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Filed under: Sleep

Family relationships affect your child’s sleep

Filed under: Children, Families, Sleep
Family interactions can impact your children’s sleep. Learn about what kinds of interactions to avoid.

Did you know that the nature of your family relationships can impact your children’s sleep? Children in home environments with verbal and/or physical conflict do not sleep as well as children in more nurturing home environments. Children exposed to negative family interactions are likely to wake up more, stay awake longer in the middle of the night, and/or sleep less overall.

The conflict can be between parents and children as well as children observing the interactions between their parents. The kinds of behavior include yelling, name-calling, making threats, and physical assault such as slapping or hitting with a closed fist. Behavior like this is often triggered by anger and/or stress, but you can learn to control your anger and reduce family stress, which will help your child’s sleep and a whole lot more. Thus, growing up around nurturing relationships can have multiple benefits.

To learn more about fostering strong relationships, check out HPRC’s Family Resilience section, and for more resources for managing anger and/or stress, check out HPRC’s Stress Management section.

Sleep and the Warfighter

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Get help optimizing sleep with help from HPRC’s new infographic and other resources about getting your best rest.

Sleep is essential for optimal performance. Especially Warfighters, though, it can be hard to come by. Lack of adequate sleep, called “sleep debt,” can result in reduced mental and physical performance (see HPRC's "How much sleep does a Warfighter need?"). Use HPRC’s “Sleep & Warfighters” infographic to learn how sleep impacts your health and performance, as well as tips to get your best rest. For more in-depth information on optimizing sleep, visit our Sleep Optimization page.

Marine Corps Embassy Security: New year, new requirements

If your goal is to serve in the Marine Corps Embassy Security Group, then you should know about the new requirements and fitness standards.

On January 14, 2014 the Marine Corps released MARADMIN 010/14, which details the new requirements for the Marine Corps Embassy Security Group. Marines who want to travel the globe and provide security services for U.S. embassies and consulates now have to meet new, revised standards. Among other things, Marines must be at least 64 inches tall so they can adequately view all areas from Post One (point of entry control at diplomatic posts). In addition, physical fitness standards have changed: Marines will have to achieve 1st Class PFT scores. If you haven’t yet achieved this level of fitness, we have some tips. First and foremost, for optimal fitness, be sure to train smarter, not harder.

Get the most out of your nap

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Didn’t get enough sleep last night? Learn how to nap so your mind can perform at its best.

Misinformation abounds regarding ideal nap lengths for optimal cognitive performance. You need sleep to function at your best. If you do not get the recommended seven to eight hours of sleep a night, then napping can help. Learn more in HPRC’s Answer, “Nap to be at Your Best Mentally.”

Don’t let your performance suffer from grogginess

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Performance, Sleep
Learn about whether sleep inertia impacts your performance.

That “slow to wake up” feeling of grogginess in the morning has a name: sleep inertia. HPRC asked a sleep expert whether sleep inertia is a real threat to performance, and the answer may surprise you: While sleep inertia is a real phenomenon, the threat it poses to performance has never been seriously studied but probably isn’t as bad as you might think.

However, sleep inertia can be a serious issue when cognitive performance—such as problem solving and decision making—is called for immediately on waking. For example, physicians who are awakened by calls from nursing staff have been known to make serious errors. For most situations, though, it’s better to sleep (and pay down any “sleep debt”) rather than stay awake with the intent of being alert just in case you’ll be called on, our expert concluded.

If your head does need to be in the game quickly after awakening, call on some caffeine to help; it can give you the boost you need to get out of your sleep inertia. Popping in some caffeine gum when you wake up (but only when essential) can produce near-normal cognitive performance within about five minutes.

For more information about sleep, check out HPRC’s Sleep Optimization section. And to learn more about caffeine chewing gum, check out HPRC’s article on caffeine chewing gum and performance.

Want a “combat edge”? Get more sleep.

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
This year’s Warrior Resilience Conference highlighted how sleep is an essential for performance!

Sleep is essential for optimal performance! The recent Warrior Resilience Conference V hosted by the Defense Centers of Excellence for Psychological Health and Traumatic Brain Injury included a session called “Scheduling Sleep – A Clear Mind, A Combat Edge,” which highlighted how sleep is critically important to:

  • Memory
  • Creativity
  • Decision-making
  • Moral judgment
  • Health

All of these have a serious impact on performance—not only for Warfighters, but for everyone. Lack of sleep is also linked to increased risk of motor vehicle accidents, depression, substance abuse, weight gain, heart and kidney disease, reduced immune response, and loss of focus. Make it a goal to get seven to eight hours of sleep a night, and reap the performance and health benefits.

