Sleep 
Sleep Banner 

The Performance Triad, composed of Activity, Nutrition and Sleep, will be foundational for Army Medicine's transformation to a System For Health. Health for the Army means we have Soldiers who are fit, ready and resilient. About one-third of life is spent working, another third with family and friends and another third sleeping. 

Sleep is vital for health, performance, and well-being - and the better the sleep, the greater its benefits. This is why proper sleep hygiene practices (i.e. that promote optimal sleep duration and qualilty) are important for all adults.

Performance Triad Sleep

Top 10 Sleep Habits for Adults

  1. Create a quiet, dark, comfortable sleeping environment.
  2. Use the bedroom only for sleep and sex.
  3. Stop caffeine at least 6 hours before bedtime.
  4. Don't drink alcohol before bed.
  5. Get your exercise in by early evening.
  6. Don't go to bed hungry.
  7. *Maintain a consisent regular routine that starts with a fixed wake-up time.
  8. *Get out of bed if you can't sleep.
  9. *Nap wisely (preferably in the late morning/early afternoon, for 30-60 minutes).
  10. *Move the bedroom clock to where you cannot see it.

*These sleep hygiene habits are especially critical for those experiencing sleep problems.

 

CURRENT NEWS ARTICLES

Sleep On it : How Snoozing Strengthens Memories (April 2013) NIH News in Health 

When you learn something new, the best way to remember it is to sleep on it. That’s because sleeping helps strengthen memories you’ve formed throughout the day. Read article......external link

Poor Sleep Damages Health (February 25, 2013)

UK reserach study found that a run of poor sleep (fewer than 6 hours a night) can have a potentially profound effect on the internal workings of the body through a dramatic change in activity in many different kinds of genes. Read article......... external link

STAND-TO! on Performance TRIAD Sleep (February 13, 2013)

The Army Surgeon General has championed the Performance Triad of Activity, Nutrition and Sleep to build resilience, improve readiness and enhance the health of the Army family. Read article........ external link

How Are Our Soldiers Sleeping? (dailyRx News, Februaruy 13, 2013)

Military service can be brutal on a person's body. But it may be even more brutal on a person's sleep. Insomnia, sleep apnea and too little sleep appear common among military personnel.  Read article.... external link

Eat to Dream: Study Shows Dietary Nutrients Associated With Certain Sleep Patterns 

A new study from the University of Pennsylvania/Perelman School of Medicine shows for the first time that certain nutrients may play an underlying role in short and long sleep duration and that people who report eating a large variety of foods -- an indicator of an overall healthy diet -- had the healthiest sleep patterns. Read article.......external link

PT Home Page

Topics

Best Sleep Habits for Soldiers

This page provides tips for developing healthy sleep habits.

Sleep Tactics During Sustained Operations

This page provides guidance for developing sleep habits during sustained operations.

Related programs and contacts