SLEEP MANAGEMENT INSUSTAINED OPERATIONS
USER'S GUIDE
P. NAITOH
C.E. ENGLIND
0. H.RYMAN
DTIC
D ..
REPORT NO. 86-22
OLCTI;.E
I~~
owlY
I
A pAIc
w tr
"!I
~N
NAVAL HEALTH RESEARCH
,ENTER
P.O. BOX 85122
SAN DIEGO, CALIFORNIA 92138-9174
NAVAL MEDICAL RESEARCH AND DEVELOPMENT COMMAND
BETHESDA, MARYLAND
+6
.)
•
.
5-,)
SLEEP MANAGEMENT IN SUSTAINED OPERATIONS
USER'S GUIDE
PAUL NAITOH*H
2
CARL E. ENGLUND*
DAVID H. RYMAN*
DTIC
'>2NAVAL
ELECTE
HEALTH RESEARCH CENTERt
P.O. BOX 85122
GT1~18
SAN DIEGO, CA 92138-91741
Report
A
~Bethesda,
views
86-, ¾
No.
by
Naval
Medical
Research
and
Development
Command,
MD, Department of the Navy, under Research W.ork Unit MF5E3.528.O1B-0003.
presented
Department
supported
of
in this
the
Navy
paper
has
are
been
those
given
or
of
the
should
author's.
be
No
inferred.
endorsement
This User's
The
by
the
Guide
i
dedicated to members of the U.S. Marine Corps, who were subjects in a series of studies
on human endurance
Lieutenant
Ronald
enthusiastic
limits
in sustained operations.
P. Crismnan
support
of
NHRC
for
SUSOP
his
supervision
program,
The
The
of
*Ergonomrics Department
4,r
Appiroved
NV
data
authors
editorial assistance of Tamsin L. Kelly, M.D.
1)Wo3VS
authors would
STAEr
r
kta4
"oQ&bi
cnllection
gratefully
like to
and
thank
for
his
acknowledge
the
Sleep Management User's Guide
CONTENTS
Page'-•
............................
EXECUTIVE SUMMARY .......................
SECTION 1
4
.........................
CHALLENGES ........................
Background and Probleh.s ................
1.1
Purpose of Sleep Management User's Guide ........
2.0
Sustained Operations: What are they? .......
2.1
Sleep Management: What is
2.2
Sleep Management: How is it
SECTION 3
55"
...........
5
..........
SUSTAINED OPERATIONS AND SLEEP MANAGEMENT .......
.............
5
.................
it? .............
6
done? ...........
...............
6
HOW DOES SLEEP MANAGEMENT WORK? ...........
..............
8
3.0
Identifying signs of performance degradation ........
3.1
Preventing Performance Degradation ......
..............
..
13
3.2
Overcoming Performance Degradation ......
..............
..
14
4.0
The Work/Rest-Sleep Plan ........
4.1
Recognize Signs of Degradation ........
4.2
Know Tolerance to Sleep Loss. .......
4.3
Develop Self-Control to Sleep When You Must
4.4
Use Aids to Measure Sleep Loss Effects ....
. . . .
................
.......
.........................
Plus 7 Task ................
........................
............
16
...
16
17
..
17
..
17
...
18
. ............
..................
p
--
19
...
21
22
....................
CONCLUSIONS/SUMMARY .................
,•
18
. . . . . . ...
Learn the Facts About Sleep ...........
..
.
....................
Mood Scale ................
1%
15
15
.................
Check Your Body Temperatui....
SECTION 5
8
.....................
Sleep/Activity Diary ...........
4.5
.......
. . . .
.
SLEEP MANAGEMENT IN SUSOP FIELD TRAININGS..
SECTION 4
•
4
....................
1.0
SECTION 2
1
2Pae
,,
• _. ..•
._.
.
.
.
.
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.
SUMMARY
satisfy
the
continuous
work
military
all
needs
The
who
Sleep
sufficient
battles
work
in
logistics
establishing
have
major
unreliable
people
objective of sleep
levels,
the past,
of
schedules.
operations
schedule.
at
sleep
and
is
environments
an
application
requiring
compliance
logistics
sleep
demanding
is
to assure
With
technology,
these
to fight both night and day,
meat
sleep
of
basic
in
sustained
informati on
not satisfying
severity
Guide
of
that
sleep
consists
Section
1
about
of
sleep
It
and
Four
major
with
the
Section
consist
and
of,
field
being
what work/rest-sleep
and
resolved.
are
and
purpose
is
to
of
to determine the
loss.
The
User's
for
conoluaion,/sumrnary.
co•marýdrrs
are
facing
as
operations
and
sleep
loss
0
give
mood Consequencee
sleep
so
S
Guide explains manage-
section
sustained
.
.
In
combat troops
in
sustained
to keep them
of sustained operations without
2 offers details of what
then explains
are
Its
of
command
-,
work/rest-sleep
techniques
effects
final
under his
effective days and nights over, the duration
and sleep.
drugs.
behavioral
ill
a
the
women
the
to
effectiveness.
because
This User's
using
and
f".ghting men and women,
problems
best available
with
which
and
and
the
sections
men
of
need
to cope
challenges
management
without
provides
debt
introduces
operations:
operations
human
need,
losing sleep.
shift
poor night visibility
This means that sleep logistics has become ever more critical
required
a
for -maintaining their combat
improved
of
%%.t-'."-
to
sleep management
to
that
were often limited to daytime due to
equipment.
of
how
and
sleep
about
of knowledge
consists
logistics)
(sleep
iiianagement
Sleep
combat
proper rest
.
,-.
.X-.
and sleep management
problems
are
during
N.
t* A
the
pre-daployment,
reviews
by
three
detaila
fieJd
during
sleep
tolerance
and (5)
,
to usa
loss,
eom5n1nder,
i mportant
(I1)
to
(2)
(i1)
to
to
aids to measure
body
task
performance
(1)
These
recognize
develop
sleep
In
of men
add 1 iion,
ltoepsa
toa
be
taken
ii
a
t,
non -pharar
2-
og
are:
of
Four
it.
-
3.
caused
% .- 0-..
• -".-.
problem,
Section
tl
sleep
in
(1) to
see
degradation,
if mission
(3)
to
know
to sleep when you must,
aids which are siuggested
mood scale
sIeet'p
le ;-n more Facts about huems a sleep need.
of' the
commanders manage
in order
(2)
Section
and women under their charge
:igns
effects.
sleep/activity di iry,
temperuture.
field
signs
overcome
to
techniques
the
phases.
performance degradation
ways
ielf'-control
loss
postoombat
identifying, the
devising
and
and
copes with
problems:
operation.
management,
to sleep
and
combat
techniques by which
optim•l
sustained
measur'ing, sleep Ios, are:
task ,
los
degradation,
to assure
future
requires
sleep
psychophysiological
training
n
and
performance
five
pre-combnit,
ways by which sleep management
wor'k/rest-sleep
preveniting
cdeployment,
I.I
(3)
ma nagemant
i
iran
•.
