Editor’s Note: This article originally appeared in the FireRescue1 resource, “Performance stations: Design for health, resilience and readiness.” Learn more and download your copy here.
By Battalion Chief John Jeniec Jr.
For decades, firefighters accepted fatigue as part of the job, a badge of honor that came with the tones dropping three, four or five times after turning in for the night. Today, however, lived experience supported by research underscores why sleep has become one of the more critical health issues facing the fire service.
Sleep disruption, noise, light exposure and abrupt wakeups are directly connected to firefighter health, performance and longevity — and the design of our firehouses plays a far greater role in member wellness than many fire service leaders once realized.
Chronic sleep disruption contributes to cardiovascular disease, mental health strain and impaired cognitive performance. When firefighters cannot recover adequately between calls or shifts, the cumulative effects follow them home. The question for department leaders is no longer whether sleep matters, it’s how to take meaningful steps forward to support it.
Rethinking the bunkroom
Perhaps the most significant design shift has occurred within bunkrooms. Historically, large open dormitories were common. While cost-effective and simple to build, they often resulted in frequent unnecessary wakeups and constant noise. Most firefighters have experienced these environments firsthand, with members moving in and out of the bunkroom all hours of the night, doors opening and closing, and the ever-present chorus of snoring.
As departments better understand the importance of restorative sleep, individual, two-person or unit-specific bunkrooms are increasingly considered best practice when space allows.
Individual bunkrooms provide a controlled environment where members can rest without being awakened by dispatches for other units. With modern alerting systems, rooms can be programmed so that only the assigned unit’s bunkrooms are activated during a dispatch. This simple change dramatically reduces unnecessary awakenings throughout the night. A firefighter assigned to the Engine does not need to wake when only the Medic Unit is dispatched, and vice versa. Over time, minimizing these interruptions significantly improves total sleep opportunity.
Darkening the room is equally important. Blackout shades eliminate ambient exterior light, allowing the body to produce melatonin, a hormone essential to sleep regulation. Even small amounts of light pollution can interfere with sleep cycles, particularly when rest periods are already fragmented by calls.
Sound control is another critical design element. True soundproofing must extend from floor to ceiling, including through ceiling plenums, to prevent noise transfer between rooms. Conversations in the hallway, a TV in the dayroom or movement in adjacent bunkrooms should not disrupt other bunkrooms. Acoustic insulation, solid-core doors with proper seals, and sound-absorbing finishes all contribute to creating a quieter sleep environment.
Temperature control also plays a meaningful role. Variable Refrigerant Flow HVAC systems allow individual bunkrooms to be adjusted to members’ comfort levels within a reasonable range. One firefighter may sleep best at 66 degrees, another at 72. Providing limited control supports comfort without sacrificing operational efficiency.
To balance operating costs, these systems can integrate with building automation systems that reset temperatures to a median setting, such as 70 degrees, after a designated period. This prevents rooms from attempting to maintain excessively low temperatures during peak summer heat or higher temperatures during the middle of winter days.
Air movement should not be overlooked. Ceiling fans provide circulation or white noise without requiring floor or nightstand fans, which can create trip hazards during turnouts.
Finishes within the space matter as well. Carpet tiles, acoustic wall panels and other sound-deadening materials reduce reverberation and ambient noise. Hard, reflective surfaces amplify disruption, softer finishes absorb it.
Smarter alerting systems
Alerting systems are a powerful tool in balancing operational readiness with sleep preservation. Modern systems allow for ramping tones rather than abrupt, high-volume blasts.
Gradual increases in sound reduce the physiological shock response while still ensuring members wake promptly.
The incorporation of red lighting during alerts is another significant improvement. Red light preserves night vision and is less disruptive to circadian rhythms than bright white light. When tones activate, red lights can illuminate bunkrooms, hallways, stairwells and even apparatus bays. This approach allows firefighters to maintain visual adaptation while moving safely and quickly to their units.
Dorm remotes or room-specific alerting ensure that only the necessary members are awakened. The cumulative benefit of reducing multiple unnecessary awakenings across a shift, tour, month, year or career cannot be overstated. Even if total sleep time remains limited due to high call volume, fewer disruptions improve sleep quality.
Station lighting and circadian support
Beyond the bunkroom, overall station lighting significantly influences health. Lighting that aligns with natural circadian rhythms supports better sleep patterns and overall wellness. Building lighting automation systems now allow departments to dim lighting based on time of day or to follow sunrise and sunset schedules automatically.
Corridors near bunkrooms can dim to 8–10% overnight, while locker rooms and bathrooms can lower to 10–15%. This level of illumination provides safe navigation without overwhelming the eyes or suppressing melatonin production. These adjustments may seem minor, but over months and years, they contribute meaningfully to long-term health outcomes.
Investing in health
Improving sleeping quarters and recovery design is about protecting firefighters from long-term health consequences while maintaining peak operational performance. Departments planning renovations or new stations should view bunkroom configuration, lighting, alerting systems, HVAC controls, and acoustic treatments as health investments rather than optional upgrades.
The fire service will always involve interrupted sleep. Calls come at all hours. But how we design our stations determines whether those interruptions are compounded by preventable environmental stressors. By prioritizing bunkroom design departments can take meaningful steps toward safeguarding their members.
Ultimately, supporting sleep and recovery is a commitment to firefighter longevity, both on the job and at home. When we build stations that have our members’ wellness in mind, we build a stronger, healthier fire service for the future.
ABOUT THE AUTHOR
John Jeniec Jr. began his fire service career in 1998 at the age of 16, the earliest age one can become a volunteer firefighter with the Orlean Volunteer Fire and Rescue Department in Fauquier County, Virginia. Over the years, he rose through the ranks to become battalion chief, gaining valuable leadership and operational experience. During his tenure, he played a key role in the design and construction of the department’s new fire station, which was completed in April 2019 and stands as a lasting asset to the community. After earning his degree from Bridgewater College, Jeniec joined the City of Fairfax Fire Department in 2007. He has since advanced to the rank of battalion chief. Jeniec served as station captain during the construction phase of Fire Station 433. In that role, he collaborated closely with department officials, architects, and contractors to ensure the station met the operational needs of the department, delivering a modern facility designed for both efficiency and longevity.