Check out "How much sleep does a Warfighter need?" and HPRC’s Sleep Optimization section for more information.

Exercise before sleep?

HPRC Fitness Arena: Mind Tactics, Total Force Fitness
Filed under: Exercise, Sleep
While the general opinion has been that vigorous exercise too close to bedtime might have a bad effect your sleep, new research questions this belief.

Regular physical activity can make you sleep better­—but how close to bedtime should you exercise? While the general opinion has been that vigorous exercise within three hours of bedtime might negatively affect your sleep, new research is reexamining this belief. Some preliminary studies have found that exercise before bed (both moderate and vigorous) didn’t negatively impact sleep quality. However, more research is needed to better understand truly how exercise closer to bedtime can impact sleep. Remember—there are many factors that contribute to a good night’s sleep. Just be aware that if you exercise in the evening, it might affect how well you sleep at night. Check out HPRC’s Sleep Optimization section for additional information.

Think PINK for optimal sleep

HPRC Fitness Arena: Environment, Total Force Fitness
Pink could be your new favorite color, at least when it comes to sleep. This kind of noise may help you get the quality of sleep your body needs.

Total Force Fitness requires optimal performance, and optimal performance requires optimal sleep. One way to get your best sleep may lie in some of the subtle sounds you hear every day. You may have heard of “white” noise, a type of random, constant sound that can filter or mask surrounding noises. Studies have now found that another kind of sound—“pink” noise—can help your sleep be even more restful than actual silence. Unlike white noise, the volume of pink noise is essentially the same regardless of its frequency. (For serious audio buffs, here’s an explanation from Georgia State University’s “HyperPhysics” department.) When you think of pink noise, think of rain falling or the rhythm of a heartbeat. This kind of noise regulates and synchronizes with your brainwaves, which enhances the percentage of time you’re in a restful, stable sleep. Pink noise might be another strategy to add to your arsenal for getting better sleep. You can get recordings of pink noise from a variety of sources online—some even free—for your smartphone or other mp3 player or cd/dvd player. A little searching should turn up something you like. And read more about the importance of sleep and how it affects your performance.

Sleep needs for adults

Optimum performance requires optimum sleep as part of post-exercise recovery. A recent report shows that athletes—including warrior athletes—need extra.

According to a recent report about post-exercise recovery and regeneration for athletes, men over 19 and women over 18 needs 8-10 hours of sleep a night (plus a 30-minute afternoon nap, as needed) for optimal athletic performance.

Continuing good sleep habits established earlier in adolescence such as regular meals, early morning light exposure, and a nightly sleep routine remain important. However, it’s also important to monitor the effects of stress and changes in sleep due to training/military operations.

Even if you’re not an athlete, the recommendations above still apply, except that your total sleep needs are seven to nine hours a night to keep you at your best.

Some additional tips for sleep:

  • Regular exercise during the day can help you sleep better at night.
  • If you have a question about whether to exercise more or sleep, choose sleep!
  • During the night, if you wake up and after 20 minutes haven’t gone back to sleep, get out of bed, do something relaxing, and then get back in bed. You’ll probably fall right asleep.

Also, for a better understanding of your current sleep habits, afterdeployment.org has an online “sleep assessment” that you can take. For more information on how to optimize your sleep, visit the HPRC’s Sleep Optimization section.

Accident prone? Get some sleep!

HPRC Fitness Arena: Total Force Fitness
When it comes to reducing your risk for accidents and enhancing your performance, sleep is one tool that has comprehensive benefits!

Did you know that missing a night of sleep can produce performance results similar to those of being legally drunk? Even losing just a few hours of sleep can result in accidents and poor physical and mental performance. Sleepiness can inhibit balance, coordination, concentration, and response time—creating “the perfect storm” for accidents.

Make sure your sleep is optimal by turning off your electronics and other distractions well before bedtime, exercising during the day, avoiding caffeine late in the day, and sticking to a consistent sleep schedule. If you are in a situation where sleep is hard to come by, try to squeeze in naps when possible. For more information and ideas, check out HPRC’s article on sleep and visit HPRC’s Sleep Optimization resources.

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