How to prepare for sleep deprivation
To achieve maximum sleep in a continuous operating environment there are several strategies that can be used to counter the many negative effects of sleep loss on military-relevant performance.
Up to 2 weeks prior to operations or the start of mission, Soldiers can pay down their sleep debt AND bank sleep by getting 8 or more hours of sleep. This will help to start the mission with a full bank.
- Use naps to achieve your 7–9 hours of sleep every 24 hours.
- A nap will improve alertness and performance. It also reduces mistakes and accidents.
- Although sleep inertia (the grogginess you feel upon awakening) may not be a problem for most people, it is NOT a good reason to avoid napping.
- If immediate responsiveness is required upon awakening, caffeine gum can be used immediately upon awakening to more rapidly restore alertness and performance.
- Use naps prophylactically. Taking too long of a nap, or naps taken to closely to bedtime may disrupt your nightly sleep.
- In sustained or continuous operations though, GET AS MUCH SLEEP AS POSSIBLE in as large chunks of time as operations or mission allows.
- Teens and adults may use naps to counter those times when sleep debt was incurred and to ensure maximum alertness.
Caffeine has positive effects on alertness, mental acuity, and physical performance.
- Caffeine is the most widely used stimulant in the world and it has a proven track record. After taking in caffeine (e.g., via a cup of coffee or energy drink), it starts to enhance alertness and performance in about 20 minutes. However, if caffeine gum is used, time to peak can be greatly reduced (to about 5 minutes).
- You can order caffeine gum through the Army's supply system (NSN 8925015301219) Stay Alert Energy Caffeine Gum). One piece contains 100 mg of caffeine. Use the gum according to the dosing schedule.
- Caffeine is found in a wide variety of food items, so it is important to monitor caffeine intake to maximize your ability to sleep.
- Caffeine DELAYS sleep, it does NOT replace sleep. The only way to recover from sleep loss is to obtain sleep.
- Caffeine doses ranging from 200–400 mg is shown to be effective and is often utilized to sustain performance in the context of sleep deprivation and sleep restriction. Up to ~400 mg of caffeine can be found in commercially available 16-oz servings of brewed coffee. NOTE: Monitor caffeine intake to maximize your ability to sleep.
Managing sleep countermeasures
Countermeasures such as energy drinks, soda, supplements, and coffee can only provide so much stimulation and should be used in moderation. Overuse or misuse of these countermeasures will ultimately have a negative impact your performance and your sleep.
Naps should be used when you are not able to get 7–9 hours of sleep per 24 hours.
It is highly recommended that caffeine consumption be discontinued at least 6 hours prior to bed time. "Sleep is ammo for the brain" and it is important to maximize the quality and quantity of sleep that can be obtained. It is equally important to understand that the effects of caffeine are reduced if it is over used.
Caffeine Dose and Timing|
Sustained Operations (no sleep)||
200 mg @ 0000|
200 mg again @ 0400 and 0800 h, if needed|
Use during daytime (1200, 1600) only if needed|
Night Operations with Daytime Sleep||
200 mg @ start of night shift|
200 mg again 4 hours later|
Last dose: at least 6 hours away from sleep period|
Restricted Sleep (6 or fewer hours of sleep)||
200 mg upon awakening|
200 mg again 4 hours later|
No caffeine within 6 hours of lights out|
If you notice any of the following, you may need to lower you daily caffeine intake.
- Problems falling asleep or staying asleep
- Stomach upset
- Fast heartbeat
- Muscle tremors
Using caffeine to counteract sleep deprivation can create a vicious circle. For example, you may drink caffeinated beverages because you have trouble staying awake during the day, but the caffeine disrupts your nighttime sleep which increases your sleep debt and sleepiness on the following day, so you consume a larger amount of caffeine, which subsequently worsens your nighttime sleep even more, and so on. To help avoid getting trapped in a vicious circle, closely monitor and control the foods or beverages you consume. Many contain caffeine although they may not list exactly how much caffeine they contain.
Caffeine content of popular products
Product Approximate Amount of Caffeine|
1 16-oz. bottle of Coke® 50 mg|
1 squirt (1/2 tsp) MiO® Energy Water Enhancer 60 mg|
1 16-oz. bottle of Diet Coke® 60 mg|
1 8.3-oz. can of RedBull® 80 mg|
1 piece of Stay Alert® chewing gum 100 mg|
1 Monster® Energy Drink 160 mg|
1 tablet of NoDoz® 200 mg|
1 16-oz. Starbucks PikePlace® Roast coffee 330 mg|
Caution: High doses of caffeine from (caffeine-containing) beverages have led to the doubling of caffeine-related emergency room visits from 2007–11. These events typically (but not always) involve consumption of large amounts of caffeine by individuals who are especially sensitive to the effects of caffeine.
NOTE: Use of trademarked name(s) does not imply endorsement by the U.S. Army but is intended only to assist in identification of specific products.