Sleeping on call offers some benefits for maintaining waking performance, but its restorative quality is often significantly compromised due to the inherent stress and anticipation of receiving a call.
The Nuance of On-Call Sleep
The question of whether sleeping on call is "healthy" doesn't have a simple yes or no answer. While obtaining any sleep during periods of being on call is undeniably better for an individual's subsequent performance than getting no sleep at all, this type of sleep comes with significant caveats regarding its restorative value.
As highlighted by research, "Any sleep obtained during on-call periods will be beneficial for waking performance." This suggests that even fragmented or interrupted sleep contributes positively to alertness and cognitive function compared to sleep deprivation. However, the same evidence also points out a critical limitation: "sleep while on call may be of substantially reduced restorative value because of the expectation of receiving the call and apprehension about missing the call." This underlying anxiety and vigilance can prevent the brain and body from achieving the deep, rejuvenating stages of sleep essential for true restoration.
Benefits of Sleep During On-Call Periods
Despite the challenges, any sleep gained while on call offers crucial advantages for immediate function:
- Improved Waking Performance: Even short periods of sleep can help maintain alertness, reaction time, and decision-making abilities, which are vital for responsibilities while on call.
- Reduced Sleep Debt: It helps to mitigate the overall sleep deficit that can accumulate, potentially preventing more severe consequences of chronic sleep deprivation.
- Cognitive Function Preservation: Sleep helps consolidate memories and maintain problem-solving skills, which are critical when responding to calls effectively.
Challenges to Restorative Sleep on Call
The primary health concern with on-call sleep lies in its reduced restorative value. This reduction is directly linked to psychological factors that keep the mind partially alert:
- Expectation of a Call: The constant readiness for an alert or emergency can keep the mind in a state of heightened arousal, preventing deep relaxation necessary for sleep onset and maintenance.
- Apprehension of Missing a Call: The fear of failing to respond in time or missing critical information can induce significant stress, making it difficult to fall asleep, stay asleep, or achieve the most restorative sleep stages.
Impact on Sleep Quality
This constant vigilance can lead to several negative impacts on sleep quality:
- Sleep Fragmentation: Frequent awakenings, even brief ones that an individual may not fully remember, disrupt the natural sleep cycle.
- Reduced Deep and REM Sleep: The more restorative stages of sleep (deep sleep, also known as slow-wave sleep, and REM sleep for dreaming and emotional processing) are often compromised. This means the body and mind don't get the full benefit of cellular repair, emotional regulation, and memory consolidation.
- Increased Sleep Latency: It may take longer to fall asleep due due to anxiety and the activated state of the nervous system.
- Lower Perceived Quality: Individuals often report feeling less refreshed and more fatigued even after several hours of on-call sleep compared to an equal duration of uninterrupted sleep.
Strategies for Better On-Call Sleep
While the inherent nature of on-call duty makes truly restorative sleep challenging, individuals can adopt strategies to optimize the quality of sleep obtained during these periods and improve overall rest:
- Optimize the Sleep Environment:
- Ensure the sleeping area is as dark, quiet, and cool as possible to promote sleep.
- Use blackout curtains, earplugs, or a white noise machine if environmental disturbances are an issue.
- Place notification devices strategically so they are loud enough to wake you, but minimize visual disturbances from their light.
- Establish a Pre-Sleep Routine: Even if brief, a consistent routine (e.g., reading a non-stimulating book, light stretching, deep breathing exercises) can signal to the body and mind that it's time to wind down.
- Manage Stress:
- Practice relaxation techniques such as meditation or mindfulness before attempting to sleep to calm the nervous system.
- Engage in light, non-stimulating activities during downtime to decompress and reduce anxiety.
- Prioritize Off-Call Sleep: Ensure that when not on call, you prioritize consistent, high-quality, uninterrupted sleep to recover fully and build a "sleep reserve." This helps compensate for the reduced restorative value of on-call sleep.
- Communicate Needs: If possible, discuss with employers or colleagues ways to manage on-call schedules that allow for better, more predictable rest periods and minimize extended periods of high-stress on-call duty.
Summary of On-Call Sleep Health
| Aspect | Description | Health Implication |
|---|---|---|
| Benefits | Any sleep obtained is beneficial for maintaining immediate waking performance, alertness, and cognitive function. | Positive for immediate function; helps mitigate acute sleep deprivation effects. |
| Drawbacks | Substantially reduced restorative value due to anticipation and apprehension of a call. Leads to fragmented sleep and less deep sleep. | Negative for long-term health and full recovery; can contribute to chronic fatigue and health issues over time. |
In conclusion, while on-call sleep is crucial for immediate functional needs and minimizing acute sleep deprivation, it is not optimally "healthy" in terms of providing the deep, restorative rest essential for long-term physical and mental well-being. It serves as a necessary compromise between full vigilance and complete rest, with its overall health implications largely depending on the frequency and duration of on-call periods and the individual's ability to recover during off-call times.
