Last Updated: January 05, 2021
Woman sleeping

​Sleep is vital for health, performance, and well-being - and the better the sleep, the greater its benefits. This is why proper sleep hygiene practices (i.e. that promote optimal sleep duration and quality) are important for all adults.

The Performance Triad, composed of Sleep, Activity, and Nutrition is foundational for Army Medicine's transformation to a System For Health. Health for the Army means we have Soldiers who are fit, ready and resilient. About one-third of life is spent working, another third with family and friends and another third sleeping. 

SLEEP is your silver bullet! 

While more sleep won't necessarily prevent you from getting sick, skimping on it could adversely affect your immune system, leaving you susceptible to illness.  Follow these 10 EFFECTIVE SLEEP HABITS.

  1. Create a quiet, dark, comfortable sleeping environment.
  2. Use the bedroom only for sleep and sex.
  3. Stop caffeine at least 6 hours before bedtime.
  4. Don't drink alcohol before bed.
  5. Get your exercise in by early evening.
  6. Don't go to bed hungry.
  7. Maintain a consistent regular routine that starts with a fixed wake-up time.*
  8. Get out of bed if you can't sleep.*
  9. Nap wisely (preferably in the late morning/early afternoon, for 30-60 minutes).*
  10. Move the bedroom clock to where you cannot see it.*

*These sleep hygiene habits are especially critical for those experiencing sleep problems.

Walter Reed Army Institute of Research COVID-19 Sleep-related Handouts

Guidelines for Healthcare Workers and First Responders  External Link to help them sleep to the best of their ability

Steps for Leaders and Supervisors External Link to maximize sleep and reduce fatigue in employees 


Sleep On it : How Snoozing Strengthens Memories (April 2013) NIH News in Health 

When you learn something new, the best way to remember it is to sleep on it. That's because sleeping helps strengthen memories you've formed throughout the day. Read article External Link

Poor Sleep Damages Health (February 25, 2013)

UK research study found that a run of poor sleep (fewer than 6 hours a night) can have a potentially profound effect on the internal workings of the body through a dramatic change in activity in many different kinds of genes. Read article External Link

STAND-TO! on Performance TRIAD Sleep (February 13, 2013)

The Army Surgeon General has championed the Performance Triad of Sleep, Activity, and Nutrition to build resilience, improve readiness and enhance the health of the Army family. Read article External Link

Eat to Dream: Study Shows Dietary Nutrients Associated With Certain Sleep Patterns 

A new study from the University of Pennsylvania/Perelman School of Medicine shows for the first time that certain nutrients may play an underlying role in short and long sleep duration and that people who report eating a large variety of foods -- an indicator of an overall healthy diet -- had the healthiest sleep patterns. Read article External Link

PT Home Page


Coach, teach, and mentor in the areas of Sleep, Activity, and Nutrition with these Performance Triad Counseling Forms (samples) External Link (milBook - restricted access)