Sleep After Service: Small Steps That Help

Sleep problems are common after service. Small, steady changes can help your body relearn rest.

Start with your wake-up time

• Get up at the same time every day, weekends included. A steady wake time helps reset your body clock.
• Get daylight in the first hour you're up.

Build a wind-down

• Pick a 30-minute routine: dim lights, shower, stretch, or read.
• Put screens down for that last stretch when you can.
• Keep the bed for sleep, so your brain links it with rest.

If you can't fall asleep

• After about 20 minutes, get up and do something quiet in low light until you feel sleepy.
• Try box breathing or a body scan from head to feet.

Watch the extras

• Caffeine can stay in your system for hours, so try cutting it off after lunch.
• Alcohol can help you fall asleep but often breaks up sleep later in the night.