Blog Posts 1–5, based on the United States of America Department of the Army Field Manual: Holistic Healing and Fitness, describe what really matters for your child’s sleep. If sleep is an important enough topic for national defense than surely sleep should be considered a serious topic for parenting!
Army & Sleep Introduction: Sleep as a Weapon See the post on Instagram
This is the United States Department of the Army Field Manual titled Holistic Healing and Fitness or ‘H2F’. This is the instruction manual used by the Army to train civilians to become soldiers in what has been called basic training or boot camp. To become a soldier, a civilian must develop physical readiness, mental readiness, nutritional readiness, spiritual readiness, and sleep readiness [show chapter 11]. In this book, sleep is viewed as a weapon of war to win in combat. I will read brief segments from this manual twice. First, I will read the actual words. Second, I will substitute some words; for example, instead of ‘leaders’ I will say ‘parents’ and instead of ‘soldiers’ I will say ‘children’. Even though the goals of the military are different from the goals of parents, the theme of how leaders train soldiers for success on the battlefield is similar to the theme of how parents, as healthy sleep advocates for their children, help their children sleep well for success in life.
Army & Sleep # 1. Goal See the post on Instagram
“The goal of the Holistic Healing and Fitness (H2F) System is to build physical lethality and mental toughness to win quickly and return home healthy…and prepare Soldiers for a wide range of threats in complex operational environments. Using this doctrine, Soldiers will sustain high levels of foundational performance for extended periods. They will know how to quickly develop peak physical performance along with mental toughness required of operational assignments. They will be ready to deliver collective overmatch in multi-domain operations, win quickly, and return home healthy.”
The goal of parenting is to build a healthy child who is happy and successful in life and prepared to meet the challenges of a complex and demanding world. Using this doctrine, children will develop endurance and the mental skills required for adult life. As adults, they will be successful in whatever they do and have a healthy home life.
Army & Sleep # 2. Sleep Readiness 1 See the post on Instagram
“The overarching goal of the H2F System is Soldier readiness. This goal is met when training in the five domains of H2F is optimized. These domains are physical readiness, nutritional readiness, mental readiness, spiritual readiness, and sleep readiness. To conduct rigorous, demanding training that inspires Army pride, imbues the Soldier ethos, and maximizes common task competence, Soldiers must be physically and mentally motivated and engaged.”
The overarching goal of parenting is child readiness. This goal is met when training in the five domains of parenting is optimized. These domains are physical readiness, nutritional readiness, mental readiness, spiritual readiness, and sleep readiness. To accomplish the task of rearing a child that inspires parental pride, imbues the child with family and cultural values, and maximizes common task competence, children must be physically and mentally motivated and engaged.
Army & Sleep # 3. Sleep Readiness 2 See the post on Instagram
“To achieve optimal readiness, Soldiers must have sleep, and the more sleep obtained the better. Inadequate sleep weakens Soldier performance and jeopardizes the mission. The goal of sleep readiness ensures that the Soldier’s brain and body can tolerate repeated exposure to physical and mental stress. Like the rest of the body, the brain has physiological needs for food, water, and oxygen-basic needs that must be met to ensure proper brain functioning. However, unlike the rest of the body, the brain has one additional physiological need: sleep. The brain requires sleep to maintain normal function. Sleep is necessary for higher order cognitive abilities such as judgement, decision making, and situational awareness. In short, sleep makes Soldiers better at being soldiers.”
To achieve optimal readiness, children must have sleep, and the more sleep obtained the better. Inadequate sleep weakens children’s performance and jeopardizes their health and success in life. In short, sleep makes children better at being children.
Army & Sleep # 4. Sleep Readiness 3 See the post on Instagram
“Sleep is the critical requirement for brain health and function. Sleep readiness is the ability to recognize and implement the requisite sleep principles and behaviors to support optimal brain function. In turn, sleep readiness underpins a Soldier’s ability to meet the physical and nonphysical demands of any duty or combat position, accomplish the mission, and continue to fight and win.”
Sleep is the critical requirement for children’s brain health and function. Sleep readiness is the ability for parents to recognize and implement the requisite sleep principles and behaviors to support their children’s optimal brain function. In turn, sleep readiness underpins a child’s ability to meet the physical and nonphysical demands of activities in the family, at school, on the playground, in athletics, later, as an adult, in the workplace and to accomplish these activities, and to persevere and succeed.
