A recent headline in “The New York Times” read, The Army Rolls Out a New Weapon – Strategic Napping! The old British soldier in me immediately quipped on most of my social media channels that it appears that the U.S. Army has finally caught on to the time-honored British military convention: “Why stand when you can sit, why sit when you can lay down and why lay down when you can sleep?” [At the end of this article, download the Police1 Guide to a better night’s sleep.]
Many of my veteran friends from both sides of the pond identified that their ability to catch the ZZZs any time, any place, anywhere is a well-honed skill.
Joviality aside, fatigue is an absolute killer no matter what uniform one wears, and it is worth looking at what the Army said, and what public safety can learn from it.
Army’s doctrine for the readiness training of soldiers
Army Field Manual (AFM) 7-22 – Holistic Health and Fitness establishes the Army’s doctrine for the readiness training of soldiers.
The 244-page tome lays out an entire ethos of how the soldier can be physically, mentally and spiritually ready to fight. Part and parcel of that preparation includes nutritional and sleep readiness.
While we are not training to fight the enemy, we are training to be ready to serve our communities – 24/7/365. Fatigue is very real in public safety, and the way we sleep, the quality of our sleep and, importantly, the length of our sleep can shape the effectiveness of our job performance.
The AFM isn’t telling us anything we don’t already know. The AFM identifies the benefits of napping and caffeine. The document notes that when regular nighttime sleep is not possible due to mission requirements, soldiers can use short, infrequent naps to restore wakefulness and promote performance. When routinely available sleep time is difficult to predict, soldiers might take the longest nap possible as frequently as time is available. During periods of restricted sleep (6 hours of sleep or less per night), napping, combined with appropriate doses of caffeine, may help to sustain cognitive performance and alertness
It is worth revisiting the benefits of rest using the key messages of the AFM. It reminds us that we are biologically designed to be awake during the day and sleep at night. Soldiers are reminded that to achieve optimal readiness, they must have sleep and the more sleep obtained the better. Inadequate sleep weakens performance and jeopardizes the mission. This is no different for any public safety function in this respect.
Here are six takeaways from the Army Field Manual doctrine on readiness and sleep:
1. The more sleep, the better
Most soldiers (and first responders) need 7 to 9 hours of sleep every 24 hours to maximize health and sustain performance. The brain requires sleep to maintain normal function. Sleep is necessary to sustain not only alertness but also higher-order cognitive abilities, such as judgment, decision-making and situational awareness.
During sleep, the body releases hormones that help repair and rebuild muscles and replenish energy. During sleep, the body also clears toxins that have accumulated throughout the day (as by-products of healthy brain functioning) from the brain, and fixes and transforms new memories into usable knowledge.
2. A good night’s sleep
Sleep duration and continuity are optimized in environments that are quiet, dark and maintained at a comfortable ambient temperature. Some individuals believe that they sleep better with music or a television on, that they can sleep anywhere and that ambient noise does not bother them. Research shows that this is not the case.
Soldiers do not get good sleep on a cot in the tactical operations center. Although sleepers are not aware of it, environmental sounds cause brief arousals – momentary speeding of the brain’s electroencephalograph activity during sleep – that effectively disrupt sleep continuity and reduce the restorative value of that sleep. Likewise, bright lights and excessively hot or cold environments can disrupt sleep continuity and reduce the restorative value of sleep.
3. Pre-sleep
Stress is incompatible with sleep. Pre-sleep routines that promote winding down – such as listening to soothing music, reading or taking a warm shower or bath – about 30-60 minutes before bedtime tend to facilitate the transition to sleep. These routines will maximize sleep duration.
Conversely, activities such as watching television, playing video games, chatting online and similar interesting or engaging activities, tend to arouse the brain and delay sleep onset. These activities reduce the amount of sleep obtained and should be avoided during the pre-sleep wind-down period. Those experiencing significant stress often find relaxation techniques such as meditation and mindfulness exercises helpful.
4. Lay off the booze and cigarettes
Tobacco product use is also antithetical to sleep. People smoke before sleep to wind down. The stimulant in nicotine tells the body to get active while it increases heart rate and alertness. Although alcohol increases drowsiness and can facilitate sleep onset, it subsequently lightens and disrupts sleep as the body metabolizes it during the night. It causes multiple arousals and awakenings, thus harming sleep more than it helps.
Abstinence is the best strategy when a good night of sleep is especially important for next-day activities or missions.
5. A hard day’s night
People who work at night might be less productive and less well-rested since they work when their brains promote sleep. The brain’s internal sleepiness-alertness cycle directly impacts performance. Because of this, work performed between 11 p.m. and 8 a.m. is generally less efficient (slower and with a greater number of errors) than work performed during the daytime and early evening hours. Leaders should anticipate reduced performance.
6. Off-duty sleep
Maintaining a consistent sleep-wake schedule on both duty and non-duty days has the benefit of strengthening and reinforcing the internal wake- and sleep-promoting processes controlled by the brain’s internal clock. These processes constitute the circadian rhythm of alertness.
If individuals get less sleep (for example, 6 hours per night during the duty week), then a sleep debt accrues. In such cases, it is better to sleep in on off-duty days and pay down the sleep debt, rather than sacrificing sleep to try to maintain a consistent sleep-wake schedule and strengthen the circadian rhythm of alertness.
Well-rested personnel is a function of leadership
The notion of “get your rest now because you don’t know when your next sleep will arrive” is as relevant to public safety as it is to the battle day. It is also a function of leadership and command. Each of my soldiers was issued an eat/sleep card that was completed and checked every day when in the field. Those who had been on prolonged tasks were assigned as priority sleepers; their sleeping bags were marked with colored tape, and they were not disturbed for a pre-agreed amount of time.
While we can’t tuck all our staff in at night (or day), at least we can allow them to rest and nap during downtime and extol the virtues of good restorative sleep in their off-duty periods.
NEXT: Fighting fatal fatigue in law enforcement
This article, originally published in October 2020, has been updated.
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