NATIONAL GUARD March 2023

• Be consistent. Go to bed at 

the same time every night and 

get up at the same time every 

morning, even on weekends

• Create calm. Make sure 

your bedroom is quiet, dark, 

relaxing, and at a comfortable 

temperature

• Remove electronics. Put away 

TVs, computers, tablets, smart 

phones, and gaming devices

• Avoid stimulants/

depressants. Do not consume 

large meals, caffeine, nicotine, 

or alcohol before bedtime

• Get exercise. Being active 

during the day can help you 

fall asleep more easily (ideally 

finish exercise at least 3 hours 

before bed)

• Reserve the bed: Use your bed 

for sleeping and intimacy only

• Seek support: Contact a 

doctor, if sleeplessness persists

CONTACT US

For more information on sleep 

or other wellness topics, email 

us at: ng.ncr.ngb.mbx.integratedprevention-branch@army.mil

TIPS FOR SLEEP IS CRITICAL TO MISSION READINESS BETTER SLEEP

HOLISTIC WELLNESS CHALLENGE

Adults 18-60 years old 

should get 7 OR MORE 

HOURS per night

64% of Service members 

report LESS THAN 7 

HOURS per night, which 

is double the civilian 

population

GOOD SLEEP HABITS can 

promote quality and duration 

of sleep 

Being AWAKE FOR 17 

HOURS is like having 

a blood alcohol level of 

0.05%; 24 hours is 0.10%; 

drunk driving is 0.08%

Only 26% of leaders 

ENCOURAGE SLEEP

according to Army survey

TACTICAL NAPS (20-30 

mins), SLEEP BANKING

(prior to sleep loss activity), 

and MODERATE CAFFEINE

(200-300mg) can help support 

health or sustain performance 

until sleep debt is erased

FACTS & FIGURES: DID YOU KNOW?

SLEEP OPTIMIZES WELLNESS

• Improves performance: Leads to more energy, better balance, fewer injuries, 

and shorter recovery times

• Enhances mental readiness: Improves decision-making, problem-solving, 

memory, and attention to detail 

• Manages stress: Enhances coping skills, reaction to change, and response 

under pressure 

• Controls emotions: Manages mood swings, frustration, impulse, and risktaking behaviors

• Regulates hormones: Impacts appetite, food choices, and risk of health 

issues like diabetes and weight gain 

CHALLENGE your Service members to adopt at least one of 

the recommended resources this month to improve sleep
REFERENCES:

1. Centers for Disease Control and Prevention, Sleep and Sleep Disorders, Are You Getting Enough Sleep?:

https://www.hprc-online.org/mental-fitness/sleep-stress/sleep-readiness-optimize-your-performance-and-military-wellness

2. Study on Effects of Sleep Deprivation on Readiness of Members of the Armed Forces:

https://www.hprc-online.org/mental-fitness/sleep-stress/learn-how-sleep-impacts-your-performance

3. Centers for Disease Control and Prevention, National Institute of Occupational Safety and Health, Reducing Risks Associated with 

Long Work Hours: https://apps.apple.com/us/app/cbt-i-coach/id655918660?ls=1

4.Sleep Readiness to optimize your performance and military wellness:

https://www.hprc-online.org/mental-fitness/sleep-stress/sleep-readiness-optimize-your-performance-and-military-wellness

• Sleep and Performance: Infographic that 

identifies sleep facts and how to manage sleep 

dept: https://www.hprc-online.org/mentalfitness/sleep-stress/learn-how-sleep-impactsyour-performance

• Getting to Sleep: Audio exercise to help you 

fall asleep: https://www.militaryonesource.mil/

products/chill-drills-4-getting-to-sleep-60

RESOURCES TO RECOMMEND

• CPT-I Coach: Cognitive Behavioral Health 

Therapy for Insomnia mobile app with hygiene 

tips, relaxation skills, and a sleep diary: 

https://apps.apple.com/us/app/cbt-i-coach/

id655918660?ls=1

• How to Get Better Sleep: Podcast to learn 

how sleep impacts you (affects immunity and 

decision-making) and how you can impact your 

sleep (proper diet and good sleep habits): https://

www.militaryonesource.mil/training-resources/

podcasts/military-onesource/better-sleep

• As leaders, we’re aware of the stigmatizing narrative that 

sleep is for the weak. That’s false. We must change the 

culture to understand the positive impacts of getting the right 

amount of sleep.

• Talk to your Service members about the physical, cognitive, 

and emotional benefits of sleep. Readiness depends on it.

• No amount of motivation, willpower, or training can 

overcome a sleep debt. Only sleep can pay down the debt.

• Guardsmen are balancing military and civilian life and sleep 

often suffers. Create a positive command climate that 

reduces workplace stress, which can negatively impact sleep.

• Work with your Integrated Primary Prevention Workforce to 

raise awareness by sharing tips and resources for enhancing 

the health and well-being of Service members through 

improved sleep.

• Sleep is as essential as food, water, and training.

ENCOURAGE POSITIVE SLEEP BEHAVIORS

SPOTLIGHT: UTAH ARMY NATIONAL GUARD

Sleep and Soldier Enhancement

A collaboration between the Utah Army National Guard and the University of Utah, this new initiative aims to improve Soldiers’ 

understanding of their sleep patterns

What: 

• Headbands will be issued on a voluntary basis to Soldiers who are in a high tempo environment or experience problems with 

their sleep according to the Global Assessment Tool (GAT)

Who:

• The National Guard Bureau works with States, Territories, and the District of Columbia to identify, evaluate, select, and 

disseminate evidence-informed practices across the National Guard

• These state-driven programs receive assistance to establish local implementation and evaluate effectiveness

How: 

• Service members will be issued headbands that measure frontal cortex activity during sleep 

• Data from the devices will be used to tailor educational resources to help Service members improve the quality of their sleep

• The devices will also detect signs of chronic diseases, such as sleep apnea, which will alert Soldiers to the need for medical 

care

Contact:

• For more information on Sleep and Soldier Enhancement, email us at: ng.ncr.ngb-arng.mbx.ngb-j1-partnerships@army.mil

Photo caption: Soldier participates in sleep study. Walter Reed Army Institute of Research. October 26, 2021. Photo by Arlen Caplan.

The contents of this document are for informational purposes only and not intended to be a substitute for professional medical advice, diagnosis, or treatment.