Sleep Hygiene Sleep can be one of the first things we compromise when we are stressed or crunched for time. Even though we know we need it, most people do not get the recommended 7-9 hours of sleep during a 24-hour cycle. Inadequate sleep occurs when you get less than the recommended amount. Sleep hygiene refers to building a routine around sleep, setting up a sleep schedule and environment, especially when your job duties may not allow for a full 7-9 hours at a time. Signs of Poor Sleep Sleep is a necessary function as vital to survival and operational preparedness as food and exercise. Sleep impacts the function of nearly every system in your body. Temporary lack of sleep can lead to short-term issues including difficulty with memory, judgment and coordination; decreased physical performance; and decreased testosterone production. Lack of good sleep can also reduce reaction times, create drowsiness during the day, lead to poor decision making and weaken your immune system, which makes you more prone to illness. Long-term sleep disorders can contribute to serious health conditions. Impact on the Military Sleep is critical for operational readiness, but sometimes Warfighters don’t get the recommended hours of sleep they need. Staying up late, dealing with an illness and poor sleep conditions are just some of the factors that may impact your sleep. There are many additional factors Warfighters face. Trainings, deployments, permanent change of station (PCS), shift work, environmental factors and increased stress can also impact sleep quantity and quality. 64%report less than 7 hours of sleep per 24-hour period 56%report less sleep than needed to perform their duties well 50%report poor sleep quality Not getting enough sleep can impact many aspects of your operational readiness including decision-making, mood, concentration and reaction time. All of these are crucial for military service. It is critical to make sleep a top priority regardless of the mission. Navigating Sleep During Odd Working Hours Field and deployment operations can create situations where inadequate sleep becomes the norm. Adapting to new sleep and wake times can also be hard. For irregular working hours, it is important to keep your wake and sleep times as consistent as possible. During sustained operations there are some tactics that can help you before, during and after to maintain adequate sleep health. Get as much sleep as possible the week before the operation so you can arrive mission ready (10 hours or more per 24-hour cycle). Aim for 7-9 hours per 24-hours during operations, if possible. Take naps when the mission permits to compensate if you get <7 hours. Caffeine can be used to temporarily sustain mental performance until you can sleep. Building a Healthy Sleep Routine Get up and go to bed around the same time each day Get up and go to bed around the same time each day 1 Get regular exercise but avoid exercise 2-4 hours before bed Get regular exercise but avoid exercise 2-4 hours before bed 2 Sleep in a dark and quiet environment Sleep in a dark and quiet environment 3 Don’t do things that stimulate your mind for at least 1 hour before bed (e.g., use technology) Don’t do things that stimulate your mind for at least 1 hour before bed (e.g., use technology) 4 Keep your room at a comfortable temperature that won’t disturb your sleep Keep your room at a comfortable temperature that won’t disturb your sleep 5 If you haven’t fallen asleep within 20 minutes, get up and try a quiet activity like reading until you are tired again If you haven’t fallen asleep within 20 minutes, get up and try a quiet activity like reading until you are tired again 6 What to Avoid Before Bed Large meals Alcohol or tobacco products Coffee or caffeine products Blue light from TVs, phones and tablets What To Do If You Are Concerned You Have a Sleep Problem Meet with your health care provider to discuss your sleep issues. They can provide an evaluation of your specific concerns and recommend strategies to improve your sleep. Keep a sleep journal to better understand your sleep patterns and what may be influencing your quality and quantity of sleep. This can include exercise, the types of food you eat and when you eat them, alcohol and caffeine intake, and stress. Educate yourself on different aspects of sleep. There are many tools to learn about and gain insight on ways to improve your sleep. Talk to your leadership if you are concerned about the quality or quantity of sleep you are getting, especially if you notice it is impacting your ability to perform your duties. Additional Resources Soundcloud.com - “A Better Nights’ Sleep ” Bettersleep.com – “Better Sleep App” Veterans Affairs – “Improve Your Sleep Guide” Va.gov – “Insomnia Coach App” Military OneSource – “Chill Drills” RAND – “Sleep Problems and Their Impact on U.S. Servicemembers”
