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Battling Stress & Fatigue: Strategies for Shift Workers in Public Safety

Writer's picture: Coach ChrisCoach Chris

When you work as a paramedic (or any first responder), you’re no stranger to fatigue. Back-to-back calls, never ending night shifts, and the unpredictable nature of emergency services can hammer your system into defeat. I’ve done my fair share of 12-hour + overtime shifts in both urban and rural settings, and I’ve seen how that stress and chronic fatigue can pile up fast.


This article dives into why fatigue hits us so hard, how shift work plays havoc with our internal clocks, and practical strategies you can use to stay alert and resilient on the job.


 
The Reality of Shift Work in Emergency Services

Across Canada, Paramedics, Firefighters, and Police Officers often work rotating schedules that can flip from days to nights back to days in the same week. According to the Canadian Centre for Occupational Health and Safety (CCOHS), nearly 30% of Canadians regularly work shifts outside the typical 9-to-5.


However for first responders, the stakes are even higher: because your ability to think clearly can be a matter of life and death. Add fatigue and burnout into the mix, and all sorts of things can happen.


  • Circadian Rhythm Disruption: Our bodies are wired to be awake during the day and asleep at night. Shift work really f*cks this up, leading to circadian misalignment. Symptoms include insomnia, digestive issues, and constant tiredness.


  • Sleep Debt Accumulation: When calls interrupt your brief rest or you’re running on adrenaline all night, it’s easy to rack up a sleep debt that doesn’t get paid off fully. In fact, most first responders will never pay back a full careers worth of sleep debt.


 
Stress: The Double-Edged Sword

A certain level of stress (the good, motivating kind) can keep us on our toes during a critical call. But chronic stress is a different beast. The high-anxiety calls—like bad (MVCs) motor vehicle collisions or those dynamic cardiac arrests—release cortisol and adrenaline, which are helpful in the moment but harmful over time if they don’t subside.


  1. Mental Strain from Critical Incidents: Witnessing trauma regularly can lead to burnout, PTSD, or compassion fatigue. Statistics from the Canadian Journal of Psychiatry suggest that first responders, including paramedics, have higher rates of PTSD than the general population. Now that seems pretty straight forward, but did you know that these rates are almost higher than that of most military members too?


  2. Physical Strain: The combination of carrying heavy equipment, lifting patients, and missing out on restorative sleep means your muscles and joints don’t get the downtime they need to repair.


Key Insight: Stress and fatigue amplify each other. You’re less likely to manage stress well when you’re exhausted, and chronic stress can disrupt your sleep patterns even more.
 
Practical Strategies to Combat
Fatigue & Stress

1. Create a Sleep Sanctuary
  • Blackout Curtains & Eye Masks: If you’re coming off a night shift and trying to sleep at 10 a.m., the sunlight can be a deal-breaker. Investing in blackout curtains or use an eye mask to help mimic nighttime conditions.

  • Cool & Quiet Room: Keep your room around 18°C. Use earplugs or a white noise machine if daytime noises (lawnmowers, traffic) disturb your rest.

  • Pre-Sleep Routine: It might sound small, but having a quick “wind-down” routine—like a warm shower, gentle stretching, or reading—can signal your brain it’s time to rest, even if the clock says noon.


2. Napping with Purpose
  • Power Naps: A 20–30 minute nap can recharge you without leaving you groggy. If your station or department allows it, use downtime between calls or lunch breaks. The form can wait to be done, if you are running on E and need a quick recharge.

  • Longer Recovery Naps: After especially grueling shifts, a 90-minute nap can help you move through a full sleep cycle, but be careful not to overdo it, as that might interfere with your next main sleep.


3. Mindful Nutrition and Hydration
  • Avoid the Quick Sugar Fix: Grabbing an energy drink or a donut at 3 a.m. can spike your energy, then crash it. Instead, plan small, balanced snacks (protein, complex carbs, healthy fats) that give more sustained energy.

  • Hydration Strategy: Dehydration worsens fatigue. Keep a water bottle close, but try to limit caffeine after the first half of your shift so it doesn’t ruin your sleep later.


Interested in more nutrition tips for First Responders!? Go delve deeper into food choices and meal timing in - Fuelling Up: Nutrition Essentials for First Responders.

4. Stress Management On-the-Go
  • Box Breathing: Inhale for four counts, hold for four, exhale for four, and repeat. This can reduce your heart rate and calm your nerves in high-pressure moments. It also signals to your body that its time to RELAX.

  • Micro-Moments of Relaxation: Even 1–2 minutes of closing your eyes and doing a mental check-in between calls can help you reset.

  • Peer Support: Venting to a partner or colleague who’s been there can be more therapeutic than you think. Don’t underestimate the power of a quick talk at the end of a tough call. Bumper debriefs are a thing!


 
Balancing Overtime and Recovery

Overtime can be tempting (and sometimes mandatory in under-staffed systems), but chronic OT can quickly deplete your physical and mental reserves. Consider:


  • Scheduling Blocks of Unplugged Time: After a stretch of heavy shifts, block off a day or two for minimal obligations. This is especially important if your family or personal life also demands attention.

  • Negotiating Shifts When Possible: Some services allow employees to have input on shift patterns. If that’s an option, try to align your schedule with your body’s natural preferences (e.g., if you function better in nights vs. days), that or find that work buddy who doesnt mind those shift changes.


 
Wrap-Up: Making It Sustainable

Chronic fatigue and stress aren’t just inconveniences—they’re risk factors for burnout, mental health issues, and even on-the-job errors. As a Paramedic in Canada, I’ve seen colleagues thrive by taking small, consistent steps: adjusting sleep environments, power-napping effectively, fueling with better snacks, and leaning on each other for support. You can’t eliminate the demands of shift work, but you can manage how you respond.


Next Steps:

  • Take a critical look at your weekly schedule—where can you carve out better rest?

  • Experiment with one new sleep or stress-management tactic (e.g., blackout curtains, box breathing) and see how you feel.

  • If you’re curious about fueling strategies, check out: Fueling Up: Nutrition Essentials for First Responders.


 

Written by Chris Gilber

Owner Head Coach

Owner & Head Coach, TNT Fitness


NCCPT | Nutritionist | Tactical Conditioning Specialist


Helping individuals achieve purpose-driven fitness for life & performance.

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