Are you tired of feeling exhausted by the job, then similarly exhausted trying to figure out how to dial in your health routine to help alleviate your exhaustion? It’s stress on top of stress.
Former firefighter James Geering, host of the Behind the Shield Podcast, joined the Better Every Shift podcast recently for a discussion on firefighter shift schedules and the importance of sleep. (Watch the full episode here.) After the show, Zam and Geering kept the conversation going, digging into the best ways to optimize sleep, manage stress, and train smarter, not harder.
Check out Geering’s top three lessons, distilled from more than 1,200 podcasts talking to the experts.
Tip 1: Rest is the foundation of recovery
One of the most consistent themes among health and performance experts is the vital role of sleep. Quality sleep is the cornerstone of recovery, affecting everything from immune function to mental clarity.
Geering shared that sleep isn’t just about feeling rested; it’s when your body repairs tissues, consolidates memories and resets your nervous system. Layer good sleep hygiene:
- Go to bed and wake up at the same time every day to stabilize your circadian rhythm;
- Keep your bedroom cool, dark and quiet;
- Avoid screens at least an hour before bedtime;
- Use tools like blue-blocking glasses to signal to your body that it’s time to rest.
Tip 2: Learn to downregulate your nervous system after a shift
Short naps can rejuvenate your nervous system. Geering suggests a 20-minute NuCalm session — an advanced relaxation tool — to mimic a sleep cycle and reduce stress. This technique is especially useful for shift workers or those experiencing high stress, helping you feel more centered upon returning home.
Tip 3: Cultivate a balanced approach to fitness and recovery
Many people think that smashing their workouts after a tough shift helps “sweat out” stress or fatigue. However, seasoned professionals warn that pushing yourself too hard during periods of stress or fatigue can backfire. Geering explains that high stress levels combined with intense workouts add more strain rather than relief. Instead, he advocates for listening to your body and adjusting your training intensity based on how you’re feeling. Follow this approach:
- Adjust your intensity: If you’ve had a disrupted sleep or a high-stress day, aim for lower RPE (rate of perceived exertion) — around 6 or 7 out of 10. Focus on movement and circulation rather than maximum lifts or high-intensity intervals.
- Prioritize community and movement: Something as simple as walking your dog can boost endorphins without overloading your nervous system. The key is to stay active without pushing into redline territory.
- Recognize your limits: Understanding your body’s signals — even during multi-day shifts — is vital. For instance, if you’re feeling signs of coming down with something, taking an extra recovery day won’t erase your progress. In fact, it might prevent overtraining, which can suppress your immune system and prolong fatigue. A crucial lesson: The minimal effective dose — doing just enough to maintain or improve fitness — is often more beneficial than pushing to the brink every session. Sleep deprivation and stress can subtly impair recovery, making overtraining more likely if you’re not paying attention.
Making recovery a priority
Recovery isn’t just an occasional fancy; it’s a critical component of any sustainable fitness or performance program. From optimizing sleep hygiene and leveraging relaxation technology to adjusting training intensity based on stress levels, these lessons can fundamentally improve how you feel and perform. Remember: Small, consistent adjustments make a big difference. Prioritize your sleep, listen to your body, and modify your workouts accordingly. Your future self will thank you.
Watch the full episode:
