By OBBM Network Editorial Staff

Samantha Horwitz and Dave Salerno

What happens when the people we rely on to keep us safe spend more time watching the clock than closing their eyes? That question drives the conversation between former Navy SEAL and sleep expert Rob Sweetman and hosts Sam Horwitz and David Solerno on A Badge of Honor TV.

The Hidden Toll of Sleep Deprivation on First Responders

Sweetman, who left the SEALs in 2018 after an injury, opened up about a personal tragedy that sparked his mission: his teammate Ryan Larkin, also a SEAL, took his own life in his father’s basement. “I was sitting here thinking about this. What can I do to help?” Sweetman said, describing how the loss propelled him into a decade of sleep science research.

He noted that suicide rates in fire services dwarf those in the veteran community, and that irregular shift patterns—often 72‑hour stretches—leave responders with little chance for restorative sleep. “The National Sleep Foundation will tell you eight hours is ideal, but they won’t touch the first responder community with a 10‑foot pole,” he warned.

Why Conventional Advice Misses the Mark

Traditional sleep guidelines assume a regular schedule, recommending seven to nine hours per night. Sweetman explained that for those on rotating shifts, such advice is unrealistic. He highlighted the concept of “circadian scarring”—a term used at the Naval Postgraduate School to describe how repeated disruption of the body’s internal clock can cause lasting damage.

He also criticized the over‑reliance on medication, warning of an emerging “non‑benzo epidemic” as doctors prescribe sleeping pills without fully understanding long‑term effects. “The drugs are not the answer. They never have been, never will be,” Sweetman asserted.

Practical Tools for Better Rest

Sweetman offered concrete steps that anyone, especially shift workers, can implement. First, create a dark, quiet environment: use blackout curtains, a face mask, and a cheap white‑noise machine from Amazon. Second, limit exposure to blue light—LEDs between 400 and 500 nanometers suppress melatonin, the hormone that regulates sleep. He recommended turning off devices at least an hour before bedtime.

He also emphasized consistency. “With 100% consistency, you can phase shift,” he said, encouraging listeners to stick to a regular sleep‑wake window even on off‑days. While Sweetman himself sleeps about seven hours, he noted that many in the veteran and first‑responder community manage with six to six and a half hours, though individual needs vary.

Linking Sleep to Mental Health and Suicide Prevention

The conversation turned to the mental health cascade triggered by sleep loss. Deprivation attacks cognition, heightens stress hormones, and makes individuals more susceptible to poor decisions, including substance use and self‑harm. Sweetman explained that when the sympathetic nervous system stays activated—”you’re amped up because you’re on a call”—the brain’s basal ganglia can lock in harmful habits.

By improving sleep hygiene, responders can reduce the risk of depression, anxiety, and ultimately suicide. Sweetman’s organization, the Sleep Organization (62 Romeo), aims to fill the gap left by mainstream guidance, offering tailored advice for those with irregular schedules.

Community Response and Call to Action

Hosts Sam Horwitz and David Solerno underscored the broader community responsibility. They urged viewers to support veteran and first‑responder initiatives, noting that companies like Patriot Mobile are offering discounts that funnel proceeds back to these groups. While the promotional segment was brief, it reinforced the episode’s theme: collective action can bolster the wellbeing of those who protect us.

As Sweetman concluded, “Sleep is inextricably linked to mental health. I found that out,” leaving listeners with a clear message: prioritize rest, not just for personal health but as a national security imperative.

The discussion on sleep, suicide prevention, and the shortcomings of current medical advice highlights a critical, often overlooked battlefield. By adopting the practical steps outlined and advocating for policy that addresses shift‑work sleep challenges, communities can help safeguard the mental health of their heroes.

The full episode of A Badge of Honor TV is available on OBBM Network TV.