Sleep isn’t just about rest. It’s how you recharge for whatever comes your way. Getting quality sleep can feel like a constant challenge. However, it’s important to remember that sleep plays a crucial role in your performance and well-being. Whether it’s late-night shifts, field exercises, or, if your spouse is deployed and you’re just trying to juggle everything on your own, sleep is often the first thing to go. But it doesn’t have to be. With a few changes, you can set yourself up for better sleep, even when life is unpredictable.
Here’s how to make your sleep count:
Turn your bedroom into a sleep zone
Your bedroom needs to be a space that helps you sleep, not just somewhere you crash. Start by making it as dark as possible. Blackout curtains work wonders, or you can use a simple eye mask. Light tricks your brain into staying awake, so the darker the better.
Think about the temperature, too. Cooler rooms help most people sleep more soundly. Try adjusting the thermostat to find a comfortable setting. If you’re too hot or cold, you’ll likely wake up throughout the night.
Noise can also mess with your sleep, especially if there is a lot of activity. Earplugs or a white noise machine can help drown out background noise and keep you in a deep sleep. Creating a quiet, calm space is key for letting your body relax.
Stick to a routine, even when life gets crazy
Routines help you fall asleep faster and stay asleep longer. Try going to bed and waking up at the same time every day, even on weekends. This trains your body to know when it’s time to wind down. Consistency is key, even when everything else feels out of control.
Avoid screens before bed. The blue light from phones, tablets, and TVs can make it harder for you to fall asleep. Instead of scrolling, try something that helps you relax, like reading a book, listening to a podcast, or taking a hot shower. The more predictable your routine, the easier it becomes for your body to settle into sleep.
Watch what you eat and drink before bed
What you put in your body before bed plays a big role in how well you sleep. Eating heavy meals, like a large steak or a rich pasta dish, sugary snacks, or drinking caffeine too late can keep you awake. If you need a snack before bed, opt for something light, like a handful of almonds or a banana, which have natural sleep-promoting properties.
Caffeine sticks around in your system for hours. If you love your coffee, try to keep it earlier in the day, or switch to decaf after lunch. The goal is to have the caffeine out of your system by the time you’re winding down for the night.
Drinking too much liquid before bed can also interrupt your sleep with constant trips to the bathroom. Stay hydrated during the day, but ease up on drinks as you get closer to bedtime.
Manage stress to feel better
Long shifts, unexpected changes, and if you’re a milspouse, juggling the homefront solo, are part of the package, and those pressures can make it hard to fall asleep. It’s important to have a way to let go of the day’s stress before you try to sleep. Managing stress can bring a sense of relief and make it easier to relax and fall asleep.
One way to do this is by adding mindfulness or meditation into your bedtime routine. It doesn’t have to be complicated. Just taking a few minutes to breathe deeply or focus on clearing your mind can help you relax. You can also try progressive muscle relaxation. Start by tensing and then relaxing each muscle group from your toes to your shoulders. This helps release the physical tension from the day.
If your mind races when you lie down, keep a notepad by your bed. Writing down your to-dos or worries can help clear your head and let you deal with them in the morning.
Stay active for better sleep
Physical activity during the day can improve your sleep at night. Whether it’s chasing the kids around, getting in a workout at the gym, or going for a walk, staying active helps regulate your body’s sleep cycle. Aim for at least 30 minutes of movement each day, but try not to exercise too close to bedtime. Working out too late can raise your energy levels and make it harder to fall asleep when you want to.
Protect your mental health with sleep
Lack of sleep can make it harder to manage the stress and uncertainty that come with military life. When you’re well-rested, you’re more resilient, and it’s easier to tackle the day with a clear mind. Poor sleep can increase anxiety, making it harder to deal with everything on your plate. It can also lead to a weakened immune system, decreased cognitive function, and increased risk of accidents. Sleep and mental health go hand in hand, so it’s worth prioritizing sleep.
Know when to get help
If you’ve tried everything and still can’t seem to get good sleep, it might be time to talk to a professional. Sleep disorders are common, especially in stressful situations. Your doctor can help you figure out what’s keeping you from getting the rest you need and suggest solutions to help you get back on track.
Put Yourself First: Make Sleep a Priority
Sleep is one of the best ways to take care of yourself, and it’s something you can control. You can get better rest by making a few small changes, even with the demands of military life. Your days might be unpredictable, but your nights don’t have to be. You deserve restful sleep, so take steps to make it happen. Wake up refreshed and ready for whatever comes next