""'
'
f itld
cI
c(O)cinnluded that tihr
e I approaich
ýi
ti) sleep
"
for
Plus 7 addition
requires
-.
,(olgeIirlrt
morit
ar'e
.-.
-%
to prepare
a work/rest-sleep
techniques to detecG and
plan to meet
sleep
needs and
compensate for sleep debt effects.
to utilize
self -diagnosis
Nine key recommendations
for sleep management are listed, along with five non-drug measures to avoid deleterious
effects of sleep loss.
K%
-"41
YEW
I
.1
0-4
DTAA
A
-
SECTION
This User's Guide
ment
for the military
at
Williams
Harold
explains
(sleep
Walter'
includes work/rest-sleep
required
to work
management
logistics)
Reed Army
planning,
without
sleep
hour or longer period until
or
are not
relieved
rest.
An
Continuous
extended
work
re-supplying
from
period
are
not
front line will
the past, major battles
unreliable equipment.
to
prevent
work,
and
f'tigue
these degrading
Background
Behavioral
continuous
effects
to
problems
in
period or
as
a
the
lapses
means
military
immortalized
there
your
are
intense continuous
assigned
may
have
limited
to
job
one
a 24-
the
more
front
in
work episodes where
k•.
and you have no time for sleep
or
involved
undesirable
changes
result. from
during an
associated
continuous
line.
The
episodes
in
losing
extended
of
shift
with
operations
Normandy
overwhelming
uncontrollable
proposed
throughout
work
groups
episodes.
involved
of continuous
work.
in
In
night visibility
and
are being resolved.
%
•
job performance,
sleep.
work
It
period
also
moods,
willing-
discusses
by sleep
how
management,
to
so
can be accomplished.
military
during
disorientation,
of efficiency
and Problems
work
observation
level
'
defeated.
also be
which
that military objectives
1.0
same
you are
required to fight both night and day.
This User's Guide discusses
ness
is
a matter of serious concern when
were often limited to daytime due to poor
these problems
With improved technology,
This means that. you may be
Sleep manage-
was developed almost 30 years a3go by then LtCol
which
Sleep logistics,
Institut~e of Research.
periods,
work
sleep without using drugs.
about, the
performing
episodes
the
at
of
will become
the enemy
During such extended work
you
1 CHALLEN(ES
attention
handling
are
Operation
sleepiness,
in
an
these
and
and
extended
well
in
WWII
to
work
by work/rest-.sleep
planning.
by Bill Mauldin's
cartoons of Willie
and Joe.
portrays
give
problems
with
George
vividly
memory.
behavioral
4
period
documented.
inability
poor
work
and
Sleep
during
Sleep
E.
the
receive
logistics
an
logistics
episodes
of
Marshall's
problems:
order.,
due
have
been
extended
work
have
been
^'m
r
1.1
Purpose of Sleep Management User's Guide
The
purpose
commanders
about
satisfying
that
determine
the
The Guide
is
Health
of
this
human
need.
sleep
of
sleep
upon more
Research Center,
Guide
is
and
the
need
The User's
severity
based
User's
Guide
debt
than a
to
basic
behavioral
will
and
provide
provide
to cope
decade of
and
the
with
information
mood
best
the ill
research
on
consequences
available
ff'fects
field
for
of
not
techniques
of' sleep
sleep, conducted
by the
to
loss.
Naval
San Diego.
SECTION
2
SUSTAINED
OPERATIONS
AND SLEEP MANAGEMENT
W!,
This Section
2.0
Sustained Operations:
Sustained
period
rest.
operations
longer,
continuous
than
work
ments
in
weather,
(2)
by the
or
There
ing,
are
to
and
Sleep Management.
continuous
sustained
during
which
limited
of
for sleep.
and
is
(3)
words,
without
tasks
one
pause
primarily
by
or
more
break/-
improve-
endurance,
ieapon
a
(1) limited
With
the duration of rUSOP
and not b'
over
for
the past:
limited endurance.
fight
to endure an extended
of
contain
of CWES in
determined
other
will
one works
the duration
CWES
In
operation
time
unreliability,
performance
is
which
f
determined
reliability,
darkness.
as
time period
a
SUSOP.
distinct
fighting with
with
by Sustained Operations
involve
Each
(CWES)
ability
opporturities
such
and
even
short
on
to
the
front
of
rest,
fighting quickly.
5U
has
contact
re-supply.
pauses
periods
VWESand
both
environment
movement
for rest/sleep
However,
for
includes
field
as
re-grouping,
no chance
SUSOP.
which
A battle
phases
consolidation,
single
(SUSOPS)
the duration
need
meant
What are they?
equipment
unit's
An extended
referred
is
factors have
technology,
limited
what
hours.
episodes
night,
by the combat
a
24
Three primary
vision at
is
describes
relatively
varying
enemy
The periods
are
line,
CWES.
there
although
quiet
levels
forcei,
of
of
periods
intensie and
There may
periods
is
intensity,
off
fight-
continuous
be many of these in
are
relatively
one
must
be
quiet
ready
to
periods
resume
r
2.1
Sleep Management:
What is
Sleep management
consists
need
of
people
schedules.
ances,
with
It
who
is
of knowledge
in
concerned
poor moods,
discovering
work
it?
demanding
with how
about sleep
environments
to prevent
and
and lowered willingness-to-work
new
psychological,
and how to satisfy
of
shift
and
the sleep
continuous
cope with deteriorating
perform-
caused by lack of sleep.
physiological,
pharmacological,
work
It
deals
nutritional
and
biochemical methods to remedy and counteract the negative effects of sleep loss.
Sleep
logistics
establishing
is
is
an
and requiring
application
compliance
sleep
management
to a work/rest-sleep
to
military
schedule.
operations
Sleep logistics
as much a branch of military science as logistics concerned with how to move,
clothe,
and
house
logistics
plans
logistics
is
soldiers,
the
time
or
and
how to
place
straightforward:
stress from CWES
supply
for
fighting
sufficient periods of quality sleep.
and
of
and maintain,
them
sleep
men
in
and
with
a
arms
SUSOP.
women,
at
and
ammunition.
The
objective
all
levels,
feed,
Sleep
of
sleep
must
have
They must be able to recuperate from the fatigues
as
an
individual
and
as
a fighting
unit,
combat-
effectiveness during a SUSOP.
2.2
Sleep Management: How is
it
done?
Sleep management provides ways to reduce sleepiness and to reduce the accumulation
of fatigue during CWES.
PRE-DEPLOYMENT
determine
periods
possible.
Since
PHASE:
Using
available
changes
for
In
mission
sleep
SUSOP
and
scenario
the
requirements
recommends that several work/rest-sleep
operation
total
will
amount
be
guidelines,
of sleep
inevitable,
plans be prepared
you
hours
that
must
are
sleep management
for all phases of a SUSOP so
that the best plan for altered SUSOP requirements can be adopted.
