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Improving Sleep for Public Safety Personnel
Sleep is critical for public safety personnel (PSP), but shift work, stress, and long hours often lead to sleep disorders that impair health and performance. Adopting sleep hygiene practices, smart napping, and better shift scheduling can help PSPs manage fatigue and stay alert on the job.
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Trillium Health Partners is a leading hospital system in Ontario, committed to delivering high-quality, patient-centered care through its three main sites: Credit Valley Hospital, Mississauga Hospital, and Queensway Health Centre.
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Why Sleep Matters for Public Safety Personnel (PSP)?
Getting good sleep is a challenge for many people and can be especially difficult for PSP. Long hours, shift work, unpredictable emergencies, and the stress of the job all make it harder to sleep well and consistently.
Recent research has shown that sleep problems are very common among PSPs. A large analysis of over 100,000 PSPs found that nearly 1 in 3 had shift work disorder or sleep apnea, and about 1 in 4 reported insomnia or daytime sleepiness. These issues aren’t just tiring—they increase the risk of serious health problems like heart disease, diabetes, depression, and anxiety. Poor sleep also affects reaction time and decision-making, which are critical in emergency situations.
Sleep Hygiene for Shift Work
PSPs can’t always follow a traditional sleep schedule, but they can still take steps to improve their sleep. Experts have developed sleep hygiene guidelines specifically for people working shifts, the recommendations are as follows:
Stick to a schedule: Try to go to bed and wake up at the same times—even on days off—to help regulate your body’s internal clock.
Create a restful space: Use blackout curtains, keep the room cool and quiet, and limit noise with earplugs or white noise machines.
Be mindful of caffeine: Stop drinking caffeine at least six hours before your planned sleep time.
Establish a wind-down routine: Do something relaxing before bed, like reading or taking a warm shower.
Even with an unusual work schedule, these habits can make it easier to fall asleep and get better rest.
Smart Napping to Stay Alert
Napping isn’t just for off-duty time—it can be a powerful tool during long or overnight shifts. Research shows that short naps (about 20–30 minutes) can boost energy, focus, and mood without leaving you groggy.
To make napping work for you:
Choose the right time: Aim for naps during slower parts of your shift.
Keep it short: A quick nap is best—longer naps can leave you feeling sluggish.
Set the scene: Rest in a quiet, dark place if possible.
When used strategically, naps can help reduce the mental fog and fatigue that build up during long hours or overtime work.
Smarter Shift Scheduling and Fatigue Management
The way shifts are scheduled can make a big difference in how well PSP’s sleep. Studies show that working nights or rotating shifts too quickly makes it much harder to get quality rest.
Here are some helpful practices:
Rotate shifts forward: If shifts rotate, it’s better to go from day → evening → night, which is easier on the body.
Limit back-to-back night shifts: Avoid too many in a row to give the body time to recover.
Build in rest time: Make sure there’s enough time off between shifts to allow for real sleep.
Use fatigue risk management plans: Some departments use formal programs to track fatigue and offer support. These include education, sleep screenings, and strategies to prevent burnout.
Better scheduling helps improve both safety and health outcomes forPSPs on and off the job.
Helpful Resources
If you're looking for more guidance or support, these trusted organizations offer sleep tools and education:
American Academy of Sleep Medicine – SleepEducation.org: Reliable info on sleep disorders and shift work strategies.
NIOSH (National Institute for Occupational Safety and Health): Tips on managing shift work and sleep in high-risk jobs.
Sleep Health Foundation: Offers resources tailored to people with non-traditional work schedules.
References
Huang, G. et al. (2022). Prevalence of sleep disorders among first responders: A meta-analysis. Journal of Global Health, 12, 04092.
Shriane, A. et al. (2023). Healthy sleep practices for shift workers: Consensus guidelines using a Delphi approach. Sleep, 46(12), zsac182.
CDC NIOSH. (2022). Health concerns related to shiftwork among police officers. Retrieved from: https://blogs.cdc.gov/niosh-science-blog/2022/05/16/police-and-shiftwork
EMS1.com. (2021). Doctors stress the benefits of napping for first responders. Retrieved from: https://www.ems1.com/fatigue/articles/pa-doctors-stress-the-benefits-of-napping-for-first-responders-PWKpmJLW5w56ecrD
Safety Science Journal. (2022). Fatigue measures and risk assessment tools for first responder fatigue management. Safety Science, 152, 105792.
