Why this matters: Sleep is the foundation. Without it, every other system struggles to recover. Combat-related sleep disruption isn't just "bad sleep" — it's your nervous system refusing to stand down.
Check any patterns that apply to you. Track your sleep for one week. Use this data to identify what's actually happening.
Sleep Onset (Getting to Sleep)
Racing thoughts at bedtime
Mind won't quiet down. Replaying events, planning, worrying.
Physical tension
Body won't relax. Jaw clenched, shoulders tight, can't get comfortable.
Hypervigilance at night
Listening for sounds. Checking doors/windows. Can't let guard down.
Avoiding sleep
Staying up late intentionally. Dreading the attempt to sleep.
Need substances to sleep
Alcohol, cannabis, sleep meds, or other aids to shut down.
Sleep Maintenance (Staying Asleep)
Waking multiple times per night
Light sleep. Every noise wakes you. Never feel deeply asleep.
Waking in panic or alert
Heart racing, scanning the room, ready to respond to a threat.
Nightmares
Combat-related dreams. Themes of threat, loss, helplessness.
Night sweats
Waking drenched. Sheets soaked. Happens regularly.
Sleep talking or physical movement
Spouse reports you talk, yell, punch, kick, or thrash.
Sleep Quality & Daytime Effects
Waking exhausted
Doesn't matter how long you slept. Never feel rested.
Daytime fatigue
Dragging through the day. Coffee barely helps.
Irritability from poor sleep
Short fuse directly connected to bad nights.
Difficulty concentrating
Brain fog. Memory issues. Can't focus.
Napping to compensate
Crashing during the day because nights are useless.
7-Day Sleep Tracker
Date
Bed Time
Wake Time
Times Woke
Nightmare?
Quality (1-5)
Evidence-Based Sleep Actions
Set consistent wake time (even weekends)
No screens 1 hour before bed
Room completely dark (blackout curtains)
Room cool (65-68°F)
No caffeine after 2pm
Physical exercise (not within 3 hours of bed)
If awake 20+ min, get up briefly, then return
Consider: Prazosin (Rx) for nightmares — ask your provider
Charlie Company Cooperative — charlieco.co
Track this for one week. Bring it to your provider if you have one.