The Sleep Hygiene Challenge: Follow these tips during tonight’s bedtime routine

When free of shift schedules, try these tips to get to sleep faster and achieve quality sleep

March 19, 2026 11:20 AM •

Editor’s Note: Join Lexipol, FireRescue1 and our partners for First Responders Wellness Week from March 23-27, 2026. Each day we’ll focus on a different topic, providing shift briefing videos, webinars, articles, podcasts and more, all within the overarching theme of being “Total Wellness. True Readiness.” Learn how to participate today.

One of the themes of First Responder Wellness Week is identifying healthy sleep strategies. Dr. Rachelle Zemlok, Lexipol strategic wellness director, breaks down the power of connection and how it can reduce your stress.

This article, originally published in March 2023, has been updated with additional resources and updated video.

Rachelle Zemlok, PsyD

Dr. Rachelle Zemlok is a licensed clinical psychologist in California, specializing in work with first responder families. She previously served as the strategic wellness director at Lexipol, supporting the content and strategy related to first responder mental health and wellness, with a special focus on supporting spouses and family members through the Cordico Wellness App. Zemlok founded First Responder Family Psychology, which provides culturally competent therapy to first responders and their family members. She is the author of “The Firefighter Family Academy: A Guide to Educate & Prepare Spouses for the Career Ahead.” For more information on Dr. Zemlok or to connect with her please visit her website.