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Sleep and our Mental Health

and Sleep Experiences among the Military and First Responder Community

March 12, 2024 | By: Kait M.


Sleep & Mental Health

Sleep is one of the most critical biological functions our bodies require and the quality and quantity of that sleep impacts our mental and emotion well-being. Good sleep can help us regulate our emotions and improve our cognitive skills. Every year the National Sleep Foundation (NSF) conducts a Sleep in America poll and in 2023 they specifically looked how our sleep is linked to our mental health.


The 2023 Sleep in America Poll found that nearly 7 in 10 (65%) of Americans who are dissatisfied with the sleep that they get experience mild or greater depressive symptoms. Over half of adults who get less than the NSF recommended 7 to 9 hours of sleep per night experience mild or greater levels of depressive symptoms. Additionally, people that have difficulty falling or staying asleep just two nights a week experience higher levels of depressive symptoms than people who do not have sleep difficulties. Of Americans who reported very good overall sleep, over 90% say they experience no significant depressive symptoms.


According to the CDC, approximately 33% of adults in America get less than the 7 hours of recommended sleep per night. However, this percentage reaches 76% among military personnel and studies have found that first responders are particularly at risk for sleep disorders like obstructive sleep apnea, insomnia, shift work disorder, and restless leg syndrome.


Military Personnel and Sleep

Marine using radio

On average, 60% of military personnel get fewer that six hours of sleep per night and those that have previously or are currently deployed sleep less than five. According to the Office of the Army Surgeon General, it is recommended that Soldiers get at least 7 hours of sleep per night, however, only a minimum of four hours is required during training exercises.





Challenges in getting enough sleep. 

  1. Circadian shifts. Basically, the nature of sleep in the military is less than what our bodies require and our natural circadian rhythm (which regulates sleep-wake cycles) is disrupted.

  2. Poor sleep environments. Service members of medium to high operational tempo units are often subject to multiple training exercises which usually entails sleeping on the ground, in tents on cots, in vehicles, or really wherever you can get it. Sometimes these environments are loud or have differing light exposure that can disrupt sleep and its quality.

  3. Overnight shifts. Soldiers are often subjected to night shifts whether while out on missions or on Staff Duty/Charge of Quarters in Garrison. Soldiers who work night shifts can suffer from further circadian disruptions.

 

Common sleep disorders.

woman awake in bed
  • Insomnia or the inability to fall or stay asleep. Insomnia in service members has been linked to PTSD, depression, and mild traumatic brain injury and approximately 55% who experience combat related head injuries have insomnia symptoms.

  • Obstructive Sleep Apnea is a sleep-related breathing disorder and over half of active-duty service members have it. OSA greatly lowers sleep quality.

  • While PTSD is not a sleep disorder in and of itself, short sleep is the strongest predictor of PTSD. Soldiers who do not get enough or adequate sleep are significantly more likely to develop PTSD.

 

First Responders and Sleep


firefighters

Up until 2022, research on how the first responder occupation can affect sleep and the prevalence of sleep disorders among first responders was not widely done or available. However, in 2022 the first known meta-analysis was conducted and uncovered quite a bit of information about sleep and first responders.

 

This meta-analysis looked at 28 studies of 100,080 first responders and found a high prevalence of sleep disorders.

 

Common Sleep Disorders.

  • Shift Work Disorder was prevalent among 31% of first responders.

  • Approximately 30% of first responders experienced Obstructive Sleep Apnea.

  • Insomnia was reported among 28% of first responders.

  • Additionally, 28% of first responders experienced Excessive Daytime Sleepiness.

 

The prevalence of these sleep disorders are of concern because they are often associated/comorbid with anxiety, depression, and PTSD.

 

Sleep Deprivation Among Service Members and First Responders

Sleep deprivation is the situation or condition of suffering from a lack of sleep. Symptoms of sleep deprivation include:

  • Daytime drowsiness

  • Impaired concentration and/or focus

  • Lack of motivation

depression
  • Poor mood and/or irritability

  • Increased reaction times

  • Impaired judgement

Sleep deprivation can lead to serious consequences among our military and first responder community. Sleep deprivation can threaten an individual decision making, personal safety, and the success of their mission.


Early assessment and management of sleep deprivation and sleep disorders among service members and first responders is critical to promote good, quality sleep and prevent mental health conditions like anxiety, depression, and PTSD.

 

Ways you can help improve your sleep

The National Sleep Foundation recommends doing six things every day and night to maximize your sleep health.

 

During the Day you should:

  1. Spend time in bright light

  2. Exercise regularly for at least 30 minutes, 5 days a week to promote deep sleep

  3. Eat your meals at consistent times every day


At Nighttime you should:

  1. Avoid heavy meals, nicotine, caffeine, and alcohol before bedtime

  2. Use a consistent routine with a relaxing wind-down to help get the sleep you need each night

  3. Put your devices away an hour before bed and sleep in a quiet, cool, and dark environment.

 

Sleep is so important to our biological, emotional, and cognitive functions. We hope you found this educational and helpful. To learn more, check out the National Sleep Foundations website and other resources we used below!

 



Blog Resources

https://www.cdc.gov/sleep/data-and-statistics/adults.html                                                                                                                                       

 

Disclaimer

This blog and website represents the opinions of Sarah Haberbosch, LCSW-C and her guests to the blog and website. Views and opinions expressed in the blog and website are our own and do not represent that of our places of work. While we make every effort to ensure that the information we are sharing is accurate, we welcome any comments, suggestions, or correction of errors.

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