Awake for 19 0.05% hours comparable to a Awake for blood alcohol concentration %viii While sleep deprivation is not exclusive to law enforcement, it is often amplified due to the unique stressors of the job and 24 of... 0.10 hours shift work. Sleep is essential to maintain and repair bodily functions and systems. Sleep, or lack of, has effects on all functions of the mind and body, which not only affects an officer’s job, but also family wellness.

Impaired Alertness What about working the night shift? Sleep deprivation impairs an individual’s ability to remain Our bodies naturally relax and cool If you work rotating night shifts: Effects of Sleep focused and alert for long periods of time.iii down when it gets dark outside and Deprivation on become alert when then sun is up. n The circadian clock can’t shift Working second or third shift can fast enough to keep up with a the Body disrupt the circadian clock and make rotation. Increased Risk for Working against sleep more difficult. n The American Psychological Heart Disease the natural rhythms of the body can Association recommends Decreased Cognitive Sleep deprived persons are cause sleep disorders and fatigue. Processes, Problem- at a higher risk for heart avoiding symptomatic relief; Solving, Concentration, disease and high blood Law enforcement is a 24-hour job and caffeine to stay awake at night and Reasoning pressure when only sleeping for many, working the night shift is and sedatives to sleep during five to six hours a night.iv Lack of sleep inhibits decision unavoidable. Learning how to adapt the day. These methods can be making, interferes with forming to the schedule and demands of the dangerous and only temporarily x sound judgements, and job can help combat some of the disrupt your circadian clock. induces poor assessments due to Spatial Disorientation increased irritability.i Sleep deprived persons are potentially dangerous symptoms of more likely to become working the night shift. disoriented when navigating, and often report If you work a permanent v Lack of slower reaction times. night shift: Appetite Control Sleep deprivation has shown to n It is best to slowly shift your increase feelings of hunger and circadian clock enough to still be affect a person’s ability to judge able to function on days off. portion size.ii n The best way to do this is on days off, go to sleep as late as possible and sleep as late as possible. more than of police officers reported % having fallen asleep while n On a workday, minimize the Sleep deprivation 40 driving. sunlight exposure on the drive More than half of all home by wearing sunglasses and can be dangerous reported that happened police officers don't get utilize blackout curtains when % .vi enough sleepvii trying to sleep.ix 25 more than once a month next page > The Effectsof Sleep Deprivation, continued... n For more information about the Institute for Community-Police Relations, please visit: What can officers do? http://www.theiacp.org/ICPR. n This publication is one in a series. Practice a healthy lifestyle. Exercise Talk to your doctor about For more family support resources please visit: proper sleep sleep disorders. http://www.theiacp.org/ICPRlawenforcementfamily n Maintain balanced eating hygiene. i Rajaratnam, Shantha MW, Laura K. Barger, Steven viiRajaratnam, Shantha MW, Laura K. Barger, Steven habits n Law enforcement officers W. Lockley, Steven A. Shea, Wei Wang, Christopher W. Lockley, Steven A. Shea, Wei Wang, Christopher n Get seven to nine hours of are twice as likely to have P. Landrigan, Conor S. O’Brien et al. "Sleep disorders, P. Landrigan, Conor S. O’Brien et al. "Sleep disorders, n Refrain from tobacco use xi health, and safety in police officers." Jama 306, health, and safety in police officers." Jama 306, sleep every night a sleep disorder as non- no. 23 (2011): 2567-2578. no. 23 (2011): 2567-2578. law enforcementxii n Limit alcohol ii Hogenkamp, Pleunie S., Emil Nilsson, Victor C. viii Dawson, Drew, and Kathryn Reid. "Fatigue, alcohol n Limit caffeine intake close Nilsson, Colin D. Chapman, Heike Vogel, Lina S. and performance impairment." Nature 388, no. 6639 consumption to sleep time Lundberg, Sanaz Zarei et al. "Acute sleep depriva- (1997): 235. tion increases portion size and affects food choice ix n in young men." Psychoneuroendocrinology38, no. 9 http://www.apa.org/monitor/2011/01/night-work. Exercise regularly n Minimize screen time (2013): 1668-1674. aspx. American Psychological Association, 2011. x before bed iii Rajaratnam, Shantha MW, Laura K. Barger, Steven http://www.apa.org/monitor/2011/01/night-work. n Have an annual physical W. Lockley, Steven A. Shea, Wei Wang, Christopher aspx. American Psychological Association, 2011. P. Landrigan, Conor S. O’Brien et al. "Sleep disorders, xi National Sleep Foundation Memorandum released health, and safety in police officers." Jama 306, February 2015 no. 23 (2011): 2567-2578. xii Pearsall, Beth. "Sleep disorders, work shifts and iv https://www.nhlbi.nih.gov/health/health-topics/top- officer wellness." National Institute of Justice Journal ics/sdd/signs. Updated June 2017. 270 (2012): 36-39. How can family help? v Valera, Silvana, Veronica Guadagni, Edward Slone, xiii https://sleep.org/articles/temperature-for-sleep/ Ford Burles, Michele Ferrara, Tavis Campbell, and Giuseppe Iaria. "Poor sleep quality affects spatial xiv https://sleepfoundation.org/sleep-tools-tips/ Assist in making the sleeping Create a family bedtime ritual. Get into a routine as much as orientation in virtual environments." Sleep Science 9, healthy-sleep-tips/page/0/1 space more comfortable and Calming and relaxing environ- possible. Eating on a regular no. 3 (2016): 225-231. vi Rajaratnam, Shantha MW, Laura K. Barger, Steven appealing. ments help decrease stress schedule and going to sleep W. Lockley, Steven A. Shea, Wei Wang, Christopher and anxiety making falling and waking up on a regular P. Landrigan, Conor S. O’Brien et al. "Sleep disorders, n Black out curtains, health, and safety in police officers." Jama 306, asleep and staying asleep schedule, no matter what the no. 23 (2011): 2567-2578. minimal electronics, easier. schedule is, all decrease the supportive pillows and effects of sleep deprivation. mattress, and a comfort- n One hour before you go able temperature are all to sleep have a ‘wind Communicate with family and This publication is one in a series. For more family support resources please ways to help with sleep. down’ hour. Do calming friends to help distribute family visit: www.theiacp.org/ICPRlawenforcementfamily activities such as reading responsibilities, such as sports n Ideal temperature for The IACP's Institute for Community Police Relations (ICPR) is designed to or taking a relaxing bath practices, carpools, and provide guidance and assistance to law enforcement agencies looking to a room to sleep in is or shower. This is the grocery shopping. enhance community trust, by focusing on culture, policies, and practices. 60°-67°F. xiii 60˚-67˚ crucial time to For more information, contact us at... avoid electronic Exercise regularly. n Suggested addition: screens that can Vigorous exercise minimize activity in the [email protected] theIACP.org/ICPR 800.THE.IACP increase can make it easier house when the officer is restlessness.xiv to fall asleep. Make trying to sleep. it fun for the whole family. Think of Encourage your partner to creative family talk to a doctor about his/her exercise sleeping habits, particularly opportunities like if s/he snores frequently, has hiking, ice skating, trouble falling asleep or stay- dancing, and/or ing asleep, or begins to show swimming. other health concerns.