7 winning strategies Navy SEALs use to overcome sleep deprivation
Have a pre-sleep game plan.
Put together a list or reminder of what you need to do the next day.
We all have a lot going on, especially new parents. La Reau says you need to tackle that head on.
In the hours before bed, put together a list or reminder of what you need to do the next day.
"Every time I go home, I have a list of what I need to do the next day ... I feel like I'm prepared when I wake up in the morning," says La Reau. "I know exactly what I'm going to do and I sleep better at night for it."
Read more: A former Army sniper shares a trick for staying focused
Exercise is important, but well before bedtime.
Obviously. These are Navy SEALs.
Sleep when you can.
One military sleep manual advises special operators to use the lulls in combat to nap. "Uninterrupted sleep for as little as 10 minutes may partially recover alertness," the Naval Health Research Center report says.
A nap can boost your energy but don't zonk out too close to your bedtime, La Reau warns.
"Naps are really helpful, and any sleep is better than no sleep at all," La Reau says. "When the baby takes a nap, that could be a good time for you to take a nap."
Just think of it as a lull in combat.
Get a high-quality mattress, blackout shades, and a white noise machine.
"The bedroom should be a sanctuary for sleeping and relaxation and recovery, it's not to be used as an accessory or a work station," La Reau says.
He suggests black-out shades, a white noise machine, and a quality mattress.
"Sleeping on a high quality mattress is the best investment you'll ever make," he says.
Put away that phone. Seriously.
It's not just because of that blue light, either. It's about stress. You want to use the two hours before bed to relax and unwind — not get yourself worried.
"If you're going to check your email and you realize you have 10 emails — that doesn't help you be very settled at night," La Reau says.
Sleep can be a team sport.
An exhausted parent needs to recognize it, and call in reinforcements: friends, family, their partner.
"I think there's opportunities to have those open and honest conversations," La Reau advises. "Be like, 'You know, I've got a huge meeting tomorrow, I'm on a long period of travel, I've got a lot going on,' or someone's just completely exhausted.
"'Let me take care of all issues that come up with the kids tonight.'
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