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Army & Sleep # 5. Leadership 1 Beans and Bullets See the post on Instagram
“Think of sleep as an item of logistical resupply, like beans and bullets and plan accordingly. Sleep is essential to health and readiness. To optimize Soldier’s alertness and performance, leaders maintain as consistent and regimented sleep-wake schedule as possible to optimize sleep timing with an adequate amount of sleep opportunity to optimize sleep duration. Leaders also ensure that the sleep-wake schedule conforms as closely as possible to the brain’s natural circadian rhythm to optimize both duration and quality of sleep.”
Think of sleep for our children as an item of logistical resupply, like healthy food and exercise and plan accordingly. Sleep is essential to health and readiness. To optimize Children’s alertness and performance, Parents maintain as consistent and regular sleep-wake schedule as possible to optimize sleep timing with an adequate amount of sleep opportunity to optimize sleep duration. Parents also ensure that the sleep-wake schedule conforms as closely as possible to the brain’s natural circadian rhythm to optimize both duration and quality of sleep.
Army & Sleep # 6: Leadership 2 See the post on Instagram
“While good leadership is essential for a wide range of unit outcomes, leadership behaviors that target sleep can improve the sleep habits of unit members and the unit’s overall sleep culture. Sleep leadership behavior includes promotion of sleep awareness and the development and implementation of local policies that facilitate the ability of subordinates to practice good sleep hygiene. An example of sleep awareness is ensuring that subordinates understand the importance of sleep for health and readiness, as well as the negative consequences of sleep loss.”
While good Parenting is essential for a wide range of Family outcomes, Parent behaviors that target sleep can improve the sleep habits of Children and the Family’s overall sleep culture. Sleep leadership behavior includes promotion of sleep awareness and the development and implementation of Bedtimes and Naps that facilitate the ability of Children to practice good sleep hygiene. An example of sleep awareness is ensuring that Children understand the importance of sleep for health and readiness, as well as the negative consequences of sleep loss.
Army & Sleep # 7. Leadership 3 Water, Food, Fuel, and Ammunition See the post on Instagram
“Effective leaders consider sleep an item of logistical resupply like water, food, fuel, and ammunition. Sleep management optimizes Soldier’s performance in austere conditions. Sleep is a force multiplier. In healthy persons, there is no such thing as too much sleep. The goal in all operational scenarios should always be to maximize sleep duration because more sleep always results in greater alertness, resilience, and mental activity. That is, greater readiness.”
Effective Parents consider sleep an item of logistical resupply for their children like water, healthy food, fresh air, and exercise. Sleep management optimizes Children’s performance in austere conditions. Sleep is a force multiplier. In children, there is no such thing as too much sleep. The goal for activities at Home, School, the Playground or in Competitions, should always be to maximize sleep duration because more sleep always results in greater alertness, resilience, and mental activity. That is, greater readiness.
Army & Sleep # 8. Leadership 4 Parent Competency See the post on Instagram
“The restorative effects of sleep accrue primarily to the brain and are primarily manifested as improved cognitive performance. Accordingly, it is especially important that leaders and others engaged in higher-order cognitive tasks-such as mission planning, decision making, risk assessment, and problem solving-are afforded and take full advantage of opportunities to obtain adequate sleep. Planning for sleep in training and tactical environments is a leader competency”
The restorative effects of sleep, for our children, accrue primarily to the brain and are primarily manifested as improved cognitive performance. Accordingly, it is especially important that Parents who are engaged in higher-order cognitive tasks-such as making family plans, scheduling
children’s activities, decision making, risk assessment, and problem solving-are afforded and take full advantage of opportunities to obtain adequate sleep for themselves and their children. Planning for sleep in the home for family harmony, and for success at school, on the Playground, and in performance competitions is a Parent competency.
Army & Sleep # 9. The Brain See the post on Instagram
“The brain is the only organ or body part that requires sleep. Sleep is crucial for tissue repair and hormone synthesis to maintain peak performance mentally and physically. Sleep sustains brain and physical health, cognition, the immune system, and recovery after physical activity. This chapter provides tools and techniques for leaders and individuals exercising sleep readiness tactics, techniques, and procedures for a range of occupations and operational environments.”