You must become familiar
For
example,
some
may
Sleep in a MOPP IV is
environments
is
have
to
sleep
in
a
chemically
unfamiliar and will be poor in
anticipated
ccmbat unit to practice
Prior experience a1il
with the surroundings where
in
a forthcoming
sleeping
reduce
in
SUSOP,
6
protective
quality.
during
Similarly,
unit will
garment
If sleep in
sleep management
these environments
the level of stress.
the combat
(MOPP
sleep.
IV).
such unusual
requires of your
a pre-deployment
phase.
good sleep managers will
try out anticipated work/rest-sleep schedules before a SUSOP.
DEPLOYMENT PHASE:
Sleep manigement
deployment phase,
sleep will be reduced.
in
vehicles
uncomfortable
deployment phase,
and
from
realizes that,
Sleep quality will also suffer from traveling
changes
in
pre-planned work/rest-sleep
as closely as possible.
Otherwise,
fully combat effective,
under time-pressure during the
time
zone
schedules
and
climate.
During
the
should be adopted and followed
I
members of the combat unit may be too tired to be
even before the pre-combat phase.
PRE-COMBAT PHASE:
The body has a circadian
-
rhythm associated with the time zone
to which it is adapted.
People are most effective during the period of circadian peak,
in the afternoon.
We are least effective at the circadian trough, in the early morning
hours.
When there
actual combat,
to
I
it
of a week or more between
Eleep
However,
is
the U.S.
a delay
the best
tion time zone.
pattern,
is
schedule is
if
there
is
the work/rest-sleep
in
the
space
in
a combat zone and
Z
%fl *
pattern of the destina-
no time to adjust to the local work/rest-sleep
best to stay with the work/rest-sleep
astronauts
arrival
craft
who
pattern of the home base,
stayed with
Houston
time.
In
similar
that case
,
you and your combat unit members will not follow the circadian rhythm of those who have
adjusted to local time.
You may be sleeping during the day and working at night.
Body and performance
new day/night cycle.
efficiency
For example,
are
influenced
because
adjustment
0200-0500
to the
hours
is
adjusted
to a
•
combat unit members may be engaged with a job in the
afternoon of the local time which may correspond
Without prior
by how well one
local time,
i3 a circadian
to 0200-0500 hours of home base time.
your
daytime
low point
in
performance
performance
would be poorer
efficiency.
Leaders
%
should be aware of this inefficiency and plan the workload accordingly.
COMBAT
ea.ures,
the
physically
prevent
PHASE:
sleep
By
means
manager
and mentally
of
ures,~~~
a
work/rest-sl eep
attempts
exhausted
to
th
avoid
plan
lepmaa
a
situation
at the same time.
and
where
However,
all
personnel
operational
plans,
adoption of optimal work/rest-sleep and shiftwork
counter-degradation
are
-
r q
demands may
resulting in siginifi-
%
cant loss of sleep in all personnel.
One
sleeping.
remedy
is
Remember
making
that
the
oily
A
most
of
sleep
can
any
lull
satisfy
during
the
the need
combat
phase
for sleep;
effects of sleep loss on performanee can only be overcome by ,sleep.
by
briefly
the detrimental
.'-
Merely resting fIat
7..d
~~*~**'*
-'-C
'"'
Llph~.Fhra.~'
k-~
-
0
%P.a.
..
.
---
.
.
(on a bed)
does not help.
Uninterrupted
short
sleep
of
10
minutes
or
longer
is
beneficial
in
partially
recovering alertness and maintaining a baseline level of
taking sleep may be risky, especially in the combat phase.
job performance.
However,
You may wake up from sleep
I-
This post-sleep state,
usually lasting 5 minutes,
:.
sluggish,
confused,
is
uncoordinated.
known as sleep inertia.
sleep
(lost man-hours
'r
The sleep manager must balance between negative effects of
and
sleep
inertia)
and
positive effects
of improved
ability to
perform ;ijob after sleep.
0
POST-COMBAT
PHASE:
Immediately
members should be allowed
the completion
to sleep for up to ten hours.
they tend
as
not desirable
following
Longer periods
combat unit
of sleep are
and a delay in getting back
to cause sleep drunkenness
the pace of normal schedules.
of a SUSOP,
to
Hours of lost sleep during SUSOP need not be replaced by
an equivalent increase in hours of sleep.
After a long first
recovery sleep,
the sleep
duration should be kept within a normal range for subsequent sleep periods.
The sleep
manager
increased
should
be
aware
1%"
that
longer
than
five minutes
sleep
inertia
and
susceptibility to naps may occur for a week following a SUSOP.
SECTION
Sleep
Management
will
symptoms;
of
poorly
and
(3)
managed
overcome
HOW DOES SLEEP MANAGEMENT WORK?
(1) prevent
motivation by devising the best
symptoms
3
degradation
work/rest-sleep
or no
sleep
and
degradation
by
in
performance,
plan for
increase
SUSOP;
any
combat
re--allooation
moods
of
(2)
and
work
identify
unit
awareness
jobs
and
the
of these
utilization
of
6
performance aids.
Identifying Signs of Performance Degradation
3°O
Symptoms of sleep loss are variable.
uals
and
more
prevalent
may
be
intermittent.
and
However,
last longer.
not. only on hours of wakefulness
-J
be
done,
"A
.
severity
Mood
4
of
and
physical
Motivational
They are not
as
When these
sleep
debt
alwayr
present
accumulates,
symptoms appear
in
Changes
and
time of
Early
%
symptoms will
each individual
but. also on tolerance to sleep loss,
workload,
in all individbe
depend
kinds of tasks to
day.
symptomzi
of
insufficient
sleep
include
in mood and decreased
changes
less
energetic,
more
cheerful,
less
alert,
less
Combat unit members may feel
willingness to work.
irritable,
increasingly
and
negative
and
Individuals who regard sleepiness and mood changes as signs of weakness 9ften
sleepy.
deny negative
moods and tiredness but may admit to decreaned
sleep
prolonged
combat
loss,
will
unit members
pass
kk
After a
positive mood.
from increased
#A
%-e'
and
irritability
negativism to a sense of dullness and weariness.
'S.
I
Less positive and more negative mood.
0
Less willing to work due to lack of energy.
*
Decreased initiative (decreased
willingness to report events and interact with
others).
Impaired Attention
B.
cannot
uals
on
concentrate
Attention span becomes shortened.
job
the
Intermittent
long.
for
Sleep deprived
dream-like,
individ-
irrelevant
thoughts cause lapses of attention.
o
Decreased vigilance
6
Decreased ability to concentrate
*
intrusion of irrelevant thoughts.
0
lroreased lapses (an increased number and duration of intermittent loss of
(decreased sustained alertness).
'e'.-
focused attention).
(decreased
'4
focused attention).
recall
what you were just told,
events
or
to
short
retaining
about
memory.
term
A sleep
and
events,
messages,
or read.
heard
saw,
is
A common sJign of sleep loss
Memory Loss for Recent Events
C.
individual
deprived
data
only
Memory loss is
to
find
the inability to
limited to recent
often remains
that
later
these
confident
have
been
forgotten.
