Center for the Study of Traumatic Stress
CSTS | Department of Psychiatry | Uniformed Services University | 4301 Jones Bridge Road, Bethesda, MD 20814-4799 | www.CSTSonline.org

Optimizing Sleep in an Operational
Environment: A Guide for Service Members
During deployment, service
members are often required to bealert and functional for irregularor long periods of time underdemanding circumstances. However,more than half of deployed service
members suffer from chronic sleep
restriction. Service members who donot get sufficient sleep report higherService members who do not get sufficient
sleep report higher rates of accidents anderrors that affect their missions. Sleep is atool that you can utilize to maximize yourphysical performance.

■ Remember the SLANT acronym when selecting a■

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sleep location.
x Surface: Select a soft surface
x Light: Limit light exposure in your sleep
environment with shades and eye masks
x Air Quality: Avoid exposure to air contaminants
that pollute sleep environmentx Noise: Consider using white noise machines andlimit exposure to loud noises
x Temperature: Obtain air conditioning or heating tokeep the ambient temperature between 65–67˚F
Upon waking, get at least 15–60 minutes of brightlight. Use natural sunlight or any bright or blueenriched light source (e.g., light box, bright indoorlights) to signal to your biological clock that it’s time tostart the day.
Exercise closer to wake-time to signal daytime andimprove sleep quality. Avoid intense exercise close tobedtime and when you are sick.
Take naps and consider “banking” your sleep. Even
short naps (< 20 minutes) can improve alertness,performance, and memory. Taking caffeine immediately
prior to a short nap can help boost performance anddecrease grogginess. Longer naps (> 60 minutes) or
extending sleep can make up for lost sleep or prepare
you for anticipated sleep loss with a difficult shift. Naps
are best 7–9 hours before bed.
Use caffeine judiciously. Caffeine is the mostcommonly used stimulant drug. It can help keep you
awake when tired, but those effects remain for hours

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rates of accidents and errors that
affect their missions. Sleep is a toolthat you can utilize to maximize
your physical performance. While
deployed, your ability to manage
your sleep may be more limited.
However, you should work with thefactors under your control and getback to better sleep habits when able.

and can interfere with your ability to fall asleep. Under
continuous operations, taking up to 200mg of caffeine
every 6 hours can help maintain performance. Limitcaffeine within 6 hours of your desired bedtime. Also,
caffeine may become less effective if used frequently,
which means you may require more caffeine for thesame effect.
Limit alcohol before bed. It may be sedating at first,
but it disrupts your sleep quality.
Keep a regular sleep and wake time schedule. This will
help keep your sleep and circadian systems in sync andminimize physiological “jet-lag.” Doing this on yourdays off is helpful.
Create a regular bedtime routine consisting of quiet
activities. This can include taking a warm shower,
reading, and brushing your teeth. Ending the night witha relaxing activity will help get your mind and bodyready for sleep.
Limit alerting activities close to bedtime. Light(including mobile device and TV screens), caffeine,exercise, and work should be limited. Also, avoid eatingprocessed or sugary foods prior to bedtime.
Use caution when operating a vehicle at the end of anighttime shift. If you are feeling sleepy, pull over andtake a nap. Opening the windows or playing loud music
will not help reduce the risk of crashing.

Additional resources:
Glickman Lab
https://medschool.usuhs.edu/psy/research/glickman-lab
Walter Reed Army Institute of Researchhttps://www.wrair.army.mil/sites/default/files/2020-04/
COVID-19_Leader_Sleep_Checklist_WRAIR.pdf