The brain is the only organ or body part that requires sleep. Sleep, for your child, is crucial for tissue repair and hormone synthesis to maintain peak performance mentally and physically. Sleep sustains brain and physical health, cognition, the immune system, and recovery after physical activity. This chapter provides tools and techniques for Parents and Children exercising sleep readiness tactics, techniques, and procedures for a range of activities in the Home, at School, on the Playground, and in Sports.
Army & Sleep # 10. Basic Principles See the post on Instagram
“There are three basic interrelated principles of sleep health: sleep duration, sleep timing, and sleep continuity. Of these, sleep duration is paramount because the health and function of the brain is primarily a direct function of the amount of sleep obtained-the more sleep obtained the better. Sleep timing is critical because the brain’s internal clock strongly influences the ability to initiate and maintain sleep as well as maximize the amount of sleep obtained. The extent to which sleep is undisturbed by arousals and awakenings-sleep continuity [or Sleep Consolidation]- is important because this influences both the duration and depth of sleep, with deeper sleep being more restorative. Ultimately, the promotion of sleep health in the operational environment entails optimizing each Soldier’s sleep duration, timing, and continuity to the greatest extent possible, given existing mission constraints.”
Ultimately, the promotion of sleep health for your child in the home entails optimizing each Child’s sleep duration, timing, and continuity to the greatest extent possible, given existing Specific family circumstances.
Army & Sleep # 11. Sleep Duration 1 See the post on Instagram
“The more sleep Soldiers get, the greater their mental acuity, with faster response times, fewer errors, and fewer lapses in attention. Also improved are judgement, problem-solving, situational awareness, mood, resilience, and general well-being-to name but a few key Soldier attributes.”
The more sleep Children get, the greater their mental acuity, with faster response times, fewer errors, and fewer lapses in attention. Also improved are judgement, problem-solving, situational awareness, mood, resilience, and general well-being-to name but a few key Child attributes.”
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Army & Sleep # 12. Sleep Duration 2 See the post on Instagram
“Soldiers and leaders frequently ask, “what is the minimum amount of sleep needed to maintain military effectiveness?” There is no clear threshold amount of sleep below which effectiveness is compromised and above which effectiveness is sustained. The relationship between sleep duration and cognitive readiness (and thus military effectiveness) is best thought of as a continuum, with more sleep always producing improved performance.”
Parents frequently ask, “what is the minimum amount of sleep needed to maintain a healthy child?” The relationship between sleep duration and cognitive readiness and thus success in life is best thought of as a continuum, with more sleep for your child always producing improved performance.
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Army & Sleep # 13. Sleep Timing See the post on Instagram
“The brain has an internal clock-sensitive to the timing of sunrise and sunset. During daylight, the brain produces output that facilitates activity and wakefulness. At night, the brain signals brain deactivation, thus promoting sleep.
Maintaining a consistent sleep-wake schedule on both duty and non-duty days has the benefit of strengthening and reinforcing the internal wake- and sleep-promoting processes controlled by the brain’s internal clock. Individuals who maintain consistent sleep-wake schedules derive maximum benefits from the circadian rhythm of alertness, with well-consolidated sleep at night and optimum alertness during the daytime.
There is a temporary afternoon “dip” in alertness. The afternoon dip provides an opportunity for obtaining good quality daytime sleep.”
Maintaining a consistent sleep-wake schedule on both weekdays and weekends for your child has the benefit of strengthening and reinforcing the internal wake- and sleep-promoting processes. Children who maintain consistent sleep-wake schedules optimize the process of falling asleep, staying asleep, and ensuring quality sleep. Young children can generally take naps.
Army & Sleep # 14. Sleep Continuity See the post on Instagram
The restorative value of sleep is determined not only by the duration of the sleep period, but also by the continuity of the sleep period-that is, the extent to which the sleep period is continuous and uninterrupted. During sleep, the brain fixes and transforms new memories into usable knowledge. When sleep is interrupted or shortened, the beneficial effects of sleep are reduced.
