Sleeping Well on Deployment Even though it may be difficult, especially during deployment, getting enough sleep is essential to your success as a Warfighter. Several military operational accidents have been linked to service members not getting enough sleep due to impaired alertness and performance. Your memory, judgement and coordination can be impacted if you sleep less than 7 hours per 24-hour cycle. General Strategies Tactical Napping: Squeezing in naps throughout the day can help you reach your sleep goals in training and deployment settings where long periods of rest are not possible. If you feel tired and are able to nap safely, aim to sleep as long as you can. To assess your napping needs, check out this graphic. Sleep Banking: If you know you’ll be losing sleep soon, you can plan ahead to preserve your performance. Try to get more sleep in the two weeks leading up to military operations where you expect to be sleep deprived. Watch this video to learn more about sleep banking. Set a Routine: Building a routine around sleep can improve the quality and quantity of your sleep. Though duty requirements often shift, maintaining a consistent schedule with a set bed and wake time can help your body understand when to sleep. For tips on establishing a sleep routine, click here. Before Bed Limit Caffeine and Nicotine: Consuming caffeine or nicotine within 5 hours of bedtime can make it harder to fall asleep. Though these substances may help you stay energized during the day, it is best to stop use in the afternoon so they don’t inhibit your sleep. Restrict Alcohol and Meals: Eating within 3 hours of bedtime may negatively affect your quality of sleep. Try to eat at similar times each day and schedule meals well before you plan to sleep. If alcohol use is authorized, such as during a port call, it can also contribute to poor sleep. Drinking alcohol reduces your sleep quality, even though it may allow you to fall asleep more quickly. Relax: Try activities that calm your body and mind, such as reading or journaling. If possible, avoid screen time within 1 hour of going to sleep. If the tactical situation allows, you may also want to consider the use of noise-cancelling devices, such as earplugs, if you are in a loud environment. Impact on Mission Readiness Temporary lack of sleep can lead to short-term issues like decreased physical performance and testosterone production. Not getting enough high-quality sleep may also worsen mood and reaction times, impair communication ability, lead to poor decision-making and weaken your immune system. Further, long-term sleep disorders can contribute to serious health conditions. Although sleep is often one of the first things to be compromised for operational responsibilities, it is crucial to your health and readiness as a Warfighter. If you consistently experience trouble sleeping, reach out to your healthcare provider. Additional Resources Department of Defense – “Tactical Napping” Human Performance Resources by CHAMP – “Strategic napping for when you get no sleep” References Human Performance Resources by CHAMP – “Sleep Better During Deployment” Military Health System – “‘Tactical Napping’ and Other Tips to Sleep Well on Deployment” U.S. Government Accountability Office – “Lack of Sleep Has Left Our Military Less Combat Ready and More Prone to Accidents with Dire Consequences”