D.
Variable and Slowed Responses
the members
of a combat unit can manolge
effect of sleep
but more
vucry
slow.
Under high work demands,
loss
on
as unevennies:-s
The
clangoer
response
in
is
only
time appears,
response
time,
Some
the best. response time
slightly affected
not
by sleep lost.
sltowing do<n of n
re,.ionsus
rernain
fast;
The
rps
others
become
of' s3leep loss i s the unpred i etabi e fto i l.ure or slow i ig dlown ofC
s
a ppropr iate respIonsies.
IC%
C
. .
. .-
.
E.
Vision Illusion/Hallucination
members
The
of the combat
of
prevalence
unit may see
visual
develop these symptoms.
F.
Failure
available.
significantly
of 36
hours
the
combat
workday.
ability
errors
unit
Task
to
but
unit
Impaired
orders
is
able
is
interferes
in
and
in
detect
only
to
due to
intrusive,
result
accuracy
Performance
not really
Some
Eome
there.
may
never
completion
with
of
the orders aloud,
from
result
is
good
difficulty
For example,
to
incoming
to
signals
in
memory,
thoughts.
task
to task
demands
demands
remembering
follows a circadian
rhythm.
However,
the
a
usual
decreased
(errors
of
indiscriminately
members of
directives
members
Performance
Speed of reading written documents
sleep loss.
is
after a CWL
Similarly,
short-term
respond
tasks
only 50% of the average
dream-like
from responding
after
in
impaired
irrelevant,
failure
assigned
a normal workday.
70% of
the
omitted altogether.
performing
than 24 hours.
expected
degraded
frequently
experience
sleep,
rarely experienced.
by repeating
Effectiveness
(errors of commission).
comprehension
may
be
performance
or inaccurately
is
becomes perfunctory and eventually is
work output
may
less
without
variable.
the combat unit may be able to perform
frequently
and
omission)
loss
Sleep
of verbal
Performance
concentrate,
most
is
hallucinations
lowered when a CWE lasts longer
duration,
hours
feet or changing socks or filling up canteens whenever water
Task
message coding/decoding
of
and
Routines
Complete
Confirmation
Impaired
24
Auditory illusion or hallucination
standard operation procedure,
G.
more than
incorrectly or even see what
illusions
such as drying
routines,
becomes
to
After
in
the
The worst performances
slows down
the combat
documents.
occur
during
is
performed
with a
to
very hard.
early morning hours.
H.
Exaggerated
Feeling of
feeling
physical
subjective
of
follows a cireadian pattern.
feel
that more effort
is
load were performed later
exertion
your
tLack
combat
Normal ly,
of Insight
required
unit.,
your
to do the
ini the dlay.
on
especially
obuservmt-iens
ranging
Physical
from
very
work
light
This
Ic the early morning hours members of the combat unit may
so that combat unit members may
physical exertion,
However, c
y.
Physical Exertion
,iame physical
workload
than
if
this work-
Sleep loss exaggerates this early morning change
feel like stopping work due to exaggerated feelings of
can
'e continue workin[g without causing physical harm.
impaired
Juris[;
(of
combant.
Behaviors
a
CWM.', and
uni t.
10
.2
You
observe
correct
ner,ho'';:
behaviors
tihe ir
corr'spoalaos
in members of
inadequa•ite
welt
withn
responses.
their
solf-
For
observations,
the
Incoming
signals,
be
attentive.
more
self-observation
of
power
unit
The
agrees
become
pointed out by
J.
when
impaired
you
observe
behavior
is
correction
with your
outside
or
of
a
person
from
to
and
behavior
the
such
been
when
inattentive
that
the
sleep loss,
an
angrily
deny
person's
the
however,
that
extent
the
such
to
them to
you command
fact
With
observation.
impaired
has
corrected
results
deteriorates
insight
unaware
that
quic'kly
rapid
self-observation
members
combat
impairments
you and any others.
Failed
Verbal
Coiunication
This
is
caused
by
attentional
lapses
combined
field
to
happens
it
when
serious
most
is
It
memory.
term
short
impaired
with
example,
_ .
-
"
commanders.
) _;--•..
Since
sleep
conversations,
deprived
and
result
in
due
wander,
sleep
to
result
failed
from
if
Bickering
one positive
each other,
begin
amount
of
e.pecially
mental
a
makes
It
loss,
difficulty
not
verbal
Members
of the
but a
form of
exchanging
are
I.s being
continuously
discussed,
the
combat
and cross-check
effects
sense
of
their
conversation
phrases and ideas.
communication
of
attentive to ongoing
very
unit
and
difficult
are
omitting
and/or
to
Ignoring
This is
may
tends
likely
less
given answers.
of sleep loss.
numbness,
Impatience
and
to
-.
have
orders
mainly caused
routines,
"
by
impaired
also contribute.
is
sleep
to remain
what
you ask questiona
aspe.,t.
to have
effects
loss
a combination
short term memory
fail
and contain repetitive
communication,
verbal
increased
remember
misinterpretation.
misunderstandings
can
to
fall
beco.ne fragmented,
weariness
individuals
shows
and messages.
up
a
to
ii
a
In
a
period
point.
a
to
SUSOP,
serious
of
by sleep loss.
thit. the sleep deprived
continuing
bickering
caused
orders
severe.
after
irritability
The
It
talk.
a
decline
symptom
iereased
As
of
individuals
frequency
decreases(
when
long as
in
sleep
bickering,
However,
are
loss.
goes on,
memsage
Whei,
individuals
exhaustion.
be
to
%
individuals
sleep loss
exchanges
bickering
may
talking
increases with
deprived
bickering
overall
still
of bickering
sleep
bickering has
in
and
the
";
decreases,
a
state
of
~,--
0
Diffi'ulty
in
givin,/receivirg
Q
Incoherence
t
Di~fficulty in maintainingK effeCtive verbal communioat~ions
and/or
fragmented
orders
speech
::.-..
...............................................
many
K.
Signs of Jet Lag
Jet lag is a common experience which occurs after crossing
time zones while traveling in a jet plane.
It
involves general malaise and
inefficiency.
seriously
disturbed
Jet lag symptoms include poor moods,
sleep,
headache,
and
acute
intestinal
increased irritability,
iperformance
upset.
Jet
lag
N
occurs
because internal biological functions are organized by the circadian rhythm which is
harmony with the local time clock.
.•
The orderly sequence of waking and sleeping is
in
set
by the daily rhythms around a local clock.
When
you and
your combat unit members
fly east or' west
many time zones and try to resume working,
timý-.
For example,
if
different
from tbt home base
you fly east from Los Angeles to West Germany,
time (the home base time)
time.
local time is
from a home base across
will be nine hours out of synchronization
your body clock
with West Germany
Working between 1100 and 1500 West German time means that your body and mind are
working
at 0200 to 0600 Los Angeles
circumstances,
L.
time (the
Under these
the best performances and moods cannot be expected.
