Healthy Sleep Habits

Sleep Environment

IDEAL CONDITIONS:


QUIET:

Reduce the noise around you while sleeping.

  • Turn off television, video games, etc.

  • Silence nonessential alerts on cell phone

  • Use white noise machines or fans to block outside noise

  • Use earplugs


DARK:

Make your sleeping area as dark as possible. Techniques to consider:

  • Use light-blocking curtains; pin drapery shut

  • Try an eye mask

  • Turn off or remove sources of light (computer, cell phone, television)

  • Turn bedside clocks to face away from the bed


COOL:

Sleeping in relative cool temperature with lower body temperature leads to better sleep. The right temperature varies from person to person.


In a hot environment? Try showering before bed, using fans, lights sheets for covering.


In a cold environment? Try dressing in layers, weighted or thicker blanket for covering.

Pre-Sleep Routine

We are creatures of habit. There are already several routines that keep us healthy: brushing our teeth, eating meals, going to pt every morning.

Having a pre-bedtime routine can greatly assist your body and mind understand that it is time to relax and get sleepy. If you are struggling to get to sleep, try these tips.

Sleep Routine Tips

  • Have a set bedtime and try to stick to it! (see section titled: Sleep Schedule)

  • Turn off electronics 1-2 hours prior to bedtime and keep room lights dim. Including: cell phones, tv, computers, video games.

If you must check a few more messages before bed, turn down the screen brightness and wear dark sunglasses.

  • Start a pre-bed relaxation technique

  • STOP these things before bed:

    • Caffeine: 6 hours prior

    • Alcohol: 3 hours

    • Heavy, spicy meals: 2-3 hours

    • Nicotine: 2-3 hours

    • Exercise: 2-3 hours

Sleep Schedule

CONSISTENCY RULES!

We know that best results come from being consistent. We see this in strength training and maintaining a healthy diet. Physical and mental performance relies on recovery and being fully rested.

Take responsibility of your own health and set a sleeping schedule. Determine what time you should go to bed depending on your typical wake schedule.

example for 8hrs of sleep:

wake at 0500... then..

asleep by 2100...then..

start pre-sleep routine by 2000 at latest

Consistency continues on weekends too! Sleep in a bit longer if you need to recover lost sleep but try to keep your bedtime on schedule.

It Feels So Good to be Well Rested!!

**Missions/Field Training/Deployments have various demands and will need more creative scheduling for sleep. Click HERE for more info.