Sleep Support
Training for Military Leaders

Leaders at any level can complete the online training by clicking the link below. Link will open a new window. ACCESS ONLINE TRAINING

The second step is a behavior tracking exercise for leaders. ACCESS BEHAVIOR TRACKING DOWNLOAD FAMILY AND SLEEP SUPPORT BEHAVIORS DOWNLOAD SLEEP UNDER CHALLENGING CIRCUMSTANCES

All service members are encouraged to set goals and track sleep. A key method to stay ahead of sleep-related problems is to set realistic sleep quantity and quality goals. This reference guide outlines simple goals and specific behaviors that all service members can adopt to support healthy sleep. DOWNLOAD GOALS AND BEHAVIORS FOR HEALTHY SLEEP

Tracking your sleep is an important way to determine the quantity and quality of your sleep and identify areas for improvement. How you track your sleep is up to you and different devices/methods work better for different people. For those who prefer wearable devices, Apple, FitBit, and Garmin are offer higher end smart watches with full functionality, while more affordable options are available with limited capabilities. If you would like to wear a device somewhere other than your wrist, you can choose from rings, necklaces, and clips. Please note that some devices are equipped with GPS and, in certain instances, may not be allowed on military installations. ​ For those who prefer not to wear a device all day, there are plenty of options. You can wear a ring or headband, use a sleep tracking mat, place a device next to your bed, or put your smartphone on your mattress. We do not endorse any specific device or product, these are simply examples of the types of trackers available. We recommend choosing one that fits your needs and budget. If you would prefer to use a sleep log instead, download the document below. DOWNLOAD SLEEP LOG

Sleep The National Sleep Foundation is dedicated to improving health and well-being through sleep education and advocacy. The Centers for Disease Control and Prevention and its partners work to heighten awareness of the impact of sleep health on the public’s health and safety. This Healthy Sleep resource, developed by OHSU and Harvard Medical School, includes sleep disorder information and provides links to videos and interactive activities helpful to getting quality sleep. Phone Sleep Apps - Apple and Android compatible, DOD-endorsed Breathe2Relax on Android and iOS is a portable stress management tool; a hands-on diaphragmatic breathing exercise. Breathing exercises have been shown to decrease stress responses, help with mood stabilization, anger control, anxiety management, and wind down before bedtime. CBT-i Coach is for people who have experienced symptoms of insomnia and would like to improve their sleep habits. The app will guide users through the process of learning about sleep, developing positive sleep routines, and improving sleep. ​ Non-DOD endorsed apps Sleepbot is a sleep application that includes: motion and sound graphs, sleep debt log, statistics, trend graphs (averages, sleep/wake times, patterns), multiple custom alarms, resources to help you fall asleep and stay awake and is free. Available on iOS. White Noise Lite features ambient sounds of the environment that will help you relax during the day and sleep at night. It generates sounds over a wide range of frequencies, masking noise interruptions, so you can fall asleep. Available on Android or iOS. Service Members Oregon Military Assistance Helpline (ORMAH) Call 1-800-511-6944 A 24-hour hotline, open 365 days a year, provides confidential services such as: Crisis Intervention Marital and Family Issues Personal and Emotional Issues Alcohol and Substance Abuse Staffed by veterans and counselors trained in military culture. Worksource Oregon has veteran employment representatives (DVOPS/ LVERS) who assist veterans with transitioning back into the civilian workforce and alerting them to training opportunities. Get connected with representatives who provide specialized vocational guidance and application assistance, specialized workshops and clubs, information on federal contract and government employment opportunities and more. Service Member & Family Military OneSource is a central hub and go-to-place for the military community. It provides answers to military life questions such as deployments, reintegration, moves, parenthood, retirement and more. National Guard Family Program: The National Guard Family Program exists for the sole purpose of supporting and educating families along the path of their National Guard life. ORNG Service Member and Family Support helps build resilience around the Service Member and family by connecting them with appropriate resources, training, and community outreach. Federal Occupational Health (FOH) provides your organization’s EAP (Employee Assistance Program). The EAP is a professional service that provides problem solving, coaching, information, consultation, counseling, resource identification, and support to all employees. Supervisor The Study for Employment Retention of Veterans (SERVe) is a research study that developed and evaluated training for civilian supervisors designed to improve the support and understanding of Veterans and Service Members in the workplace. World at Work is a nonprofit association for HR professionals and organizations. In their Resource Center, they have a number of resources related to compensation, benefits, work-life effectiveness and flexible work arrangements. The When Work Works Flexibility Toolkit includes case studies, survey research, the business case for flexibility, and some tip sheets for employers and employees. The Oregon Healthy Workforce Center – a NIOSH Center of Excellence – has online tools and toolkits that can help improve safety, health and well-being at work. The Employer Support of the Guard and Reserve (ESGR) promotes cooperation and understanding between Reserve Component Service members and their civilian employers and assists in the resolution of conflict arising from an employee’s military commitment.