Signs of Shift-work Fatigue
ance degradations
A typical
on duty (e.g.,
period of circadian low).
Some work/rest-sleep
•'! £
schedules cause perform-
similar to those caused by sleep loss and jet lag.
work/rest-sleep
schedule
from 0900 to 1700),
and
calls
for an
8-hr On/16-hr
16 hours off duty,
.4
Off,
i.e.,
8
hours
with about 8 hour of contin-
uous Aleep.
Planning for
relative)
divide
fixed.
available
supervision,
teams rotate,
shiftwork
Usually
manpower
skill-mix
in
a SUSOP is
the
simplest
into
two
or
plan
three
teams
(i.e.,
periods will be shortened
12-hour
If
the available manpower pool is
for, shiftwork
where
each
necessary to accomplish
around the clock.
a basic 8-hour On/16-hour Off schedule.
up,
way to
and number, of people
providing workers
per team will go
desirable as
With three teams,
a
team
The work/rest-sleep
SUSOP
is
includes
the task.
to
the
These
r-i
you can establish
only two teams can be formed,
On/1Ž-hour Off schedule),
correspondingly.
in
the workload
and the length of
rest
plan must. balance the
derpnods% of the job to be done against the fatigues expected to build up.
S
.8 -". .D
.8<A 5 . - UP
.8 .
-fl
.
.
12
w"-U"w,
M. Physical Signs of Serious Sleep Loss
3.1
0
*
Vacant stare
*
S
Pale skin
Body sways on standing;
S
Intermittent loss of hand grip strength
0
Walking
I
Poor personal hygiene
0
Very low body temperature
*
Very slow heart rate
*
Loss of interest
S
Slurred
sudden dropping of chin on
into obstacles and
in
sitting
ditches
surroundings
speech
Preventing Performance Degradation
degradation
Performance
requires
should
This
eyes
"glazed"
-
Blood-shot eyes
using
be
is
at
a
properly
least
enough
4
ranks
are
a group
large
of
sleep)
vaxiuus
sleepless
It
tolerate
the
easily
is
sleep
per
24
reducing
schedule.
hours,
impairment
in
a
over an
working
in
differences
terms
highest
not
for
with,,ut
able to
an optimal
pattern
more
sleep
If
single
debt.
This
possible,
unbroken
indefinitely
to
of
the
in
tolerance
lowest,
tolerance
there
period.
long period
to
this
to sleep loss.
sleep
loss
(or capacity
ranking
will
remain
a
personality
weakness
or
a
learned
trick
Some individuals are born long-sleepers an~d uthrersi
important
sleep
work/rest-sleep
individual
some individuals tolerate
is
by
prevented
stable
If
one
to
work
across
operations.
you may be
should
of
be
person.
stable
Fr
are born with.
Similarly
hours
individuals
without
Tiring
can
sleep to prevent performance
of time for the average
There
SUSOP
established
5
to
in
take
you
sleep-loss
and
sleep.
sleep
for the
your
loss
or
in
stride.
person.
whereas
some others will not.
unit
members
to
longer
than
icnow
you
are
the others
how
woll
by loss of one night's
The work/rest-sleep
If
something
sensitive
to
ilwer
to
the
you
can
sleep or
schedules will
set
loss of sleep,
you
rate of sleep-debt
13
Jtr
..
~' .x.-r~tr.,.r
.
;~¼
.
~
.
-z..P~t.............-.
we
slhor't-51eeper5.
well,
You may be overwhelmed
average
frequently
combat
but
are
.~t
-"
accumulation.
If
you
are tolerant of sleep loss,
However,
than the average person.
tolerate
sleep
loss.
You will
continues over 72 hours.
by
irresistibly
strong
ynu can remain
you should not be overconfident
succumb
quite suddenly
fatigue
and other
aware of this prevents the catastrophic failure in
in
your ability to
to sleepiness when
You may feel peppy and clear-headed,
sleepiness,
awake a bit longer
sleep loss
and then suddenly be hit
effects
of
sleep loss.
job performance which is
Being
often seen
among those who are tolerant of sleep loss.
As a
leader,
determining
when
one has the
responsibility of
opportunities
for
sleep
will
examining the operation
arise
charge and how long they will be able to sleep.
some of the rest period
is
efficiently
used
for
the
As a leader,
scenario and
under, your
combatants
'V
you must make sure that
for sleep because
only sleep can prevent
sleep debt from increasing. However, you must know your own tolerance to sleep loss and
,that of all the others in your command.
Combat unit members will suffer from imposed
inaction
and situational
insomnia when told to sleep when
they are not sleepy.
Their
restlessness may disturb the sleep of others in the unit.
Usually,
problem
*
than
commander,
4
in
an
extended
situational
combat,
insomnia
involuntarily
or
inability
falling
to
asleep
sleep.
is
a more
However,
as
serious
a
field
you should be prepared to deal with some individuals who are unable to sleep
during the predeployment
and deployment phases.
breath counting method.
Instruct
For those who cannot sleep,
them to breathe
shallowly and
slowly,
suggest a
counting
each
,breath.
3.2
Overcoming Performance Degradation
When
combat
signs of performance
unit during a
degradation
SUSOP operation,
them to nap, change routines,
begin
there
or rotate jobs,
to
appear
are several
if
among the members
things to do.
of your
Find time for
they are cross-trained.
M
Let t he most sleep-loss affected
pace set by the worker,
,
Encourage
"check what
not by the job.
member do a task which can be accomplished at a
Sleep loss hnn less impact on :fel-paced
everyone to write down work to be done or
messaveS received
jobs.
and have others
has been written for clarity and legibility.
bK
It
S'I
'Iv
i8 unlikely that two members of a combat unit will become sleepy at exactly the
14
same time.
in
Teaming up to do a job,
or creating the buddy-system,
as valid a concept
SUSOP as in SCUBA diving.
loS
SECTION 4
Sleep management
is
SLEEP MANAGEMENT
one of many
you go through
pre-deployment,
management
low priority compared
has
bility of the field commander
tions
of
sleep
discipline,
command.
is
is
IN SUSOP FIELD TRAININGS
problems a field commander
deployment
and
combat
with other
phases,
tasks.
faces in
you may
However,
it
a SUSOP.
feel
is
As
that sleep
the responsi-
to see that combat unit members comply with recommenda-
management.
If
the
field
commander
is
noncompliant
sleepiness and sluggishness may result in hazards
with
sleep
to the combat unit under
The best way to remain alert and responsive to changing tactical environments
to plan for sleep.
and weakness;
rather,
Taking naps during a SUSOP is
it
is
not a sign of low fighting spirit
a sign of foresight.
The following text contains six sections:
T
Plan
14.0
The Work/Rest-Sleep
4.1
Recognize Signs of Degradation
4.2
Know Tolerance to Sleep Loss
4.3
4.4
Develop Self-Control to Sleep When You Must
Use Aids to Measure Sleep Loss Effects
4.5
Learn the Facts About Sleep
iK
These six sections
(4.0-11.5)
ment and discuss new topics.
manager in
4.0
reiterate previously examined topics of sleep manage-
They show how you can successfully play the role of sleep
SUSOP field training exercises and combat mobilization.
