Falling asleep quickly is an essential skill for members of the military. Getting quality sleep allows service members to function at peak performance, maintain focus, and make critical decisions. However, the high-stress environment and irregular schedules of military life can make it extremely difficult to wind down and drift off to sleep. Thankfully, there are proven techniques that can help troops optimize their sleeping habits and fall asleep rapidly, even in suboptimal conditions.
Why Sleep is Important in the Military
Sleep is vital for all humans, but especially for members of the military. Troops who don’t get enough sleep or who sleep poorly are more likely to experience:
- Impaired decision-making and reasoning skills
- Slowed reaction times and reduced alertness
- Problems with focus, concentration, and memory
- Reduced motivation and increased irritability
- Heightened stress and anxiety
- Increased risk of accidents or injuries
With lives on the line, lack of sleep can have devastating consequences. Studies show that being awake for 24 hours straight impairs performance as much as having a blood alcohol concentration of 0.1% – well above the legal limit for driving. Fatigue-related performance problems are estimated to contribute to up to 15% of military aviation accidents.
Getting adequate rest ensures that service members are mentally sharp and physically coordinated enough to complete missions safely and effectively. Quickly falling asleep, even when only a short time is available, helps maintain peak readiness.
Challenges to Falling Asleep in the Military
Unfortunately, many factors inherent to military life make it extremely difficult to fall and stay asleep:
- Irregular schedules: Shift work, overnight operations, early reveille, and changing bed/wake times disrupt the body’s natural circadian rhythms.
- High operational tempo: Long hours and few breaks limit opportunity for sleep and contribute to sleep debt.
- Stress: Worry about upcoming missions or events and trauma from past experiences increase anxiety and make it hard to relax.
- Discomfort: Sleeping in uncertain environments, noise, heat/cold, hard surfaces, and uncomfortable gear inhibit sleep.
- Lack of privacy/control: Open bay sleeping quarters and regulated schedules mean service members can’t always sleep when their bodies want.
Being able to fall asleep despite these less-than-ideal conditions is critical. Let’s look at tips and techniques to speed up sleep onset for military personnel.
Set the Stage for Rapid Sleep Onset
Making simple adjustments to your sleep environment and pre-bedtime routine can set the stage for faster sleep:
- Keep sleeping areas dark, cool, and quiet.
- Avoid bright light and stimulating activities before bed.
- Put electronic devices away 30+ minutes before sleep.
- Establish a calming pre-bed ritual like reading, light stretches, or meditation.
- Go to bed and wake up at consistent times, even on off days.
- Avoid napping during the day if possible.
- Limit caffeine, alcohol, and heavy meals close to bedtime.
Optimizing conditions tells your brain and body it’s time to wind down and prepare for sleep. This makes it easier to fall asleep when you lay down.
Use Relaxation Techniques to Unwind
Actively employing relaxation techniques before bed engages the parasympathetic nervous system, lowering stress hormones like cortisol that interfere with sleep:
Progressive Muscle Relaxation
Progressively tense and relax muscle groups throughout the body. This reduces muscular tension that contributes to stress.
Deep Breathing
Take long, slow breaths extending the exhale. Controlled breathing elicits the relaxation response.
Visualization
Picture a soothing, peaceful scenario like a beach. Imagery distracts the mind from worries.
Mindfulness Meditation
Focus attention on the present moment. Observe passing thoughts/feelings without judgment to calm the mind.
Regular relaxation practice (10-20 min daily) trains the body to unwind easier at bedtime. But these techniques can also provide instant relief when used right before lying down to sleep.
Use Cognitive Techniques to Stop Racing Thoughts
Unwanted thoughts are a major barrier to dropping off. Cognitive strategies allow you to gain control over a busy mind:
Thought Stopping
Interrupt circling thoughts by yelling “stop!” in your head. Replace them by focusing on your breathing.
Counting Backwards
Mentally counting backwards from 300 by 3s or 7s occupies the mind but is boring enough to induce sleep.
Imagery Distraction
Visualize pleasant images like a walk in the woods in detail. Imagination provides an absorbing distraction from rumination.
Worry Scheduling
Defer worrying to designated “worry time” later in the day. This prevents worrying in bed.
With practice, you can gain control when thoughts start racing and more easily disengage attention to fall asleep.
Use Yoga Poses and Stretches to Release Physical Tension
Yoga-derived poses and stretches that target major muscle groups can rapidly relax the body for sleep:
Legs Up the Wall
Lie on back with legs up against a wall to reduce leg tension and increase circulation.
| Benefits | Relieves tired, achy legs and feet; calms the mind |
|---|---|
| Time | 5-10 minutes |
Child’s Pose
Kneel, sit back on heels, extend arms forward, and lower chest to thighs/knees to stretch torso and back.
| Benefits | Releases tension in lower back; grounds and centers |
|---|---|
| Time | 1-5 minutes |
Reclined Butterfly
Lie on back, bring feet together, let knees fall open to stretch inner thighs and groin.
| Benefits | Relaxes muscles; calms nervous system |
|---|---|
| Time | 2-5 minutes |
Even brief bouts of targeted stretching before bed can release accumulated tension making it easier to unwind.