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Army & Sleep # 15. Fundamentals 1 See the post on Instagram
“The brain needs sleep to restore and repair itself, to work efficiently, to fix new memories, and to process new information appropriately. Prioritizing sleep and ensuring that opportunities for Soldier sleep are maximized in all operational environments serves to optimize brain, psychological, and immunological health. In particular, sleeping properly before training improves attention, understanding, and learning. Sleeping properly after training improves the ability to both remember and appropriately utilize newly acquired skills and information.”
Prioritizing sleep for children and ensuring that opportunities for Children’s sleep are maximized at Home serves to optimize brain, psychological, and immunological health.
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Army & Sleep # 16. Fundamentals 2 See the post on Instagram
“Although some Soldiers may require a little more or a little less sleep, for the vast majority of Soldiers a steady diet of regular sleep is needed to sustain normal levels of brain function and health indefinitely.”
Although some Children may require a little more or a little less sleep, for the vast majority of Children a steady diet of regular sleep is needed to sustain normal levels of brain function and health indefinitely.
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Army & Sleep # 17. Fundamentals 3 See the post on Instagram
“Most Soldiers who regularly obtain a little less sleep every 24 hours pay a price: they unwittingly but steadily accrue a significant sleep debt, characterized by increasingly suboptimal alertness, reduced mental sharpness, and an impaired ability to recover from stress. These Soldiers typically believe that they are fine and may perform most basic duties adequately. From an objective standpoint, their alertness and mental acuity is significantly (and invariably) impaired.”
Most Children who regularly obtain a little less sleep every 24 hours pay a price: they develop Subjective blindness to sleepiness and steadily accrue a significant sleep debt, that is, Cumulative Sleepiness and it is characterized by increasingly suboptimal alertness, reduced mental sharpness, and an impaired ability to recover from stress. These Children typically believe that they are fine and may perform most basic activities adequately. From an objective standpoint, their alertness and mental acuity is significantly (and invariably) impaired.
Army & Sleep # 18. Fundamentals 4 See the post on Instagram
“Even for those who regularly obtain the generally recommended number of hours of sleep per night, more sleep can result in even better alertness and mental acuity. In brain health and mental functioning, there is no such thing as too much sleep. Therefore, to maximize brain health and functioning in an operational environment, Soldiers aim to maximize sleep as much as possible with the constraints of the operation. As sleep duration increases, so does the likelihood of mission success.
Even for those Childen who regularly obtain the generally recommended number of hours of sleep per night, more sleep can result in even better alertness and mental acuity. Therefore, to maximize brain health and functioning in the environment of the Home, School, or Playground, Parents aim to maximize sleep as much as possible with the constraints of the Specific family circumstances. As sleep duration increases, so does the likelihood of success in School tests, Athletic competitions, and Public performances.
Army & Sleep # 19. Fundamentals 5 See the post on Instagram
Insufficient sleep degrades the brain’s function. The more sleep the brain gets, the better it functions. The effects of inadequate sleep on brain function and performance are well-documented.
1. Reduced ability to concentrate, impaired judgement, problem solving and decision making.
2. Increased irritability and reduced mood.
3. Reduced motivational level.
4. Increased reaction time and slower response time.
5. Reduced ability to effectively cope with stress.
6. Increased risk of physical injury.
7. Increased time to recover from injury.
Army & Sleep # 20 Fundamentals 6 See the post on Instagram
“Insufficient sleep negatively affects not only cognitive performance, but emotional and social functioning. Adequate sleep promotes an optimistic outlook and social acuity, but failure to obtain adequate sleep on a regular basis makes a person less resilient to stress and stress-related disorders including depression.
In short, the brain has a physiological need for sleep, and sleep promotes the ability to think and maintain mental toughness. And the more sleep, the better. Although obtaining ample and regular sleep generally results in the ability to sustain normal levels of alertness and performance during the daytime, obtaining even more sleep results in greater brain readiness-enhanced mental sharpness and resilience in the field.”
Obtaining even more sleep for your child results in greater brain readiness-enhanced mental sharpness and resilience at home with the family, at school, on the playground, and in competitions.
