Over time, no matter our situation, we all develop sleeping habits. These are what help us to get the best rest possible. There are many books and reports written on why people don't sleep well, the effects of not sleeping well, what you can do to try and get better sleep, etc. From what I've seen this particular area is very dependent on the individual. There doesn't seem to be a cookie cutter answer that says if you do the following you are guaranteed to get 8 hours of sleep. Which leads to another debate, what is the right number of hours? If 8 is the magic number and you aren't getting that amount then that can potentially lead to other disruptive patterns such as not feeling rested, anxiety, stress, getting depressed, etc. because you are fixated on that number being the right one.
Of course all of what I described is for those in a "normal" day to day situation. All of this becomes exponentially greater if you are dealing with combat related stresses or PTS. So many other factors come in to play and sleep as we know is an important part of recovery. Being able to properly rest can help in moving forward in a productive manner.
If you have trouble falling asleep, according to www.realwarriors.net try the following:
- Relax before bed
- Read or write in a journal
- Perform breathing exercises or meditate
- Avoid stimulants for three to five hours before going to bed, such as:
- Alcohol
- Caffeine
- Nicotine
- Create a sleep-ready environment and consider using:
- A fan to stay cool
- A sleep mask to reduce light
- Earplugs to reduce noise
- Reset yourself
- If more than 20 minutes have passed and you have not fallen asleep, get out of bed and leave the room
- Listen to soothing music or read in low light until you become tired. Then, go back to the bedroom and try again to fall asleep
- Limit napping
- Restrict naps to no more than 25-30 minutes to help feel rested but not groggy
- Avoid napping in the late afternoon or evening
There has been a study that talks about the use of a weighted blanket. This produces various positive results within your body leading to good sleep. The research is inconclusive on the exact changes or effects it has but based on the results they have made some general assumptions that there is a positive change in the use of a heavy blanket. The study claims that the blanket should be 10% of your body weight.
Proper sleep is something that has to become a habit, habits develop from consistency and being persistent in achieving a positive result. There are a couple great books that could be of help in both sleep and developing habits.
- The Sleep Revolution: Transforming Your Life, One Night at a Time - Arianna Huffington
- The Power of Habit: Why We Do What We Do in Life and Business - Charles Duhigg
Overtime with proper habits being formed and new senses of feeling safe you will get to the point where getting proper sleep is part of your daily routine. This however is caveated with we all have some amount of daily stressors and situations that interfere with our sleep but it won't be as challenging or counterproductive.
Landmark Life Coaching's Mission is to honorably and respectfully serve courageous groundbreakers and transitioning veterans to persevere in defining and executing their future by providing an atmosphere of comradery and trust that honors their dedication and commitment. This will empower our clients to feel whole, honored, respected and fulfilled in defining and living their life purpose.
Veterans Coach/Speaker/Writer Dwayne.paro@landmarklifecoaching.com