By Danielle Cook, MS, RD, NBC-HWC, CPT
Poor sleep is common for many firefighters and believe it or not, a good night’s sleep starts from the moment you wake up in the morning. There are two main drivers for sleep – circadian rhythm (also called sleep-wake-cycle) and sleep-wake homeostasis. Circadian rhythm is your built-in 24-hour(ish) clock. It’s controlled by light and dark signals and to a lesser degree exercise, eating, and body temperature. Morning light wakes you up and darkness makes you feel sleepy.
Sleep-wake homeostasis is mainly driven by the build up of a hormone called adenosine. When this hormone builds up in your brain, it makes you feel sleepy. Caffeine blocks adenosine receptors, which is why caffeine can make you feel more awake.
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