The Work/Rest-Sleep Plan
The work/rest-sleep
plan
should
assure
that sufficient hours of sleep are avail-
able to everyone during all phases of a mission (see Section 2.1).
particularly
workload
is
important
during
the
pre-deployment
lasting over many days and weeks.
being reduced
management.
is
If
from a normal 7 to 8 hours
needed,
Anybody
who
sleeps
phase
a total
to less
less
which
tends
to
invole
heavy
sleep time per a 24-hour period
than
than
Sleep management is
4
4 to 5 hours,
to
5 hours
per
careful
sleep
day over
an
15
S.
extended
period
tiredness.
of
time
becomes
Irritability,
mood changes,
the reduction
degradation
2
in
of sleep
cognitive
to
task
circadian
rhythms
and
post-prandial
and communication with others may deteriorate.
the undesirable
work will amplify
Jobs involving hard physical
However,
vulnerable
to 4 to 5 hours per 24
performances.
Thus,
hours
effects of sleep loss.
ýA
does not cause serious
-
a minimum of 4-5 hours
per day is
recommended during
a SUSOP,
Ak
During
a deployment phase,
it
is
important
tate sleep of at least 4-5 hours petr day.
Social interactions
If
personnel
are
to provide environments which facili.-
Sleep is
should be restricted,
facilitated by quiet environments.
but reading with a small lamp is
able to sleep only 2 or less hours one day,
'hen
A key factor
up by sleeping for more than 5 hours the next day.
acceptable.
this should be made
in sleep management
is
%
KY.V:
to avoid accumulation of daily sleep deficit.
In
least
pre-combat
4-5
hours
and
combat
per a
phases
of SUSOP,
24-hour period.
In
apply
these
the basic
phases,
it
is
rule of
sleeping
unrealistic
to
expect
that a single unbroken period of 4-5 hours will be available for, sleep.
If
sleep can be
taken
however,
recuperative
than
in
short periods
long
blocks
of
of
10-30 minutes.
sleep,
so
the
This method
longest
periods
is,
feasible
at
necessary,
less
should
be
allotted,
usually not considered necessary
for the post-combat phase but
plays a significant part in regaining combat effectiveness.
when
another
sleep
period
hours
(whichever
there
will
inadequate
e..
Sleep management is
ant
.:.
combat
should
be
an
be
comes
awake
phase
allowed
first).
period
sleep management
is
expected
to
extend
This
of
results
to
12
follow shortly.
either
first
to
recovery
hours
or
in delay in
This is
The
spontaneous
sleep should
longer
before
especially importFirst post-combat
awakening
or
be arranged
the next
sleep
for
10
so that
period.
adjursting back to a routine work/rett-
sleep schedule.
4.1
Recognize Signs of Degradation
See Section 3.0
41.2
Know Tolerance to Sleep Loss:
A
See Section 3.1
16
11..
UW0
'ý%'4.AA1k.1
%½N
V-~X 4
t
-i
~7Q
.~~.N.Nk>
L1
'1.3
,.1
Develop Self-Control to Sleep When You Must
There are many factors in
the field which maintain excitement.
Sometimes members
of the combat unit may not want to sleep so as to not miss exciting
events.
However,
distractions must not cause sleep to be shortened to less than 4 hours per 24.-hour
period.
You must discipline combat unit members to napping.
Napping is not a time
wasting luxury but is
4.4
mandatory for maintaining performance in a SUSOP.
I
Use Aids to Measure Sleep Loss Effects
Four
aids are discussed
sleep management
diary,
(2)
to
in
a
here,
field
examine
all of which will help
exercise.
moods,
(3)
to
These
do
a
aids
"Plus
are
7
a field commander
(1) to keep a
Task,"
and
(4)
to learn
sleep/activity
to
measure
oral
temperature.
rL
Sleep/Activity Diary
The best way to manage
sleep in the field is
From the pre-deployment
phase to the post-deployment
sleep
and nap periods
total hours
of
sleep
assuring that members
of the combat
accumulated
in
to keep a sleep/activity diary.
phase,
unit members.
the
of the combat unit
SUSOP.
record all of the
Include a
Such a
are sleeping
diary
record of the
will assist
in
at least 4-5 hours per
241--hour period.
If
a diary shows
unit members
... 1•
that total hours of sleep
(including nap
periods)
has been less than 4 hours per 24-hour period,
for a long rest period must be used for
"if
should
effects
fall
be avoided.
between
This
0400-0600,
of a deeper circadian
is
especially
a
of combat
the first
chance
sleep.
combat unit members have not slept for 48 or more hours,
hours should
trough of
low (caused
important
circadian
if
sleep less than 2
this
rhythm.
by sleep loss)
sleep period
The
combined
and sleep being too
short may cause a long period of sleep inertia.
A sleep/activity diary can be very simple.
time the combat unit
members have
17
4.-.'
I...'
V
slept,
You can write
or to be
down the length of
a bit more complex,
write
down the time sleep begins and the time of awakening.
Be sure
V
in the diary whether or not the combat unit members did
to indicate
moderate or heavy physical work.
Mood Scale
A field commander must watch the moods of members of the combat unit for, early
warnings of accumulating sleep debt.
Since you know these men and women, you
will be able to detect mood changes
L•
and energetic to negative,
from positive
jittery and defiant.
However, if you wish to know objectively how rapidly their moods are changing
during a SUSOF field exercise, you can use a mood scale.
One example is the
NHIRC
Mood
Scale.
NHRC
Mood
adjectives
to describe moods.
adjectives
to
describe
Scale
consists
When they
their
mood.
of
feel
When
19
positive
they check
alert,
they
and
are
tired,
10 negative
off positive
they
check
off
will
take
negative adjectives.
Once
you become
familiar
less than a minute
with completing
the
NHRC
to score positive and negative
Mood
Scale,
changes in
it
mood.
You must
administer the NHRC Mood Scale to combat unit members before the beginning of
a
SUSOP
field
subsequent
exercise
increased
as
well
negative
as
during
and
it.
decreased
This
enables
positive
evaluation of
moods
against
the
baseline phase.
Plus 7 Task
The
4
effects
of
inadequate
sleep
are
sometimes
masked
forth by men and women In doing their assigned tasks.
professionalism of these men and women.
of
sleep
affecting
loss
inay
anyone.
be
misleading.
A short
time
However,
You may
]ater,
you
Tiis is
efforts
put
evidence of the
this masking of the effects
believe
may
by extra
that
suddenly
sleep
discover
loss
is
not
the combat
unit members are showing serious performance degradation,
Moderate
physical
N
work
N,
and
excitement
N
may
V
also mask
performanoc
degradation.
r
VI.
However,
during
greater
and
the post-physical
deterioration
sleep
loss
work period,
of performance.
cause
increased
combat unit members will
effects of physical
The combined
fatigue
and
sleepiness
once
the
show
work
physical
activation and excitement wear off.
