Treating Sleep Issues
Treating sleep issues goes beyond quick fixes—it requires identifying and addressing the underlying causes. A multi-pronged approach supports recovery by aligning habits, environment, and overall health to restore true, lasting rest.
What to Do:
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Sleep Disorders: CPAP or oral appliances for OSA; CBT for Insomnia (CBTi); targeted treatment for shift work disorder or restless legs. Meds (e.g., for alertness or sleep) only under doctor guidance— they're not a fix.
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Trauma-Related: Therapy (CBT/EMDR) + nightmare-specific approaches.
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Resetting Circadian Rhythm: Anchor wake time; timed light exposure (bright morning light, block morning light after night shifts); strategic melatonin (under guidance); consistent routines. Longer recovery schedules (e.g., 24/72) help when possible.
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Medications: Short-term aids if needed, but prioritize behavioral changes. Avoid alcohol/cannabis near bed.
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Lifestyle: Combine hygiene, NSDR (No Sleep Deep Rest), naps, and boundaries. Track sleep for a week and pick 1–2 changes to make non-negotiable.
Read Why We Sleep by Matthew Walker for deeper science. Consult your doctor, wellness coordinator, or senior members if sleep feels impossible. Sleep apnea screening helps many.
Your brain, body, crew, and family all win when you're rested. Protect sleep like your turnout gear. Stay safe—rest hard—perform better.