Regulate your melatonin secretion (the hormone that induces sleep propensity and drowsiness) with the following tips:
- A hot shower before bed will raise melatonin, making you sleepier.
- Exposure to bright sunlight during the daytime will result in later increases in melatonin at darkness. Therefore, a daily outdoor duty regime could be helpful.
- The sleep environment should remain as dark as possible to regulate your melatonin profile, as dose-dependent nighttime light exposure can suppress melatonin secretion. If you find that lights are often flipped on by others while you’re sleeping, invest in a comfortable eye mask.
- Develop a sleep schedule and stick to it, thereby developing a solid sleep rhythm.
Other Sleep Tips:
- Avoid all fluids (and especially caffeinated beverages) at least 2 hours before bedtime.
- Perform meditations or other rituals designed to lower stress.
- Set your room temperature between 60—65 degrees.
- Avoid doing other activities in your station bed beyond sleeping (i.e., no laptops, TV or eating). In other words, designate your bed for sleep only.
- The depressant effects of alcohol make it attractive to some as a sleep aide; however, the effects are short-lived and actually interrupt deeper sleep.
- Exercise greatly promotes better sleep, but must be done no later than 3 hours before sleep.
- Most prescription sleep aides are habit-forming with serious side effects, including impaired judgment. Exhaust all other ways of improving sleep before turning to this option.
Examples of Innovative Technological Solutions to
Better Sleep:
- A high-tech pillow that pulls heat away from your face while sleeping could be particularly effective for firefighters who feel like the room is too hot to promote good sleep.
- Silk sleeping bags may promote comfort, are easily packable and can travel anywhere.
- White noise machines can mask background noise distractions.
