A Good Night’s Sleep Makes for a Better Soldier Published June 27, 2013 By Marie-Reine Maroun Health.mil FALLS CHURCH, Va. -- Sleep, a vital component of a person's health, is not always valued as an integral part of overall physical and mental wellness. During the week, many people receive fewer than six hours of sleep almost nightly, leading to irritability, inability to concentrate, high blood pressure, poor immune functionality, and much more. "Most people need between seven to nine hours of sleep to function at their tip-top performance," Army Col. (Dr.) William Frey, medical director of the Sleep Disorder Center at the San Antonio Brook Army Medical Center in Texas explained. "Lack of sleep affects every organ in the body." Over a continued period, a shortage of sleep can exacerbate mood disorders like post-traumatic stress disorder, anxiety, and depression. It has a snowball effect, making the disorder worse and continues in a vicious cycle. While there are numerous causes for a poor night's rest, the most common is "behaviorally induced insufficient sleep," Frey said. "You're not getting enough sleep because you're doing something else." Many military personnel have families, are taking classes, and have their active duty responsibilities, leaving little time for rest. Insufficient sleep habits lead to problems with weight management, memory, metabolism, and even cardiovascular health, reducing a soldier's readiness and preparedness. Attempting to make up lost sleep isn't even an option. "There isn't a lottery for sleep debt," Frey said. Being consistent with a good night's rest is the only way to help maintain physical and mental health. According to Frey, who is also the sleep medicine consultant to the Army Surgeon General, maintaining a nightly routine and following a few practices can help achieve a good night's rest. Develop a consistent routine each night and make sure to wind down before going to bed. Read a light book instead of exercising, for example. Increasing the heart rate and body temperature will only force a person to stay awake. Make sure to establish a comfortable sleep environment free of distracting items like flashing lights on a digital clock and television. Instead, make sure lights are out and the room is a little cooler than usual. Stay away from unhealthy related substances including nicotine, alcohol, caffeine, and energy drinks which will only prolong the onset of sleep. Drinking alcohol before bed acts as a diuretic, forcing a person to wake up, and as it metabolizes, it causes the brain to become more active. Lastly, stay active during the day on a regular basis and, of course, maintain a healthy diet.