The best
in
way to detect early degradation
mental
the effects of extra effort and excitement,
task
an over-learned
Plus 7 Task
tests
to ha',e combat unit members do
nature,
of rather boring
short-term memory
is
which
despite
task performance,
such
is
The
as the Plus 7 Task.
affected
by
sleep
loss,
and
it
reliably detects mental degradation.
The
Plus
7
number between
Add
7
consists
Task
5 and
to the sum
9,
to
of
continuous
(for
get
example 9).
the head,
the individual
and correct
If
this individual
a
sequence
thing to look for is
Continue
starting
to add 7
to the
sum.
remembering the sum and calculating
they do not have severe
you wish to test a particular
to speak the sum aloud
table listing
random
and get the sum of 16.
without long pauses,
for one minute or longer
sleep loss effects.
to it
a
When combat unit members can continue to do the Plus
the new sum by adding 7.
7 Task
Add 7
the new sum of 23.
These additions are all done in
Pick
additions.
is
of
in
as it is
adding.
the correct
calculated
You can
sums.
an ability to do repeated
A few minutes of the Plus 7 Task,
individual,
you can ask
and note how steady
check the accuracy with a
However,
the most
important
additions without long pauses.
preferably with eyes closed,
will reveal any
mental degradation due to sleep loss.
Ij
Similar
to
administered
using
Mood
first
on
least once ear•r
decrease
in
the
Scale
the
in
pre-SUSOP
24-hour period,
total
sleep
number
logistics,
baseline
day.
preferably several
of
additions
the
Plus
7
Task
Subsequently
times a day.
completed
as
must
give
it
be
at
A substantial
well
as
increased
number of long pauses indicates deterioration.
Check Your Body Temperature
Body temperature
shows regular daily
noon and low in
early morning hours,
ranging
temperature).
This
body
fluctuation
of
19
1
-.--
fluctuations.
-
-
-
-..
It
is
high in
late after0
P (oral
one
of many
from about 97.5° to 98.5
temperature
represents
circadian
rhythms
which
follow
approximate
24-hour
cycles.
Although
body
temperature does not directly determine how efficient you are in performing a
Scorresponds
Job or how
%
positive you feel, the body temperature trough between 0200-0600
to a period of relatively low mental performance efficiency.
The
circadian peak of body temperature
is
associated with an overall high perform-
ance efficiency and a positive mood.
The effects of living under an irregular and/or reduced sleep schedule for a
prolonged period of time, as in any SUSOP, are reflected
by shifts in the time
.3I
and
*
degree
of
deprivation,
:
the
circadian
low
and
high.
sleep
the circadian low temperature may be 96.5 instead of 97.5.
When
several time zones,
the circadian peaks
You may be
work/rest-sleep
However,
the body will gradually adapt to
rhythm of the destination over
After you have adapted,
body temperature
time;
a
circadian
will be in synchrony with the local
high
Measurement of oral temperature can tell
temperature
activity.
If
the
If
readings
the readings
circadian
indicates
of
low
during
the
local
work
period
Use of a
high
or
low
your combat unit is
of
and
part K).
you whether your combat unit members'
circadian
do not,
reading
sleep loss.
the
the
combat
special
As
a few days after arrival.
circadian low in the local rest-sleep time period (see Section 3.0,
oral
cycle of
forced to work during the circadian trough of
time when you are inefficient.
the work/rest-sleep
%
and troughs of body
and other rhythms do not match with the work/rest-sleep
the new time zone.
"body
temperature's
With
you travel across
temperature
body
unit
match
experiencing
members
solid-state
with
is
very
a
local
1%
%
jet-lag.
low,
it
temperature measurement
N
p.
..
device instead of an ordinary glass thermometer will make temperature readings
in
the
field
safe
and
rapid.
Do not
take
cold
minutes before an
ural temperature measurement.
If' you
low
move
observe
around
to
a
avoid
temperature
falling
reading,
asleep,
and/or switch them to a self-paced
have
or
hot
beverages
for
five
"
have
others
the
affected
combat members
assist, them
with
the job,..[
task.
t.
*1*
20
fr
,.
---
-
W•
-
-'
.
-'<-- N
-i-
-
-
-,.
-.
-A ,-
4I.5
Learn the Facts About Sleep
As
a
field
commander
understand sleep.
S
and
the
sleep
manager
of
your
combat
unit,
you
need
to
The following are some basic facts about sleep.
Resting on a bed is
not the same as sleep.
During the deployment phase,
many
soldiers may be resting but not sleeping due to the excitement of the novel
experience.
are asleep,
*
You need to make certain that the men and women under your charge
U
.. j
not merely resting.
People become sleepy at least
twice
a day;
once in
the afternoon and once just
before habitual sleep time.
*
Sleep cannot be stored in our bodies for emergency use.
greater duration than the normal 7-8 hours,
store-up excess sleep.
after 8 hours of sleep,
already sleep..deprived,
Subsequent
Although
taken before deployment,
sleep loss is
it
is
A sleep of much
%
does not
no better tolerated than
important not to start on a SUSOP
long sleep will not result in
4. W
a greater tolerance to
sleep loss during a SUSOP.
I
To aid uninterrupted sleep,
you must insist that everyone empty their bladder
before they attempt to sleep.
getting
S
in
Waking up to urinate interrupts sleep,
During the daytime or early morning nap,
as they fall asleep,
many people experience vivid dreams
often waking up frightened.
may have a component of situational anxiety.
combat unit that vivid dreams are quite
3
There are several
Movement (REM).
another.
not the
To some soldiers,
t $
the dreams
You should assuc-e members of the
•ommon
types or stages of sleep:
in daytime sleep.
Stage 1,
2,
3,
4 and Rapid
Eye
You may have read that one type is more beneficial than
However, many studies have shown that the total amount
oifsleep,
The body will
most important.
stage, is
in a specific
amount
take care of the type of sleep obtained
21
aL
and
and out of bed can disturb others trying to sleep.
if
there is
time for sleep.
N
SECTION 5
The most
important
steps
to
CONCLUSIONS/SUMMARY
be
taken
in
a non-pharmacologic
approach
in
sleep
management are the following:
(a)
First,
and most important,
prepare a work/rest-sleep
Sleep need is
satisfied only by sleeping.
(b)
utilize appropriate
Second,
detect and compensate
A SUSOP
debt
is
and
quite
Logistics
for
a
varying
hidden
similar
food
cost
to
will
logistics (management)
degree
in
Sleep
moods,
of
sleep
manpower
that
for
debt,
leading
resources.
hunger.
scientifically
Hunger
work
to
The
is
to
aids to
decreased
process of
eliminated
reduce
will work to reduce sleep debt in
collection of guidelines to evaluate
performance,
techniques and performance
for sleep loss (sleep debt).
causes
effectiveness
self-diagnosis
plan to meet sleep need.
hunger.
SUSOP.
removing
by
L
combat
sleep
eating
food.