Army & Sleep # 21. Sleep Environment See the post on Instagram
“Good sleep is essential for optimal performance and readiness. Factors to consider when optimizing sleep duration and continuity include: the sleep environment, a pre-sleep routine, and a sleep schedule that conforms as closely as possible to the brain’s natural circadian rhythm of alertness.
Sleep duration and continuity are optimized in environments that are quiet, dark, and maintained at a comfortable ambient temperature. Some individuals believe that they sleep better with music
or a television on, that they can sleep anywhere, and that ambient noise does not bother them. Research clearly shows that this is not the case. Although sleepers are not aware of it, environmental sounds cause brief arousals-a momentary partial awakening-that effectively disrupt sleep continuity and reduce the restorative value of that sleep.
Sleep duration and continuity for children are optimized in environments that are quiet, dark, and maintained at a comfortable ambient temperature. Some Children believe that they sleep better with music or a television on, that they can sleep anywhere, and that ambient noise does not bother them. Research clearly shows that this is not the case.
Army & Sleep #22. Pre-sleep Routine See the post on Instagram
“Stress is incompatible with sleep. Pre-sleep routines that promote winding down prior to bedtime tend to facilitate the transition to sleep. These routines will maximize sleep duration. Conversely, activities such as watching television, playing video games, chatting online, and similar interesting or engaging activities tend to arouse the brain and delay sleep onset. These activities reduce the amount of sleep obtained and should be avoided during the pre-sleep wind-down period.”
Stress is incompatible with sleep. For your child, bed-time routines and soothing to sleep help your child fall asleep easier. These bed-time routines will maximize sleep duration. Conversely, activities such as watching television, playing video games, chatting online, and similar interesting or engaging activities tend to arouse the brain and delay sleep onset for your child. These activities should be avoided before and during the bedtime routine.
Army & Sleep # 23. Sleep Schedule 1 See the post on Instagram
“Adequate performance is best achieved by Soldiers who consistently get adequate sleep on a nighttime sleep-daytime wakefulness schedule aligned with the brain’s natural circadian rhythm of alertness. Both sleep duration and sleep continuity are maximized on such schedules. However, military operations are often influenced by random and unpredictable events and requirements. Shift work is unavoidable for at least some deployed Soldiers.”
Adequate performance is best achieved by Children who consistently get adequate sleep on a nighttime sleep-daytime wakefulness schedule aligned with the brain’s natural circadian rhythm. Both sleep duration and sleep Consolidation are maximized on such schedules. However, family activities and routines are often disrupted by random and unpredictable real-life events and requirements. Staying up late for schoolwork or social activities is unavoidable for at least some children
Army & Sleep # 24. Sleep Schedule 2 See the post on Instagram
“The human brain is biologically hard-wired to be alert during the daylight hours and asleep during the nighttime and early morning hours. Because of this, poor quality sleep results from night shift
work even when Soldiers spend adequate time in bed asleep during the daytime. Although such a schedule is unnatural for the human brain, some adaptation to an abnormal sleep schedule does occur over time, but such adaptation is never complete. Soldiers always pay a cost in their waking performance and daytime sleep quality.”
The human brain is biologically hard-wired to be alert during the daylight hours and asleep during the nighttime and early morning hours. Because of this, poor quality sleep for your child results from Late bedtimes or staying up late for schoolwork or social activities even when Children spend adequate time in bed asleep during the daytime. Although such a schedule is unnatural for the human brain, some adaptation to an abnormal sleep schedule does occur over time, but such adaptation is never complete. Children always pay a cost in their waking performance and daytime sleep quality.
Army & Sleep #25. Sleep Schedule 3 See the post on Instagram
“The tendency to stay up later and sleep in later on off-duty days compared to on-duty days commonly results in a phenomenon known as social jet lag. The effect is similar to that experienced by individuals who experience jet lag after travelling eastward across a couple of time zones.”
The tendency to stay up later and sleep in later for your child on Weekends compared to School days commonly results in a phenomenon known as social jet lag. The effect is similar to that experienced by individuals who experience jet lag after travelling eastward across a couple of time zones.
