How Do Soldiers Function with Little Sleep?

Growing evidence suggests that poor sleep habits harm our health, our relationships, and even our jobs. However, if you're having trouble sleeping, it might be time to adopt a style inspired by the military—specifically, the rigorous practices of special operations forces.

Having a Pre-Sleep Game Plan

According to military veterans, a pre-sleep routine can condition your body for optimal rest. Captain La Reau, an experienced operator, likens it to a 'warm-up routine' for a workout—activating the appropriate hormones and preparing the body for sleep. This routine includes:

Avoid These Acts Before Bed

Eating within two hours of bedtime Staring at bright lights Playing video games or using electronic devices

Instead, consider activities that calm your nerves, such as:

Reading Meditation Listening to music Dimming the lights

La Reau emphasizes the importance of turning off electronic devices, which can disrupt your circadian rhythm. They emit blue light that tricks your body into thinking it's daytime, making it harder to fall asleep.

Preparation for the Next Day

Military operators recommend writing a daily list or reminder of tasks you need to accomplish the next day. This mental preparation can be particularly beneficial for new parents or individuals dealing with stressful jobs or difficult situations. For Captain La Reau, having a list ensures he feels prepared and is able to sleep better at night.

Exercise and Its Timing

Aerobic exercise can boost the amount of deep, restorative sleep you receive, according to research from the John Hopkins Center for Sleep. However, it's essential to do this before bedtime. High-intensity exercise releases adrenaline and cortisol, which can make it harder to fall asleep.

Utilize Any Lulls for Naps

In the military, operators are advised to nap during any lulls in combat. Even a 10-minute nap can help partially recover alertness, according to the Naval Health Research Center. However, it's important to avoid napping too close to bedtime, as this can make it more difficult to fall asleep.

Optimize Your Sleep Environment

Your sleep environment can dramatically impact the quality of your rest. Captain La Reau suggests a sanctuary-like bedroom with the following elements:

Black-out shades to block out light A white-noise machine for a calming background sound A high-quality mattress for optimal comfort and support

He argues that sleeping on a high-quality mattress is the best investment you will ever make. These elements create an ideal environment for relaxation and recovery.

Avoiding Electronic Screen Time

Electronic devices emit blue light, which can delay the release of melatonin, a hormone that regulates when you feel tired. This light can also contribute to stress. It's crucial to relax before bed, and checking emails or social media can add unnecessary stress and worry.

Recognize When You're Exhausted and Ask for Help

Exhaustion, especially in parents, can be managed by recognizing when you need help. Captain La Reau encourages having open and honest conversations about your exhaustion:

"I've got a huge meeting tomorrow and I'm on a long period of travel, so I need some help tonight." "I need to take care of all issues that come up with the kids tonight."

By delegating tasks to friends, family, or your partner, you can ensure that you get the sleep you need, regardless of your workload or responsibilities.

Conclusion

While special operations forces regularly face extreme sleep deprivation, they have developed strategies to optimize their rest and performance. By implementing these military sleep strategies in your daily life, you can improve your sleep quality and overall well-being.