Wake Up Call: Science, Sleep, & Firefighter Fitness with Dr. Sara Jahnke

Send us Fan MailFirefighter Sleep, Shift Work, and Health: Dr. Sarah Janke on Practical Strategies That WorkOn the All Clear podcast, host interviews Dr. Sarah Janke, Director of the Center for Fire Rescue and an MS Health Research professional, who has spent nearly 20 years in firefighter health research and leads Science to the Station to translate science into practice. They focus on sleep as an overlooked driver of firefighter health, noting that routinely getting under 7–8 hours—especially under 6—impairs cognition, mood, metabolism, and increases long-term risks tied to shift work, including cardiovascular disease and probable carcinogen concerns. Janke emphasizes sleep consistency, tactical napping, careful caffeine timing, and using sleep tracking to “biohack” personal habits, including understanding alcohol’s disruptive impact on sleep. She recommends screening for sleep disorders (with studies showing 37.2% of firefighters affected) and improving sleep environments at home and in stations, and suggests resources like Matthew Walker’s Why We Sleep and upcoming firefighter-specific guidance from Joel Billings.00:00 Welcome and Introductions00:15 Meet Dr Sarah Janke01:32 Why Sleep Matters02:08 Health Risks of Short Sleep04:19 How Much Sleep Needed05:09 Sleep Consistency and Tracking06:22 Biohacking Sleep Habits08:12 Tactical Naps and Caffeine11:23 Screen for Sleep Disorders12:38 Sleep Debt and Brain Recovery14:53 Safety Impacts of Fatigue17:23 Common Sleep Mistakes19:36 Three Steps to Sleep Better21:33 Better Sleep at the Station23:42 Recommended Sleep Resources26:22 Where to Find Sarah27:44 Wrap Up and Thanks Support the showThanks for listening to All Clear!You can contact us with questions, suggestions or just to say hi at our website allclearpodcast.comAlso pick up a bag of our signature All Clear Coffee.  A unique cup that will quickly become your new morning hero in a cup!Please like and subscribe on you platform of choice!  It dosent cost you anything and it helps us more than you will ever know!