Listen to Calming Music or Nature Sounds
Soothing auditory stimulation shifts the brain into sleep-ready mode:
- Calming music: Instrumentals, lullabies, or relaxation playlists
- Nature sounds: Ocean waves, rainfall, crickets chirping
- Ambient noise: Fan, white noise machine
Avoid stimulating genres like heavy metal. The key is choosing peaceful, monotonous sounds.
Benefits
- Masks disruptive background noise
- Drowns out unwanted thoughts/worries
- Slows breathing and heart rate
- Lowers blood pressure, muscle tension, and stress hormones
Make a bedtime playlist or keep a small portable speaker next to your bed to help mute an active mind andinducesleep.
Use Binaural Beats
Binaural beats embed pulse-like beats of certain frequencies into music:
- 1-4 Hz (delta) – deep sleep
- 4-8 Hz (theta) – light sleep
- 8-12 Hz (alpha) – relaxation
Listening synchronizes brain waves to promote targeted states like relaxation or sleep:
| Pros | Effective, convenient, and easy to use anytime |
|---|---|
| Cons | Less research backing effects than other methods |
Binaural beats increase relaxation and signal the brain to prepare for sleep.
Use Sleep-Promoting Supplements
Certain supplements increase tiredness and improve sleep quality:
| Supplement | Effects |
|---|---|
| Melatonin | Regulates sleep/wake cycle; induces drowsiness |
| Magnesium | Reduces stress; relaxes muscles |
| Glycine | Lowers core body temperature; calms mind |
| Chamomile | Relaxes muscles; reduces anxiety |
Consult your physician before trying any new supplements to ensure safety and proper dosing.
Benefits
- All natural aid to sleep initiation
- Few side effects when used properly
- Available without prescription
The right supplements can deliver a potent sleep-promoting boost before bed.
Use Acupressure and Massage
Targeted pressure on acupressure points and massage relaxes the body and mind for sleep:
Acupressure
Apply firm pressure to points like:
- Between eyebrows
- Inside wrists
- Top of shoulders
- Soles of feet
Massage
Gently massage muscles like:
- Temples
- Forehead
- Hands
- Feet
| Benefits | Releases muscle tension; increases relaxation |
|---|---|
| Drawbacks | Requires a partner or massage device |
A few minutes of simple acupressure or massage offers fast-acting relaxation to help you fall asleep.
Practice Good Sleep Hygiene Habits
Consistently following healthy sleep habits optimizes your sleep drive and synchronizes your system for rapid sleep onset:
- Keep a consistent bed/wake schedule, even on weekends/days off
- Expose yourself to bright light in mornings and avoid it at night
- Exercise regularly, but not too close to bedtime
- Make your bedroom dark, cool, quiet, and comfortable
- Limit stimulating substances like caffeine, nicotine, and alcohol
Prioritizing sleep hygiene regulates sleep/wake cycles so your body expects to sleep at bedtime.
Benefits
- Maximizes sleep drive at bedtime
- Aligns circadian rhythm for faster sleep onset
- Reduces physiological and psychological arousal
Good sleep hygiene is essential for priming your body for rapid sleep onset every night.
Consider Prescription Sleep Aids If Needed
Short-acting prescription medications can help induce sleep if used judiciously:
Benzodiazepines
- Work quickly – useful for acute insomnia
- Effective muscle relaxants and anxiety reducers
- High potential for dependence/tolerance
Non-benzodiazepines
- Lower risk of dependence than benzodiazepines
- Leave you less groggy the next day
- Take longer to induce sleep
Consult your physician if over-the-counter options are inadequate – short-term prescription aids may help.
Use Sleep Restriction Therapy
Restrict time spent in bed to consolidate sleep drive:
- Determine your ideal sleep window (e.g. 10 PM – 6 AM)
- Temporarily limit time in bed to just your usual sleeping hours (6 hours)
- Gradually increase allowed time in bed as sleep efficiency improves
- Do not nap
| Pros | Increases sleep drive and intensity at bedtime |
|---|---|
| Cons | Very difficult without commitment; temporary increased fatigue |
Sleep restriction enhances sleep drive to make you fall asleep faster and sleep more soundly.
Conclusion
Falling asleep with military precision requires optimizing your sleep environment, habituating healthy sleep hygiene habits, actively relaxing the mind and body before bed, and potentially using sleep-promoting aids. Establishing a personalized sleep onset protocol and practicing it consistently is key to developing the ability to quickly drift off even in challenging sleep environments. Prioritizing healthy, effective sleep helps ensure service members are able to safely perform critical missions and protects them against the harmful effects of sleep deprivation.