In the boot camp world, there is no such thing as “accidentally sleeping in”. You will need to get up at the same time every day – around 5am, so that there is plenty of morning for you to make the most of it. For people who do not have the best relationship with sleep even before they began their boot camp experience, this new demand to transform their entire sleeping schedule can be difficult to manage.

The good news? There are things you can do to improve your chances of falling into a new sleep rhythm as quickly as possible. With the right sleep hygiene strategy, you ensure that you are ready for sleep at a moment’s notice.

1.    Cut Back on Screens

You probably will not have a lot of time to browse through websites and social media when you are at boot camp, so cutting back on screens should be easy enough. However, if you do have a chance to use a smartphone or computer before you go to sleep, make sure that you stop at least an hour before bed. This will help your body to cut down on the cortisol produced when you see bright lights so you can start producing melatonin for sleep.

2.    Be Consistent

Lights out and morning wake up calls in boot camp are excellent for your sleep hygiene because they force you to go to bed and wake up at the same time each day. You can prepare yourself for this upcoming routine by making sure that you start waking up and going to sleep each day at the same time, even before your boot camp. Additionally, remember that you should be following the same routine on weekends too.

3.    Avoid Big Meals Before Bed

Although it is nice to go to bed without a grumbling stomach, it is important to ensure that you are not eating any large meals before bed. Heavy meals close to bedtime can lead to serious issues and gastrointestinal distress, which makes it more difficult for you to drift off when you want to. If you are often hungry before sleeping, try to stick with a light snack instead. You will need something that your body can process quickly. This is a good resource to learn more about it.

4.    Block Out All Distractions

In any sleeping environment, it can be easy to fall victim to distractions that keep you awake – like the sound of traffic outdoors or light from your window. In boot camp, there may be even more distractions, in the form of chattering people around you. If you cannot sleep, consider investing in plenty of high-quality earplugs to block out unwanted sound. You can also do your best to get rid of any excess light by angling yourself away from windows or doors.

5.    Stay Cool

Finally, do not wrap yourself up in blankets to the point where you can barely move. Remember that your temperature has a significant impact on your ability to sleep. Human beings sleep best in cool spaces, so it is worth keeping the temperature as low as you can at night. For the best possible comfort, stick to between 60-67 degrees if you can. Since you are unlikely to have access to a thermostat in your bunk while in boot camp, you will have to manage your own temperature by rationing and using your blankets carefully throughout the night. Boot camp can be a challenging place for many people, but getting the right amount of sleep each day can improve your chances of overcoming even the toughest obstacles. If you want to accomplish your goals and become a better version of yourself, make sure that you start by getting your sleep hygiene in check.