Authors: Daniel Taylor, Ph.D. is an associate professor, University of North Texas, and founder of the UNT Sleep and Health Research Lab; Charles P. Bosmajian, Jr., Ph.D. is a psychologist at the National Center for Telehealth & Technology.

Problems with sleep often follow a deployment.  In order to improve sleep it is important to identify harmful habits you may have that interfere with getting a good night’s sleep, and to begin to practice helpful habits that support sleep.  Some of the “common sense” solutions to improving sleep actually can make the problem worse.  Here are some practical suggestions for improving the quality and quantity of your sleep. 

Stick to a Regular Sleep Schedule.  One of the best things you can do to overcome sleep problems is to set a regular sleep schedule and stick to it. Following a set bedtime and wake-up time will regulate your sleep/wake cycle, establish a healthy sleeping pattern, and strengthen your circadian rhythms.  Even though it feels good to sleep in on weekends, doing so can interfere with getting a good night’s sleep the rest of the week.  When experiencing chronic sleep problems it is a bad habit to try to catch up on sleep by sleeping past your normal waking time or to going to bed early when you are not sleepy.

Use Your Bed Only for Sleep and Sex.  This helps these areas become triggers for falling asleep faster. Just as you may associate the kitchen with hunger, this helps your body relearn to associate sleep with your bed and bedroom. Follow this rule both during the day and at night. You must train your body and mind to think “sleep” when you get into bed. 

Take an Hour to Unwind Before Bed.  When you’re in your bedroom avoid doing activities that you do when you’re awake such as watching TV, talking on the phone or checking email. It is best to remove TVs, computers, cell phones, books and anything to do with work from your bedroom. If you live in a dorm or barracks make your sleeping environment as distinct as possible from the daytime activity area, or go out to a common area for your wake time activities.

Avoid Naps.  Most sleep experts agree that naps can affect both your circadian rhythms as well as your sleep need at night, which almost always makes sleep rhythms worse and makes it harder to go to sleep that night. Therefore, it is important to avoid napping if at all possible. This rule will help your body to acquire a consistent sleep rhythm so that you feel drowsy and ready to sleep at about the same time each night.

Stop Drinking Caffeine After Noon.  Although small amounts of caffeine may improve alertness, caffeine lasts for hours in the body and can interfere with quality of sleep. Caffeine is one of the most widely used drugs in the world and is commonly found in foods and beverages such as coffee, tea, candy bars, chocolate, energy drinks and some medications. You should try your best to avoid consuming these items before bedtime.

Cut Down or Stop Substance Use at Bedtime. Many people think using alcohol, nicotine, or sleeping medications are a good long-term solution to their sleeping problem.  This is not the case.  Although these substances may help in the very short term, they are not good long term solutions.   Cutting down or eliminating the use of substances and sleep aids will help your sleep get back to normal. Do not discontinue sleep medications without consulting with your doctor.

Exercise Only During the Morning or Day.  Exercising within a few hours before bedtime is another bad habit. The common belief is that getting tired out from exercising before bedtime will help with sleep.  However, in addition to maintaining the alertness that exercise requires it can also interfere with falling asleep because of the way that it affects body temperature. When your body temperature is high you’re most alert and active. As your body temperature decreases, you become less active and sleepier.  Since it takes your body temperature a few hours to cool down, it’s best to exercise at least 3-6 hours before bedtime. This allows time for your body temperature to drop so you can fall asleep and stay asleep longer.

Eat a Light Snack at Bedtime.  A light bedtime snack, such a glass of warm milk, cheese, or a bowl of cereal can promote sleep. You should avoid the following foods at bedtime: peanuts, beans, most raw fruits and vegetables (since they may cause gas), and high-fat foods such as potato chips or corn chips. Avoid snacks in the middle of the nights since regular “midnight” snacks just teach your body to be hungry at night and will cause you to wake up to satisfy that hunger.

You can find additional help and resources for sleep issues in our eLibrary or online sleep workshop. If you continue to have problems that last for more than a few months, talk to your physician or a psychologist who specializes in treating sleep problems using Cognitive Behavioral Therapy for Insomnia.