Similarly,
sleep
Sleep management
is
a
and prevent the degrading effects of sleep loss on
and willingness to work.
researches
at
the
Naval
Health
Research
Genter
and
many
other
research
centers have found;
(1)
required
A total
sleep duration
to maintain an acceptable
lowered motivation,
(2)
per 24-hour periodJ
level of performances
is
the minimum amount
(but with poor mood,
How
spontaneous
as good as another
quickly
awakening,
one
and
falls
how
is
preferable
That is,
in removing the undesirable effecus of
asleep,
quickly
how
one
long
regains
awakening from sleep (sleep inertia) are influenced
(14) It
fatigue,
and general malaise).
All sleep stages contribute equally to recovery from sleep loss.
sleep stage is
(3)
of 4-'5 hours
to sleep
in
one
his/her
22
remain
ability
jleetp loss.
asleep
to
work
before
after
by circadian rhythm.
one uninterrupted
than many short sleep episode¶.
can
one
duration
of 4-5
hours rather
E.
Nine major statements
are listed to summarize
some key facts and recommendations
".*d
of sleep management:
(1) Degrading effects of sleep loss on performance,
are
felt
most
temperature.
strongly
The circadian
which the body is
(2)
longer
There
the
trough
daily
occurs
circadian
between 0200
trough,
and
as
defined
0600 of the
by
body
time zone
to
adapted.
is
a significant
than 24-hour
target detection is
(3)
during
and willingness to work
moods,
continuous
loss of performance
work
episode
70% and decoding is
efficiency when
(CWE).
After
a SUSOP demands a
,%
a CWE of 36-hour duraodion,
50% of baseline.
Uninteresting and complex tasks are more seriously affected by sleep loss than
interesting and/or simple tasks.
(4)
Critical
but
routinized
tasks
are
often
skipped
because
sleep
loss reouces
overall willingness to respond.
(5)
Physical
work
feels
much
heavier
than
it
did
before
sleep
loss because
of
exaggerated perception of physical exertion.
(6)
Short-term
memory is
seriously affected.
attention work against effective communication.
what was recently
G
said
in a conversation.
Poor short-term memory and lapses in
Sleep loss causes a listener to forget
A listener may fill
the information gap by
inaccurately restructuring the conversation.
(7)
The
ability
to
initiate
action
decreases
decrease in initlative includes all interactions
(8)
Sleep-deprived
individuals
tend
to
with
increasing
sleep debt.
This
among team members.
overestimate
their
ability
to do
tasks.
That ist they lose insight as to how well they are performing their assigned tasks.
(9)
Sleep loss causes deterioration
of personal
hygiene,
such as keeping the
feet
clean and dry.
J.
23
F
b)n
.
.
~A-
~--
-
...
Sleep management suggests some non-pharmacologic
measures to avoid the deleterious
%*
effects of lack of sleep:
(1) Know the effects of sleep loss.
(2)
sleep,
Get
as
much
sleep
as
possible
before
a SUSOP.
Although
you cannot
store
avoid having a sleep debt before the start of a SUSOP.
(3)
sleep at
Try to
least
4-5 hours
in
unbroken period
a single
each 24 hours.
This amount of sleep will be adequate to keep going indefinitely on a SUSOP.
(4)
9'
Use every opportunity to have short sleep.
maintaining
task
accompanied
by
performances.
a
state
of
However,
confusion
and
be
aware
usually beneficial in
awakening from naps may be
Napping
that
sluggishness
due
is
tc
sleep
inertia.
S
r-
Allow
enough time to overcome this before getting started.
(5)
Use diagnostic aids,
Plus 7 Task,
such as a nleep/activity
and taking body temperature
measureTents
diary,
examining moods,
to get a realistie
doing a
idea of the
aeverity of sleep debt.
JrC
i,
2'4
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BEFORE COMPLETING FORM
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TITLE (ad Subtitle)
4.
SLT
MWNE002
USER'S GUIDE
7.
IN SUSTAINEhD OPERWI(1NS
Interimn
__
__
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___
6, PERFORMING ORG. REPORT NUMBER
B.
AUTHOR(e)
"
CONTRACT OR GRANT NUMBER(O)
Paul NAI'-.I
Carl E. F2'GLUN
David H. RYMAN
S.
PROGRAM ELEMENT, PROJECT, TASK
AREA & WORK UNIT NUMBERS
10.
PERFORMING ORGANIZATION NAME AND ADDRESS
E~rcioi~ics Departimnt, Code 60
MF58.528.O1B-.003
Naval Health Research Center, P.O. Box 85122
San Diego, CA 92138-9174
Ii.
CONTROLLING OFFICE NAME AND ADDRESS
Naval Medical Research & Development Caniarnd
Naval Medical Ccumand, National Capitol Region
Bethesda,
74.
12.
REPORT DATE
13.
NUMBFR
July 1986
20814
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(OXmander, Naval Medical cmumand
UNC
Department of the Navy
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SUPPLEMENTARY NOTES
KEY WORDS (Continue on reverse side ir narensary
ana iown,8,Y
OY bl•(•m•O"•%
'
W.rk/Rest-Sleep
Continuous Work
Circadian Rhythm
Sleep Loss
Performance Degradation
Fatigue
Sleep Logistics
User s Guide
Sleep Management
Sustained Operations
.'.%
•-..
-I"
Sleep/Activity Diary
Verbal Ccumnications
ZO. ABSTR ACT rCantinua on reverse side if nec.ssary and identify by block ,rn.ber)
This report describes a sleep management (sleep logistics) guide for field
cxmmanders who are responsible for leading men and xmien to achieve mission
objectives in a sustained operation. This Sleep Managenent User's Guide con-sists of four niajor sections with a final sectio t for conclusions/smuary.
Section 1 introduces challenges which the field camonders are facing in sustained operation: management of men an wmen under his ccinnard so as to keep
%
them ccrrbat effective days ard nights over the duration of sustained operations
p
nt-rl
Section 2 Qffers details of what are-
without proper rest and sleep.
DD
JoAN3 1473
I DECURIAT
EDITION Of I NOV 65 1S OBSOLETE
110
.
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Entered)
20. ABsmABPC (continued)
sustained operations and sleep management, and then explains what kinds of work/
rest-sleep and sleep loss problem occur during the pre-deployment, deployment,
pre-cartbat, combat and post-ctat phases. Section 3 reviews three ways by
which sleep management copes with perfonwnce degradation caused by wrk/restsleep and sleep loss problems: identifying the signs of, preventing, an overcoming performance degradation. Section 4 details five psychophysiological
techniques by which field ccmmanders manage sleep in field training to assure
optimal task performance of men and uuner, under tŽ:1r charge during a future
sustained operation. These techniques are: (1) to see if mission requires sleep
management, (2) to recognize signs of degradation, (3) to know tolerance to
sleep loss, (4) to develop self-control to sleep when they must, and (5) to use
In addition, sleep management requires
field ccmmarders to learn more facts about the humian need for sleep.
aids to measure sleep loss effects.
A\
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