By Anne Gagliano
In my last column,
“Sleepless in Seattle, Part 1,” I detailed how and why sleep deprivation is such a problem for firefighters. Because of the unique schedule and job stresses of this profession, getting enough sleep can become a real struggle for the firefighter, both on and off the job. I’ve watched my husband Mike deal with this for more than 20 years now, and I’ve learned, over time, how to deal with it myself. Getting Mike to sleep has been, and continues to be, one of our greatest challenges. My babies were better sleepers than he is! Out of desperation, I’ve picked up ways to help him (and thus myself), and it is my hope that these tips may benefit some of you, for I believe that sleep is
vital for good health, good performance, and good relationships.
“Sleepless in Seattle, Part 1,” I detailed how and why sleep deprivation is such a problem for firefighters. Because of the unique schedule and job stresses of this profession, getting enough sleep can become a real struggle for the firefighter, both on and off the job. I’ve watched my husband Mike deal with this for more than 20 years now, and I’ve learned, over time, how to deal with it myself. Getting Mike to sleep has been, and continues to be, one of our greatest challenges. My babies were better sleepers than he is! Out of desperation, I’ve picked up ways to help him (and thus myself), and it is my hope that these tips may benefit some of you, for I believe that sleep is
vital for good health, good performance, and good relationships.
Provide a dark room in which to sleep. I’ve invested in heavy, light-blocking curtains that make our bedroom a veritable tomb. Firefighters are
hypervigilant, or light sensitive, because of the alarm system at the station. When the alarm triggers, it is usually accompanied by a light coming on. Therefore light, for the firefighter, means “I have to function.” The bedroom must be very dark for them to completely relax.
hypervigilant, or light sensitive, because of the alarm system at the station. When the alarm triggers, it is usually accompanied by a light coming on. Therefore light, for the firefighter, means “I have to function.” The bedroom must be very dark for them to completely relax.
We have a dear friend in South Carolina who hilariously illustrates this problem. He enjoys scuba diving in the alligator-infested, creepy critter-filled muddy waters of the Carolina rivers. He once told us that it is so dark and so quiet under these waters that when he gets down there in the black mud (to look for fossils and whatnot) he actually
falls asleep! Underwater, with alligators no less! It’s funny but also somewhat tragic that this light-sensitive firefighter is so sleep-deprived that, when placed in total darkness, he falls instantly asleep. The threats of attack or even of drowning do not outweigh his desperate need for sleep.
falls asleep! Underwater, with alligators no less! It’s funny but also somewhat tragic that this light-sensitive firefighter is so sleep-deprived that, when placed in total darkness, he falls instantly asleep. The threats of attack or even of drowning do not outweigh his desperate need for sleep.
Use a nightlight in the bathroom. As I’ve mentioned, turning on a bright light instantly arouses the sleeping firefighter to full wakefulness. I’ve accidentally turned on the overhead light in our bedroom before, and Mike will be halfway across the room before he realizes he’s at home. So do yourselves both a favor: use a dim nightlight in your bathroom for those late bathroom trips.
A repetitive gray noise, such as a fan, has been scientifically proven to relax hyperaroused nerves. It also lets your firefighter know that this is the sound of home, so his subconscious can slip more deeply into restorative REM sleep.
Avoid heavy meals before bed, at least two hours out. When the body sleeps deeply, digestion slows
way down. In fact, deep sleep is similar to actually being in a coma. If you have a large quantity of food in your gut, the body has to stay partially awake to allow for digestion, preventing full immersion into REM sleep.
way down. In fact, deep sleep is similar to actually being in a coma. If you have a large quantity of food in your gut, the body has to stay partially awake to allow for digestion, preventing full immersion into REM sleep.
Encourage your firefighter to exercise after a shift, as this is the
only way to burn off any excess adrenaline that may still be in the system. Adrenaline is a massive sleep inhibitor.
only way to burn off any excess adrenaline that may still be in the system. Adrenaline is a massive sleep inhibitor.
Do not consume caffeine or nicotine for at least six hours before bed, as both are stimulants. And never use alcohol as a sleep aid; although it is a depressant and it may help you fall asleep, the subsequent metabolism that is needed to clear alcohol from your body can cause a withdrawal syndrome (or hangover from dehydration). This withdrawal can cause awakenings and is often associated with nightmares and sweats. Thus upon waking, you can actually feel sick, not rested.
Has your mother ever suggested you drink warm milk to help you sleep? It turns out Mom was right; milk contains the amino acid
tryptophan and the sugars needed to absorb it. Tryptophan is a natural sleep aid and pain reliever as well. And why is
warm milk more effective than cold milk? It is believed to be because the few degrees that this drink may raise your body temperature are enough to trigger the slow-down response we experience on warm days. There is also anecdotal evidence that warm milk reminds us of infancy, hence we “sleep like a baby.” I make Mike a warm mug of milk that he thoroughly enjoys: Simply microwave a cup of milk and add a splash of
real vanilla, a dash of salt, and a teaspoon of sugar or artificial sweetener. It is both tasty and soothing and minus the caffeine that is in hot cocoa.
tryptophan and the sugars needed to absorb it. Tryptophan is a natural sleep aid and pain reliever as well. And why is
warm milk more effective than cold milk? It is believed to be because the few degrees that this drink may raise your body temperature are enough to trigger the slow-down response we experience on warm days. There is also anecdotal evidence that warm milk reminds us of infancy, hence we “sleep like a baby.” I make Mike a warm mug of milk that he thoroughly enjoys: Simply microwave a cup of milk and add a splash of
real vanilla, a dash of salt, and a teaspoon of sugar or artificial sweetener. It is both tasty and soothing and minus the caffeine that is in hot cocoa.
A five-minute foot massage can quickly and easily help your firefighter relax and fall asleep. For more information on this, see my article in the December 2009 issue of
Fire Engineering magazine entitled, “What Every Firefighter’s Spouse Should Know.”
Fire Engineering magazine entitled, “What Every Firefighter’s Spouse Should Know.”
Turn off the phone. The last thing you want after all your efforts to help your firefighter get caught up on his sleep is to have him or her awakened early by an
unnecessary phone call! Our phone rings off the hook all day every day, so on Mike’s mornings to sleep in, I turn off the ringer and let the answering machine get it. You can always call people back!
unnecessary phone call! Our phone rings off the hook all day every day, so on Mike’s mornings to sleep in, I turn off the ringer and let the answering machine get it. You can always call people back!
Sleep is a wonderful gift to give your marriage; it restores your firefighter to his or her wonderful, patient self and motivates him or her to be involved in family life.
“O Sleep, O gentle Sleep, Nature’s soft nurse!” I think Shakespeare got this one right!
BIO: 
Anne Gagliano has been married to Captain Mike Gagliano of the Seattle (WA) Fire Department for 25 years. She and her husband lecture together on building and maintaining a strong marriage.
