Snooze or Lose: The Dangers of Poor Sleep & Learning Simple Solutions for Improvements

After The Tones Drop

In this solo episode of After the Tones Drop, Cinnamon takes the mic to talk about a topic that might seem simple on the surface but is a huge issue for first responders—sleep. We all know sleep is important, but as Cinnamon explains, for those in the service, the lack of quality sleep goes far beyond just feeling tired. Sleep affects everything from mental health to decision-making and even physical recovery after those long, grueling shifts.

Cinnamon dives deep into the mental health effects of poor sleep, explaining how it impacts memory, emotional regulation, and cognitive functioning. She shares how lack of sleep can lead to irritability and mood swings, making life harder not just at work, but also at home with your loved ones. She also explores how sleep deprivation affects physical recovery, from increasing your risk of injuries to compromising your immune system. Whether you’re a shift worker waking up in the middle of the night or just struggling to get restful sleep, Cinnamon provides real-world solutions to help improve your sleep quality. From creating a consistent sleep routine (even on your days off) to using tools like blackout curtains, eye masks, and apps like Sleep Cycle and Insight Timer, Cinnamon offers practical tips that can make a huge difference.

Throughout the episode, Cinnamon shares from her own experiences and her work with clients, making it clear that sleep is not just a luxury—it’s essential for your mental, physical, and emotional well-being. If you’ve ever found yourself exhausted after a shift, snapping at loved ones, or wondering why you’re not bouncing back from injuries as quickly as you used to, this episode will hit home.

Her advice is simple: pick one tip from the episode and try it. Whether it’s cutting back on caffeine, setting up a wind-down routine, or trying a new sleep app, even small changes can have a big impact on your overall health.

So, tune in, share this episode with fellow first responders, and remember—sleep isn’t just something to squeeze in when you can.
Don't forget to check out our Copper Warrior program, a 12-week intensive coaching course designed to help first responders take cha

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DISCLAIMER:
After the Tones Drop has been presented and sponsored by Whole House Counseling. After the Tones Drop is for informational purposes only and does not constitute for medical or psychological advice. It is not a substitute for professional health care advice diagnosis or treatment. Please contact a local mental health professional in your area if you are in need of assistance. You can also visit our shows resources page for an abundance of helpful information.

ATTD Music Credits (Music from #Uppbeat):

• https://uppbeat.io/t/vens-adams/adventure-is-calling License code: ANJCYVHRMULSNKQR
• https://uppbeat.io/t/vens-adams/rise-of-the-hero License code: H4WTAGJZIXZCM8DM
• https://uppbeat.io/t/yeti-music/homewardLicense code: KO7FZAIJBAEAJLKE
• https://uppbeat.io/t/sonda/the-heart-grows License code: KAID0ITO96GJZAPS
• https://uppbeat.io/t/philip-anderson/achievement License code: XZ4PMCKHW94GUR74
• https://uppbeat.io/t/tobias-voigt/nexus
  License code: MVMDRGHKHTJRABVR
• https://uppbeat.io/t/paul-yudin/breakthrough
  License code: FYPM3OJF0NQ4OGTE