EMS sleep deprivation: tips for better slumber

Back-to-back shifts? No worries. Long hours? That’s okay.

When it comes to EMS – rotating shifts and twilight hours can feel as normal as donning your badge or uniform. Especially when you’ve been running on adrenaline and have a passion for what you do.

But whether you’re a paramedic, nurse or night cleaner – irregular work hours can thwart needed snooze time that most nine-to-fivers take for granted.

If you’re constantly changing up your shifts or taking on more than needed – pay close attention to your sleep. You could be at risk for shift work sleep disorder – absenteeism, inability to focus and accidents related to fatigue are all symptoms to watch out for.

To replenish snooze time try these tips:

               

Stagger night-owl shifts: It’s easy to lack sleep once you’ve worked a few nights in a row. Instead, catch a break and ensure your rest by scheduling days off in-between.

Also smart to avoid rotating shifts as much as possible. Flipping your schedule frequently makes it harder to adjust to a healthy sleep schedule.

Side-step caffeine: A steaming cup of coffee can boost alertness and kick start your day. But too many coffee breaks can lead to irritability and trouble dozing off. Rather than risk a headache, try sipping water to keep hydrated and alert.

Enjoy active breaks: Snap on the iPod, chat to a co-worker or go for a walk. Active breaks help you feel energized for work but ready for slumber once you don your PJs and sink into bed.

Light up the workspace: Twilight shifts can tamper with circadian rhythms (your internal clock that tells you when to wake and sleep.) To optimize snooze time, use a special light box, lamp or visor to signal to your brain it’s “daytime.”

Put on a pair of shades: On the way home, try sporting wraparound sunglasses to protect from sunrays. This helps ready you for sleep and makes dozing off easier once your head hits the pillow.

Use blackout blinds: Sunlight is a strong stimuli that tells your brain it’s morning. That’s why most people have a tougher time sleeping mid-day. Get some proper shuteye by using heavy curtains or blackout blinds to block out the sun.

Utilize employer benefits: Rejuvenate yourself with counseling, fitness programs, paid vacation or mental health days. Many hospitals and fire departments offer these perks to keep employees feeling good and at their best. Use them whenever you need them.

Meet Vicki Anderson, Red Deer Facilities Administrator and Instructor!

Whether it’s transforming old handrails into dragonflies or turning leftover cement into leaf-shaped stepping stones – Vicki’s that outside-the-box thinker who thrives when she’s got at least three projects on the move.

Likewise, when it comes to health and safety she’s happiest when she’s got a few pieces of the pie – teaching, managing and customer service.

A certified Heart and Stroke and Red Cross First Aid Instructor, Vicki tries to find the “sunny” in every situation. Hence, teaching people how to help in scary scenarios is a long-time passion. 

Watching that “I get it” spark light up in someone’s eye or having them come back for re-cert not because they “have to” but because they want to, keeps her doing what she’s good at.

Q AND A

What do friends and family say about you?

They’d probably say: “Now what’s she up to?” I’ve always had a way of seeing the world slightly off kilter. Then again, I’ve also been known for coming up with a good idea here and there.

They also seem to like my strange and slightly twisted sense of humor. I’m usually a good sounding board and once in a while I give good advice.

What do you enjoy during down time?

In no real order: crocheting, knitting, puttering around the garden or making some weird and wonderful garden ornament. I also love visiting my daughter and taking my dogs for scenic walks.

Wait for full fall before reaching for the rake

Kids love to jump in them. Others snap photos. And some just like to stare.

As the leaves turn from green to gold – many relish the kaleidoscope of colours upon them.

However, if crunchy, dried leave aren’t really your thing – grab a rake and check out these tips:

Wait for all leaves to touch ground. Rather than raise the risk of slips, trips and sore muscles – wait for full fall before doing one big rake. Asides a chance pathway clean, multiple rakes aren’t needed.

Dress for the occasion. Make sure to don some slip-proof shoes and well-made gloves before raking. To ensure more warmth and less sweat, outfit yourself in layers of lightweight apparel (t-shirts and zip ups). If you’re prone to allergies, grab a mask or cover your nose and mouth with a scarf. 

Choose the right rake. Your neighbor’s lightweight, plastic rake might look ideal – but know that lighter rakes require more energy when scooping. Instead shop for rakes that fit your height and weight. To maximize comfort/ease consider ergonomic rakes or rakes with handle grips. 

Get the blood flowing. Stretch or take a stroll around the block before setting out to rake. Muscle warm-ups can avert back, shoulder and neck strain. Leg lunges and side bends can also prepare your body for scooping/lifting action later.

Practice proper posture. Keep your neck and back feeling good by bending your knees when lifting leaves. To lower back strain, avoid twisting and turning as you toss leaves. Instead side step and let your whole body switch position, not just your upper torso.

Take H2O breaks. Raking is repetitive, and can be hard on the body. Stay energized by taking water breaks every 10 to 15 minutes. Water sips and stretches help relieve tension.

Meet Heart & Stroke Instructor Sarah Landgraf!

Sarah relishes in learning something new each day. So much so that she’ll often share whatever’s on her mind with zest. As she says: “It makes for an interesting class.”

Not only is it priority to keep her students engaged – Sarah keeps pro-active by checking out “the competition” (other instructor’s classes) as much as she can.

In fact, she’s usually the back-of-room note taker or ideas collaborator when it comes to making courses interactive and enjoyable.

Sarah is a certified Respiratory Fit Tester, Red Cross First Aid and Heart and Stroke Instructor!