: Exposure to bright light can help to regulate circadian rhythms and improve sleep patterns. Firefighters can use light therapy devices or seek out natural sunlight during breaks to help reset their body's internal clock.

Create a Sleep-Conducive Environment: Firefighters should prioritize creating a sleep-friendly environment, with a comfortable bed, a cool temperature, and minimal noise and light.

Develop a Regular Sleep Schedule: Firefighters should try to maintain a regular sleep schedule, even on days off, to help regulate their body's internal clock.

Manage Stress: High levels of stress can interfere with sleep patterns and exacerbate circadian rhythm issues. Firefighters should prioritize stress management techniques like exercise, meditation, and breathing exercises to help regulate their stress response and improve sleep quality.

Overall recap:

Circadian rhythm disruptions can have serious consequences for firefighters, but there are several ways in which they can help to fix these issues and improve their overall health and well-being. By prioritizing sleep hygiene, stress management, and light therapy, firefighters can improve their sleep patterns and reduce the risk of chronic health conditions associated with circadian rhythm disruption.
Learn to Regulate your Sleep