by 5 Veterans Share Their Tips for Better Sleep
As a veteran, the demands of military service can take a toll on your physical and mental well-being. One of the most common challenges veterans face is getting a good night’s sleep. Whether it’s due to the stress of combat, the effects of deployment, or the transition back to civilian life, sleep disturbances can have a profound impact on a veteran’s quality of life.
We spoke with five veterans who have struggled with sleep issues and asked them to share their tips for getting better rest. From creating a calming bedtime routine to seeking professional help, these veterans have diverse and practical advice for improving sleep quality. Here are their stories and tips:
1. Rob, U.S. Navy veteran
Rob served in the U.S. Navy for 10 years and faced multiple deployments during his time in the military. He struggled with recurring nightmares and insomnia after returning home. Rob’s first tip for better sleep is to establish a calming bedtime routine. “I found that having a consistent routine before bed really helped me unwind and prepare for sleep,” he says. “I would make a cup of chamomile tea, do some light stretching, and then read a book for a few minutes before turning off the lights. It became a signal to my body that it was time to relax and sleep.”
Rob also emphasizes the importance of creating a comfortable sleep environment. “Investing in a good mattress and blackout curtains made a big difference for me. I also removed electronic devices from my bedroom to reduce distractions and promote better sleep.”
2. Emma, U.S. Army veteran
As a combat medic in the U.S. Army, Emma faced high-stress situations that left a lasting impact on her ability to sleep. “After coming back from deployment, I struggled to fall asleep and stay asleep through the night,” she says. Emma’s first tip for better sleep is to seek professional help. “I saw a therapist who specialized in treating veterans with PTSD and sleep issues. Learning coping strategies and processing my trauma in therapy has been instrumental in improving my sleep.”
In addition to therapy, Emma found physical activity to be beneficial for her sleep. “I started practicing yoga and found that it helped me relax and release tension in my body. I also make it a point to exercise regularly, whether it’s going for a run or lifting weights. Physical activity has definitely improved the quality of my sleep.”
3. Tom, U.S. Marine Corps veteran
Tom spent 15 years in the U.S. Marine Corps and faced multiple combat deployments. After returning home, he struggled with insomnia and restlessness. Tom’s first tip for better sleep is to practice mindfulness and relaxation techniques. “I started practicing meditation and deep breathing exercises before bed, which helped calm my mind and body,” he says. “I also use relaxation apps that guide me through breathing exercises and progressive muscle relaxation. These techniques have been incredibly helpful in managing my insomnia.”
Tom also emphasizes the importance of establishing a consistent sleep schedule. “I make it a point to go to bed and wake up at the same time every day, even on weekends. This consistency has helped regulate my sleep patterns and improve the quality of my sleep.”
4. Sara, U.S. Air Force veteran
Sara served in the U.S. Air Force for 12 years and experienced sleep disturbances after being deployed to a high-stress environment. “I would often wake up in the middle of the night feeling anxious and unable to fall back asleep,” she says. Sara’s first tip for better sleep is to create a relaxing bedtime routine. “I take a warm bath or shower before bed to help me unwind and signal to my body that it’s time to relax. I also listen to calming music or nature sounds to help me fall asleep.”
Sara also found that cutting back on caffeine and alcohol significantly improved her sleep. “I used to rely on coffee to get me through the day and alcohol to wind down at night. But I realized that both were having a negative impact on my sleep. I cut back on caffeine and alcohol, and it made a noticeable difference in the quality of my sleep.”
5. Mike, U.S. Coast Guard veteran
Mike served in the U.S. Coast Guard for 8 years and experienced sleep disturbances due to the demands of shift work and the stress of search and rescue missions. “I would have trouble falling asleep during the day after working night shifts, and it was affecting my overall well-being,” he says. Mike’s first tip for better sleep is to optimize his sleep environment. “I invested in blackout curtains and a white noise machine to create a dark and quiet sleep environment. I also wear a sleep mask and use earplugs to block out any disturbances during the day.”
Mike also found that cognitive-behavioral therapy for insomnia (CBT-I) was effective in improving his sleep. “I worked with a sleep specialist who used CBT-I to help me change my thoughts and behaviors around sleep. It helped me develop healthier sleep habits and reduce my anxiety about not being able to sleep.”
In conclusion, these veterans have demonstrated that there are many strategies for improving sleep quality, and what works for one person may not work for another. Whether it’s establishing a calming bedtime routine, seeking professional help, practicing mindfulness and relaxation techniques, or optimizing the sleep environment, there are various approaches to tackling sleep disturbances. By sharing their tips, these veterans hope to support others who may be struggling with sleep issues as a result of their military service.
