How Veterans Can Improve Their Sleep Quality

Discover practical tips to help veterans improve sleep quality, manage insomnia, and create healthy bedtime habits for better rest and recovery.

Health Apr 21, 2025 28 Add to Reading List

How Veterans Can Improve Their Sleep Quality

For many veterans, achieving restful sleep can feel like an impossible battle, especially for those struggling with service-connected insomnia. The VA rating for insomnia acknowledges how severely sleep disturbances impact veterans' lives, particularly when linked to PTSD, chronic pain, or traumatic brain injury (TBI). If you're a veteran facing sleepless nights, know that you're not alone, and there are proven strategies to help. This guide explores how veterans can improve sleep quality, from VA-backed treatments to lifestyle changes, while also explaining how insomnia VA disability claims work for those whose sleep issues stem from military service.

Understanding the Link Between Military Service and Sleep Disorders

Military service often leads to disrupted sleep patterns due to:

Combat-related hypervigilance (making it hard to relax)

Nightmares or night terrors from PTSD

Chronic pain (back injuries, migraines, etc.)

Shift work sleep disorder (from irregular duty schedules)

Since insomnia is a common VA disability claim, understanding its causes and treatments is crucial for both health and potential compensation.

How the VA Rates Insomnia for Disability Compensation

The VA does not have a standalone diagnostic code for insomnia, but rates it under:

Mental health disorders (e.g., PTSD, anxiety, depression)

Secondary conditions (e.g., insomnia caused by chronic pain or TBI)

VA Rating Criteria for Sleep Disorders

The VA evaluates sleep disturbances under 38 CFR § 4.130 (mental health) or as a secondary condition. Ratings depend on severity:

VA Rating	Sleep-Related Symptoms
0%	Mild, occasional sleep trouble
10-30%	Frequent insomnia, mild impairment
50%	Chronic insomnia affecting daily life
70-100%	Severe insomnia with occupational/social impairment

Veterans with PTSD-related insomnia often qualify for 50% or higher ratings if sleep problems significantly disrupt their lives.

Proven Strategies to Improve Sleep Quality for Veterans

1. Cognitive Behavioral Therapy for Insomnia (CBT-I) – The Gold Standard

The VA strongly recommends CBT-I, a structured program that helps veterans:

Reset their sleep-wake cycle

Reduce anxiety about sleep

Replace negative sleep habits

How to Access CBT-I:

Ask your VA primary care provider for a referral

Use the VA’s telehealth options if in-person visits are difficult

Try free CBT-I apps (like "VA Coach" or "Sleepio")

2. Sleep Hygiene Adjustments

Small changes can make a big difference:

Keep a consistent sleep schedule (even on weekends)

Limit screen time before bed (blue light disrupts melatonin)

Make your bedroom sleep-friendly (cool, dark, and quiet)

Avoid caffeine and heavy meals late at night

3. Medications (Short-Term Solutions)

While not a long-term fix, some veterans benefit from:

Trazodone (non-habit-forming sleep aid)

Prazosin (for PTSD-related nightmares)

Melatonin supplements (for natural sleep regulation)

️ Warning: Avoid long-term use of benzodiazepines (e.g., Xanax, Ambien) due to dependency risks.

4. Treating Underlying Conditions

Since insomnia is often a symptom of PTSD, pain, or TBI, managing these conditions can improve sleep:

PTSD therapy (EMDR, prolonged exposure therapy)

Chronic pain management (physical therapy, VA pain clinics)

TBI treatment (neurological rehab, cognitive therapy)

5. Alternative & Complementary Therapies

The VA increasingly supports:

Mindfulness meditation (reduces nighttime anxiety)

Acupuncture (shown to improve sleep in veterans)

Weighted blankets can ease PTSD-related restlessness)

How to Document Insomnia for a VA Disability Claim

If your sleep problems stem from service, you may qualify for VA disability benefits. Here’s how to build a strong claim:

1. Medical Evidence

Sleep study results (polysomnography)

Doctor’s notes diagnosing insomnia

Prescriptions for sleep aids

2. Personal Sleep Journal

Track for at least 30 days:

Time taken to fall asleep

Number of nighttime awakenings

Daytime fatigue levels

3. Buddy Statements

Family, friends, or roommates can describe:

Loud nightmares or sleepwalking

Excessive daytime sleepiness

4. Nexus Letter

A doctor must confirm your insomnia is linked to service (e.g., PTSD, TBI, or chronic pain).

