Police work demands peak mental and physical performance during unpredictable hours, making quality sleep a critical component of officer wellness. Unfortunately, shift work, high-stress situations, and the hypervigilant mindset required for law enforcement often lead to chronic sleep problems among officers.
Cognitive Behavioral Therapy for Insomnia (CBT-I) has emerged as the gold standard treatment for sleep disorders, offering police officers a non-pharmaceutical approach to achieving restorative sleep and improving overall job performance.
Studies show that up to 75% of police officers suffer from some form of sleep disorder, with shift work sleep disorder being particularly common. Poor sleep among officers has been linked to:
The demanding nature of police work, including rotating shifts, court appearances during off-hours, and the constant need to remain alert, creates a perfect storm for sleep disruption.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based treatment that addresses both the behavioral and cognitive factors that contribute to sleep problems. Unlike sleep medications, CBT-I provides long-term solutions by teaching individuals how to:
“CBT-I is particularly effective for first responders because it addresses the unique sleep challenges they face, including hypervigilance and irregular schedules. Unlike sleep medications that can impair reaction times, CBT-I teaches sustainable skills that actually enhance performance while improving sleep quality.” - Dr. Keltie Pratt, Registered Psychologist
This technique helps officers consolidate their sleep by limiting time in bed to match actual sleep time. For officers working rotating shifts, this can help reset their circadian rhythms more effectively.
Officers learn to associate their bedroom only with sleep and intimacy, not with work-related stress or case reviews. This is particularly important for officers who bring work stress home.
This addresses the hypervigilant mindset that many officers develop. CBT-I helps officers learn to “turn off” their heightened alertness when off-duty, allowing for deeper, more restorative sleep.
Progressive muscle relaxation and deep breathing techniques help officers decompress after high-stress shifts, making it easier to transition into sleep mode.
Forward-thinking departments are implementing comprehensive sleep wellness programs that include CBT-I training as a preventive measure rather than waiting for officers to develop chronic sleep problems.
Training peer support officers in basic CBT-I principles allows for immediate intervention when colleagues show signs of sleep-related performance issues.
CBT-I principles can inform better shift scheduling practices, including forward-rotating shifts and adequate recovery time between shift changes.
Recent studies with police departments implementing CBT-I programs have shown remarkable results:
One major metropolitan police department reported that officers who completed a 6-week CBT-I program showed significant improvements in both sleep quality and job performance metrics, including fewer citizen complaints and improved report writing quality.
Officers interested in CBT-I have several options:
Licensed therapists trained in CBT-I can provide personalized treatment plans. Many insurance plans, including police health benefits, cover CBT-I treatment.
Several evidence-based apps and online programs offer CBT-I training that can be completed on an officer’s schedule, making it ideal for those working irregular hours.
Officers should inquire about whether their department offers CBT-I training through employee assistance programs or wellness initiatives.
Quality sleep isn’t a luxury for police officers—it’s a necessity for public safety and officer wellbeing. CBT-I offers a proven, medication-free approach to achieving the restorative sleep that officers need to perform their duties safely and effectively.
Departments that invest in CBT-I training for their officers are investing in public safety, officer health, and long-term cost savings through reduced injuries, sick leave, and turnover.
If you’re a police officer struggling with sleep issues, or a department leader looking to improve officer wellness, CBT-I Sleep Therapy represents one of the most effective tools available for addressing the sleep challenges unique to law enforcement.
Remember: Taking care of your sleep health isn’t just about feeling better—it’s about being the best officer you can be for your community and your fellow officers.