Fatigue: The Silent Threat in Public Safety
Ret. Lt. Brian Ellis
In public safety, there’s an unspoken badge of honor:
“I only got four hours of sleep last night.”
It’s a story told with a laugh, sometimes even with pride. But behind that story lies a dangerous truth: fatigue is eroding mental health, physical performance, and even life itself.
Retired Lt. Brian Ellis reminds us in this video that fatigue isn’t just being tired—it’s a cumulative drain that impacts judgment, emotional stability, and survival.
The Cost of Fatigue in Public Safety
The science is clear: chronic sleep deprivation is one of the most dangerous threats to first responders.
Mental Health: Sleep-deprived individuals are 5 times more likely to experience depression and anxiety (Baglioni et al., 2011).
Suicide Risk: A study of law enforcement officers found that poor sleep is strongly associated with suicidal ideation (Violanti et al., 2019).
Cognitive Performance: Being awake for 17–19 hours impairs performance as much as a blood alcohol level of 0.05%—and 24 hours equals 0.10%, legally drunk (Williamson & Feyer, 2000).
Physical Health: Shift work and chronic fatigue increase risk for heart disease, obesity, diabetes, and immune dysfunction (Kecklund & Axelsson, 2016).
Life Expectancy: On average, law enforcement officers live 7–10 years less than the general population, with fatigue and stress as key factors (Violanti, 2014).
This isn’t just about being tired. It’s about your brain, your body, and your life.
Recognizing the Signs of Fatigue
Fatigue doesn’t always look like nodding off in your patrol car. More often, it’s subtle and creeping:
Trouble focusing or zoning out in conversations.
Forgetfulness or missing details you normally wouldn’t.
Mood swings, irritability, or heightened cynicism.
Increased reliance on caffeine or energy drinks.
Slower reaction times or more frequent mistakes.
Feeling emotionally numb or detached.
“Wired and tired” — exhausted but unable to fall asleep.
If you recognize these signs, your body is sending a warning.
Breaking the Badge of Honor: Practical Ways to Combat Fatigue
You can’t always control your shifts, but you can control your recovery. Here are realistic, doable strategies for first responders:
Anchor Your Sleep with Routine
Even if shifts vary, keep a consistent wind-down routine (dim lights, no screens, calm activity) before bed.
The brain loves patterns—signal it that it’s time to sleep.
Use Strategic Light Exposure
Get morning sunlight after waking, even if your “morning” is at 4 PM. Light resets circadian rhythms.
At night, minimize exposure to bright/blue light at least 1 hour before sleep.
Create a Sleep-Friendly Environment
Dark, cool, quiet room (blackout curtains, white noise machine).
Reserve your bed for sleep—not scrolling, eating, or TV.
Caffeine with Caution
Use caffeine early in your shift, not in the last 6–8 hours before bed.
Hydrate with water instead of relying solely on coffee or energy drinks.
Short Recovery Naps
20–30 minute naps during long shifts or on days off can significantly restore alertness.
Even short naps improve performance without leaving you groggy.
Mindfulness for Sleep
Practices like slow breathing or guided meditation before bed reduce racing thoughts and calm the nervous system (Jha, 2017).
Just 12 minutes a day has been shown to reduce stress and improve sleep quality.
The Culture Shift We Need
Fatigue should never be a badge of honor. It should be a red flag.
Every hour of sleep you prioritize is not weakness—it’s an investment in your mental health, your performance, your safety, and your life. As Lt. Ellis emphasizes, if you want to be at your best for your team, your family, and yourself, you must take fatigue seriously.
Call to Action: One Change This Week
This week, commit to one achievable shift in your sleep routine.
Maybe it’s setting a bedtime alarm instead of a wake-up alarm.
Maybe it’s 10 minutes of mindfulness before bed instead of scrolling.
Maybe it’s a 20-minute nap after a brutal night shift.
Ask yourself: Do I want to live my career and retirement with strength, health, and clarity—or worn out, sick, and burned out?
Your future depends on the choice you make today.
Works Cited
Baglioni, Chiara, et al. “Insomnia as a predictor of depression: A meta-analytic evaluation of longitudinal epidemiological studies.” Journal of Affective Disorders, vol. 135, no. 1–3, 2011, pp. 10–19.
Kecklund, Göran, and John Axelsson. “Health consequences of shift work and insufficient sleep.” BMJ, vol. 355, 2016.
Violanti, John M., et al. “Sleep deficiency and police suicide: A systematic review.” Policing: An International Journal, vol. 42, no. 2, 2019, pp. 362–374.
Violanti, John M. “Police Mortality: The Next Generation.” Policing: An International Journal of Police Strategies & Management, vol. 37, no. 4, 2014, pp. 839–851.
Williamson, Ann, and Anne-Marie Feyer. “Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication.” Occupational and Environmental Medicine, vol. 57, no. 10, 2000, pp. 649–655.