Common Sleep Mistakes Veterans Should Avoid

Even with good intentions, some habits worsen insomnia:

"Catching up" on sleep weekends (disrupts circadian rhythm)

Using alcohol to fall asleep (leads to fragmented sleep)

Napping too long during the day (reduces sleep drive at night)

When to Seek Emergency Help

While most sleep issues improve with treatment, seek immediate care if you experience:

Suicidal thoughts from exhaustion

Hallucinations from severe sleep deprivation

Uncontrollable daytime sleep attacks (possible sleep apnea or narcolepsy)

The Role of Nutrition in Veteran Sleep Health

Many veterans overlook the powerful connection between diet and sleep quality. What you eat and drink can significantly impact your ability to fall and stay asleep. Research shows that certain nutrients promote better sleep, while others can sabotage rest.

Foods That Help Veterans Sleep Better:

Tryptophan-rich foods (turkey, eggs, nuts) help produce serotonin and melatonin

Magnesium sources (leafy greens, bananas, almonds) reduce muscle tension

Complex carbohydrates (oatmeal, whole grains) stabilize blood sugar overnight

Tart cherry juice contains natural melatonin

Foods to Avoid Before Bed:

Caffeine (can stay in your system for 8+ hours)

High-fat meals (digest slowly and cause discomfort)

Spicy foods (may trigger acid reflux when lying down)

Alcohol disrupts REM sleep and causes nighttime awakenings.

The Impact of Exercise on Veteran Sleep Patterns

Physical activity is one of the most effective yet underutilized tools for combating insomnia. The VA recommends:

Best Exercises for Sleep Improvement:

Morning sunlight exposure (regulates circadian rhythm)

Low-impact cardio (walking, swimming) reduces PTSD hyperarousal

Yoga and tai chi combine movement with mindfulness

Resistance training improves sleep quality in older veterans.

Timing Matters:

Finish intense workouts 3-4 hours before bedtime

Gentle stretching or yoga can be done before bed

Over-exercising can worsen insomnia in some cases

Many VA medical centers now offer adaptive sports programs and sleep-focused physical therapy for veterans with mobility limitations.

Technology and Sleep: Helpful Tools vs. Hidden Enemies

While technology often disrupts sleep, certain devices can actually help veterans:

Beneficial Tech for Veteran Sleep:

Blue light filters (Night Shift, f.lux software)

Sleep tracking apps (with VA-approved privacy protections)

White noise machines (mask hypervigilance triggers)

Smart thermostats (keep bedroom at optimal 60-67°F)

Tech to Avoid at Night:

Backlit screens (suppress melatonin production)

Sleeping with smartphones (EMF exposure concerns)

Checking work emails (activates stress response)

The VA's Annie App for Veterans includes sleep coaching modules that teach healthy tech boundaries.

Creating a Veteran-Specific Wind-Down Routine

Military service often conditions veterans to operate in "mission mode" 24/7. Developing a personalized relaxation protocol can signal the brain that it's safe to rest:

Elements of an Effective Wind-Down Routine:

90-minute pre-bed buffer zone (transition from alert to rest)

Progressive muscle relaxation (releases combat-related tension)

Military-themed grounding techniques (5-5-5 breathing exercise)

Aromatherapy (lavender or chamomile scents)

Many VA PTSD programs now incorporate sleep readiness training that adapts military discipline techniques for rest rather than alertness.

Navigating Sleep Medications: A Veteran's Guide

While medications shouldn't be the first solution, they can help when used properly:

VA-Approached Medication Strategies:

Short-term vs. maintenance use protocols

Medication cycling to prevent tolerance

GeneSight testing for personalized medication selection

Combination therapies (e.g., low-dose trazodone with CBT-I)

Red Flags to Watch For:

Rebound insomnia when stopping medications

Next-day drowsiness affects safety

Interactions with other service-connected medications

The VA's Pharmaceutical Care Services can help veterans optimize their medication regimen for both sleep and other service-connected conditions.

You may also read: The Connection Between PTSD and Insomnia in Veterans

Conclusion: Better Sleep Is Possible

From CBT-I to VA disability claims, veterans have more options than ever to combat insomnia and reclaim restful sleep. If your sleep problems stem from service, don’t hesitate to file a VA claim—you may be entitled to compensation and treatment.