Back to Sleep: How to Shut Your Brain Off After a Call (or at 2 a.m. at Home)

Let’s be honest—sleeping through the night isn’t exactly a given when you’re a firefighter. Between station tones, middle-of-the-night calls, or just your brain deciding 2:17 a.m. is a great time to review every decision you’ve ever made—quality sleep can feel like a luxury.

But here’s the thing: the quicker you can get back to sleep, the better your recovery, mood, and energy the next day. Whether you're at home or lying in bed after a call, here are some strategies that actually work.

1. Don’t Force It (But Don’t Get Up and Start a Project Either)

If you’re awake more than 15-20 minutes, don’t just toss and turn—but also don’t grab your phone or start folding laundry. Instead, try a low-stimulus reset: sit in a dim room, sip water, and do some slow breathing. Your goal isn’t to “fall asleep right now,” it’s to downshift your nervous system.

2. Control the Environment

At home or back in your bunk:

• Keep the room dark (blackout curtains, eye mask, whatever it takes).

• Use a fan or white noise to block out weird background sounds.

• Keep the temp cool (60-68°F is ideal).

• If your brain starts scripting next shift’s grocery list, keep a notepad nearby to brain-dump it.

3. Box Breathing (Or Anything That Slows You Down)

When your heart is racing or your brain’s on high alert, you need something that signals, “We’re safe now.” Box breathing is one of the simplest tools:

Inhale 4 seconds – Hold 4 – Exhale 4 – Hold 4
Repeat for 1-2 minutes (or until you wake up realizing you fell asleep mid-count).

If counting isn’t your thing or your thoughts are bouncing off the walls, this is where guided meditation apps can be a game changer. Headspace, Calm, and Insight Timer all have quick sleep-specific tracks—and some are even firefighter-themed. You don’t need incense or yoga pants, just a pair of headphones and a willingness to chill for a few minutes.

Pro tip: save your favorite sleep meditation ahead of time so you’re not scrolling at 3 a.m. trying to find the perfect one.

4. Don’t Chase Perfection

Yeah, 8 hours of perfect, uninterrupted sleep would be great. So would a kitchen that cleans itself and a shift that ends early. But don’t stress if your sleep isn’t ideal. Short naps and broken chunks of sleep still count. The key is lowering stress about being awake, which ironically helps you fall back asleep faster.

5. After a Call? You’ve Got to Decompress

That adrenaline doesn’t just flip off. Here’s what helps:

• No screens: You’ll just stimulate your brain more.

• Warm shower: Helps lower your core body temp afterward—yes, after the warm water.

• Stretch or breathe: A quick mobility flow or a few deep breaths lying on the floor can do wonders.

• Give yourself a buffer: If you try to fall asleep the second you sit down, you’ll just be frustrated. Give yourself 10 minutes to wind down.

6. Keep Caffeine in Check

We’re not saying give up your lifeblood. But know that even coffee 6+ hours before bed can mess with your deep sleep. If you’re struggling to fall back asleep, start tracking when you cut off caffeine and test pulling it back earlier.

7. Sleep Supplements: Helpful or Hype?

Sometimes melatonin or magnesium can help reset your system, but don’t rely on them as a crutch. If you use anything, keep it occasional and make sure it doesn’t leave you groggy for the next call.

Final Word

Whether it’s post-call adrenaline or a wide-awake brain at 3 a.m., learning how to fall back asleep is a skill. The more you practice calming your system down, the easier it gets.

And remember—don’t beat yourself up over a rough night. Focus on what you can control, like your wind-down routine, your environment, and your breathing. The more signals you give your body that it’s safe to rest, the faster it’ll believe you.