Army & Sleep # 26. Short Sleep 1 See the post on Instagram
“When mission requirements do not allow for adequate sleep, the goal becomes twofold: to optimize alertness and performance during waking periods to the extent possible and to maximize the ability of Soldiers to take advantage of any opportunities for sleep that do occur. A factor that determines the extent to which alertness and performance are impacted by sleep loss is individual differences in sensitivity and resistance to the effects of sleep loss.
When Specific family circumstances or events do not allow for adequate sleep for your child, the goal becomes twofold: to optimize alertness and performance during waking periods to the extent possible and to maximize the ability of Children to take advantage of any opportunities for sleep that do occur. Individual differences in sensitivity and resistance to the effects of sleep loss means that you should not compare your children’s sleep to other children’s sleep
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Army & Sleep # 27. Short Sleep 2 See the post on Instagram
“No one can maintain alertness and performance indefinitely without sleep, but some individuals are more impacted by sleep loss than others. Leaders evaluate a Soldier’s performance since insufficient sleep impairs the ability to self-assess. As a rule, sleep-deprived Soldiers will
overestimate their own capabilities. Jet lag, social jet lag, and shift work tend to result in misalignment of circadian rhythm. Avoid over-the-counter sleep aids. These compounds do not improve sleep and they can impair post-awakening alertness and mental activity. Avoid over-the-counter melatonin since it does not increase actual sleep time.”
Some Children are more impacted by sleep loss than others. Parents evaluate their Child’s performance since insufficient sleep impairs your child’s the ability to self-assess due to Subjective blindness to sleepiness. As a rule, sleep-deprived Parents and Children will overestimate their own capabilities. Late bedtimes or staying up late for schoolwork or social activities tend to result in misalignment of circadian rhythm in your child. Avoid over-the-counter melatonin since it does not increase actual sleep time.
Army & Sleep # 28. Adaptation 1 See the post on Instagram
“The notion that one can adapt to sleep loss is a myth. Although Soldiers generally benefit from training as they fight, this does not hold true for sleep loss. Soldiers cannot be trained to perform better on less sleep. Although chronically sleep-restricted Soldiers do become accustomed to a reduced level of alertness, which they think is normal, objective assessments to reveal deficits show that there is no evidence of habituation or adaptation to sleep loss.
The notion that your child can adapt to sleep loss is a myth. Children cannot learn to perform better on less sleep. Although chronically sleep-restricted Parents and Children do become accustomed to a reduced level of alertness, which they think is normal, that is, Subjective blindness to sleepiness, objective assessments to reveal deficits show that there is no evidence of habituation or adaptation to sleep loss.
Army & Sleep # 29. Adaptation 2 See the post on Instagram
“Although Soldiers cannot train to perform better on less sleep, they can bank sleep. Sleep banking is achieved by significantly extending the nightly time in bed for multiple consecutive nights prior to embarking on a mission that is likely to result in inadequate sleep. Soldiers best accomplish sleep extension by going to bed earlier.”
Although Children cannot train to perform better on less sleep, they can bank sleep. Sleep banking is achieved by significantly extending the nightly time in bed for multiple consecutive nights prior to embarking on an event that is likely to result in inadequate sleep, such as Travel or studying for final exams or to participate in an athletic competition or public performance. Children best accomplish sleep extension by going to bed earlier.
National Security
This is the United States of America Department of the Army Field Manual (H2F) that establishes the Army’s doctrine for the readiness training of Soldiers. It presents individualized training that builds peak performance in
Holistic Healing and Fitness System is to build physical lethality and mental toughness to win quickly and return home healthy.
National Security depends on having a strong Army. Chapter 11 is Sleep Readiness.
A strong Army depends on Sleep Readiness.
Sleep Readiness for soldiers is stronger if soldiers had healthy sleep as children.
Healthy sleep in children depends on Healthy Sleep Habits.
When you help your child sleep well, your child benefits, your family benefits, and your country benefits.
Healthy sleep for your child contributes to National Security.
For more Instagram Reels:
Blog Post 90A: Fake News
Blog Post 95A: Sleep Tips
Blog Post 96A: Sleep Basics
Blog Post 97A: Brain Health
Blog Post 99A: Early Bedtime
Blog Post 101A: Nap Tips
Blog Post 104A Sleep Benefits
Blog Post 113A What a Parent Can Do
Blog Post 117A Sleep Facts
