Combating Sleep Deprivation

Now, obviously, one of the easiest ways to combat sleep deprivation is to sleep. But in the world of first responders, military operations, long shifts, or high-tempo training, sleep isn’t always an option. You might need to act, perform, decide, or even excel when your body and brain are screaming for rest.

I remember those days well. In the military, I smoked like a chimney because nicotine kept me awake when I had no other option. If I had to go back, I’d use nicotine gum instead. It helped me stay sharp when lighting a cigarette wasn’t possible, when moving fast, and when rest was limited.

Why it matters

The ability to do useful mental work declines by about 25 % for every successive 24h awake. (ncbi.nlm.nih.gov)

In military populations, sleep loss impairs aerobic capacity, muscular endurance, and performance in military-specific tasks (though lower-body strength is somewhat more resilient). (pubmed.ncbi.nlm.nih.gov)

Chronic sleep deprivation can degrade performance to levels comparable to intoxication. (gao.gov)

Bottom line: When sleep goes, the brain suffers, fast decision speed, adaptability, attention, and mood all take a hit. Strength may hold a bit longer, but stamina, vigilance, and high-stakes tasks slide.

A personal insight

When I was in the military, I remember stretches where we’d be lucky to get an hour or two of sleep a night. After five days of that, it gets brutal. You start seeing things that aren’t there. Paranoia kicks in. Every sound feels sharper, every movement suspicious. Your brain stops trusting what your eyes tell it.

I remember one night, maybe day four of a training exercise, one of the guys in charge of us, the DS (Duty Screw), came around after a long stretch of work. He had a piece of chocolate in his hand and went to give it to me. But I smacked it out of his hand because I didn’t trust it was chocolate. I genuinely thought he was trying to feed me rabbit poop. That’s what sleep deprivation does: it breaks the link between logic and perception.

That’s when you realize fatigue doesn’t just make you tired. It changes how you think. You start losing your ability to process, to trust, to stay rational. And that’s why managing sleep deprivation isn’t about comfort, it’s about control. Controlling your body, your breathing, your focus, your reactions.

Strategies for performance when you can’t sleep

Here are evidence-backed tactics for staying functional when rest isn’t an option:

1. Keep your focus narrow

When you’re exhausted, your mind tends to wander. Studies show vigilance and decision-making degrade quickly with sleep loss. Lock on to one task, one cue, one fix. Don’t overthink. Tell yourself: “Just watch. Don’t think ahead yet.”

2. Use movement to reset

Even short bursts of push-ups, squats, and a brisk walk increase blood flow and oxygen, temporarily waking the brain.

3. Hydrate and fuel smartly

Dehydration worsens fatigue. Water first, caffeine second, paired with a small meal or electrolyte drink to smooth energy levels.

4. Chew something

I smoked like a chimney in the military because nicotine kept me awake when I had no other option. Today, nicotine gum works just as well to maintain alertness during long, sleep-deprived periods without the downsides of smoking. It’s a tactical tool, not a replacement for sleep.

5. Creatine for strength and mental performance

Creatine isn’t just for building muscle. Research shows it can improve short-term strength, power, and cognitive performance under fatigue.

Daily maintenance: 3–5 g/day is safe and effective, even under sleep deprivation.

Tactical post-bad-sleep dose: Some military personnel or athletes use a short-term 20 g dose (split across the day) after extreme sleep loss to maximize alertness and physical performance.

6. Control your breathing

Slow, deep, diaphragmatic breaths help oxygenate the brain and signal alertness. Try 5 deep breaths every 20–30 minutes.

7. Micro-rest if possible

When I was in the military, if we were safe and not moving for 5–10 minutes, people would instantly fall asleep. Years of fatigue and training teach your body to fall asleep anywhere, anytime. Even a short rest like this can reset focus and alertness.

8. Train for fatigue

Controlled exposure to sleep deprivation builds resilience. Military research shows that soldiers who perform under limited sleep improve when they’ve trained for it.

9. Use caffeine smartly

100–600 mg caffeine can improve alertness, vigilance, and reaction time during sleep loss. Be strategic; it’s temporary, not a replacement for sleep.

10. Pre-plan sleep (“sleep banking”)

If you know a 24–48 h stretch is coming, getting extra sleep beforehand improves performance under fatigue.

11. Mind your mind

Don’t let rumination or overthinking creep in. Under sleep deprivation, hallucinations and paranoia appear. Focus on simple commands to your brain: “Watch this one thing. Stay ready.”

You might not always get the sleep you need. But you can choose how you respond when fatigue hits. Your body and brain will demand rest. Your mission or task may demand more. Equip yourself with the right mindset, tools, and strategies. Move, breathe, focus, hydrate, train, supplement, and if necessary, use tactical aids.

When everyone else is drifting into fog, you’ll remain operational, clear-headed, and ready.

Nat Galloway

Coach, Master Athletic Performance