Prioritizing Sleep: The Unsung Hero of Midshipman Excellence

As a parent of a United States Naval Academy Midshipman, you've likely heard countless stories about the rigorous academic and physical demands placed on these future naval officers. But there's one crucial aspect of their development that often gets overlooked: sleep. Today, we're diving into the importance of prioritizing sleep for Midshipmen and how it can significantly impact their performance and overall well-being.

The Sleep Conundrum at the Academy

Let's face it - sleep deprivation has long been a badge of honor in military circles, including at the Naval Academy. As Dr. John Cordle, a Naval Academy graduate and former nuclear surface warfare officer, points out, "It was almost to the point where lack of sleep was almost a badge of courage." But this mentality is outdated and potentially harmful.

Why Sleep Matters for Midshipmen

Sleep isn't just about feeling refreshed; it's a critical component of a Midshipman's success. Here's why:

• 1. Physical Performance: Adequate sleep enhances physical abilities, allowing Midshipmen to run faster, be stronger, and recover more effectively from workouts.
• 2. Mental Acuity: Sleep improves cognitive function, leading to better academic performance and decision-making skills.
• 3. Immune System Boost: Dr. Cordle notes that "an extra hour of sleep increases your immunity to disease, virus and bacterial disease, by 40%." This means fewer sick days and more time for training and studying.
• 4. Long-term Health: Establishing good sleep habits now can positively impact your Midshipman's health well into their naval career and beyond.

Creating the Ideal Sleep Environment

While Midshipmen can't control everything about their sleep schedule, there are steps they can take to optimize their sleep environment:

1. Dark, Quiet, and Cool

Dr. Cordle emphasizes these three key factors for quality sleep:

• Dark: This can be tough in Bancroft hall, but eye masks to block out light could be a great solution.
• Quiet: Invest in earplugs or a white noise machine to drown out disruptive sounds.
• Cool: Aim for a room temperature below 70°F (21°C) for optimal sleep conditions.

2. Establish a Wind-Down Routine

Encourage your Midshipman to create a pre-sleep routine:

• Prayer or meditation
• Practice light stretching or yoga
• Stay disciplined to a night routine (Brush your teeth, floss, wash your face, moisturize, etc).
• Listen to calming music
• Avoid screens for at least 30 minutes before bed

3. Limit Stimulants

Advise your Midshipman to cut off caffeine intake in the afternoon and avoid alcohol close to bedtime, as it can disrupt sleep quality.

Leveraging Technology for Better Sleep

While technology can be a sleep disruptor, it can also be a valuable tool for improving sleep habits:

• Sleep Tracking Devices: Wearables like the Oura Ring or Whoop can provide insights into sleep patterns and quality, helping Midshipmen make informed decisions about their sleep habits.

My wife SWEARS by her Oura ring.  It's a phenomenal tool to actually SEE how your sleep is affected by your choices.  I highly recommend this for Midshipmen.

Institutional Support for Better Sleep

The Naval Academy is taking steps to prioritize sleep health and the overall health of Midshipmen:

• Midshipman Development Center (MDC): This resource offers support for various aspects of Midshipman well-being, including sleep. Encourage your Midshipman to take advantage of these services.
  
  The MDC exists to promote and enhance the adjustment, well-being, and development of midshipmen through psychological and nutritional counseling services and through consultation and training to the U.S. Naval Academy faculty and staff responsible for midshipmen development.
  
  We will talk about MDC a ton over the coming weeks.  This is an INSANELY POSITIVE resource for midshipmen.  The MDC is staffed with incredible professionals.  Utilize it.

The Long-Term Impact

Prioritizing sleep isn't just about getting through the Academy; it's about preparing for a successful naval career. As Dr. Cordle explains, "If you let yourself go physically, mentally, you don't work out, you don't eat right, you don't sleep, you're going to find yourself on watch or in a decision point where you are the decision maker. And to some extent, the life and death of your crew could depend on that decision you have to make right now with no warning and no preparation."

By Midshipman establishing healthy sleep habits now, they're setting themselves up for success not just at the Academy, but throughout their naval career and beyond.

Remember, creating an ideal sleeping environment is about more than just comfort - it's about maximizing potential and ensuring our future naval leaders are at their best.

Encourage your Midshipman to prioritize sleep and take advantage of the resources available to them. It's an investment in their future and the future of our Navy.

To listen to the full podcast with Dr. John Cordle, click here.

You can also watch the interview on YouTube.

Grant is a graduate of the United States Naval Academy class of 2017. He is also the founder of Academy Insider. You may reach out to Grant with questions at [email protected].  

To learn more about the Naval Academy through the perspective of a midshipman/recent graduate - subscribe to the newsletter.

You can also subscribe to his podcast the Academy Insider Podcast with Grant Vermeer on Apple Podcasts, Google Play Music, Stitcher and Spotify.