When it’s time to sleep

November 14, 2008 07:22 AM •

Do you have trouble sleeping after a long shift, especially after a graveyard shift? You’re not alone. Millions of Americans suffer from mild to severe sleeping disorders. Sleeplessness can result in blurred vision, difficulty focusing, tunnel vision, diminished response to visual and audible stimuli, decreased short-term memory, and irritability...all things that jeopardize your safety. Here are some tips to getting better shut-eye that’ll save you a lot of heartache and better ensure your safety down the road.

Wear sunglasses on the way home after a night shift. Bright sunlight will fool your body into thinking it’s time to wake up...when it’s really time to get ready to sleep.
Give yourself a chance to mentally and physically wind down after your shift. Deep breathing exercises and positive visualization are very effective. Also, designate a period of time (try about 30 minutes) as your “worry time”. Make lists of the things you have to do, create plans to get them done and when your time is up...STOP THINKING.
Don’t use alcohol as a means of making yourself tired. Although you may feel like you’re helping yourself relax, you’re actually increasing your chances of fragmented, restless sleep.
Don’t go to bed stuffed or starving. Eat right at the right times. Avoid eating just before you’re scheduled to get off duty or just before getting into bed.
Start and follow a routine before going to bed (brush your teeth, put on your pajamas, turn off the house lights...). This becomes a cue for your body to start getting tired, no matter the time of day you’re doing it.
Make sure your bedroom is as dark as possible. A healthy investment might be a set of very heavy window shades that block out all incoming light.
Set your alarm clock, then hide it along with your watch. Time pressure takes a serious toll on efforts to fall asleep. The less tempted or able you are to glance at the time, the more likely you are to relax.
Keep your room at a comfortable temperature. Temperatures that are too cold or too hot will agitate you and make sleeping difficult.
Try using “white noise” like a fan or a commercial “sleep sound” machine, to filter distracting outside noise.

Corrections

Scott Buhrmaster

Scott Buhrmaster is the CEO of Calibre Press, one of the leading law enforcement training and information providers in the industry. Scott’s 30-year tenure began in 1989 when he originally signed on with Calibre where he was involved in the creation and marketing of the organization’s popular training courses and award-winning textbooks, videos and online publications.

In 1999, Scott launched The Buhrmaster Group, an organization focused on helping law enforcement training companies develop, market and expand their training efforts. Among his clients was Police1.com, which he signed on with full time as their vice president of training and editorial. During that period, Scott was named to the National Advisory Board of the Force Science Institute, at the time a newly developing organization which was also among his list of clients. Following a seven-year tenure at Police1, Scott signed on with Force Science full-time, initially serving as their vice president of operations and most recently serving as their COO.

Scott has been a long-time contributor to Police1 and has written extensively for other publications and Web sites in the law enforcement market. Additionally, he helped launch two of the most popular e-newsletters in the industry; the Street Survival Newsline and Force Science News. While at Police1, Scott served as the publisher of Police Marksman magazine and a contributing editor for Law Officer magazine.