Sleeping well starts with your habits.

A practical guide for veterans

Sleep supports your health, mood, and performance. If you struggle to fall asleep, wake up in the middle of the night, or wake up groggy, you're not alone. Many veterans struggle with persistent pain, tinnitus, erratic schedules, and intrusive memories that disrupt their rest. Before considering sleeping pills or cannabinoids, establish a solid foundation with good sleep hygiene.

After leaving the military, I would wake up at 3:30 a.m. for no reason. I thought I needed a pill. I tried a basic routine for two weeks: a set time to turn off the TV and cell phone, a cool room, 4-7-8 breathing for three cycles, and morning light. I started sleeping 45 minutes longer each night. Not perfect, but enough to feel functional the next day.

Prioritize what you can control today, start with three actions, and stick with them for 14 days. Set a consistent bedtime and wake-up time, even on weekends. Get natural light within the first 30 minutes of waking up, including 5 to 10 minutes outdoors. Limit caffeine after midday. If you're consuming energy for a workout, move it to earlier in the day. Reduce alcohol intake, as it interferes with deep sleep and fragments your night. Turn off screens 60 minutes before bed; blue light delays melatonin production.

Cool the bedroom to 62°F to 65°F. Use a fan or air conditioner if needed. Darken the room with blackout curtains or an eye mask. For tinnitus, use white noise at a low volume. Eat a light dinner earlier, leaving 2 to 3 hours between your last meal and bedtime. Write down three things you need to do tomorrow and one specific worry. Practice 4-7-8 breathing for 3 to 5 minutes. If you don't fall asleep within 20 to 30 minutes, get up and read something relaxing in dim light. Return to bed when you feel drowsy.

Where do cannabinoids fit in?

Cannabis can support sleep in people who already practice good sleep hygiene. Its role is not to replace habits, but to complement them. CBD can help with pre-sleep anxiety and mild pain. Common forms include sublingual oil or capsules. Example starting dose: 10 to 25 mg 60 to 90 minutes before bedtime. Adjust in small increments based on your response.

THC can shorten sleep latency in some people. It tends to reduce vivid dreams. High doses can cause morning hangovers. Example starting dose for sensitive individuals: 1 to 2.5 mg 60 minutes before bedtime. Avoid increasing the dose rapidly; higher doses increase tolerance and can disrupt sleep.

CBD:THC

2:1 or 4:1 ratios typically provide relaxation with fewer psychoactive effects. Vaporization can help with sleep, but its effect lasts less time than an oil.

TERPENES

Myrcene, linalool, and beta-caryophyllene are associated with relaxation. Look for labels that specify them.

Whether your goal is to fall asleep, stay asleep, or manage pain, your choice of product and timing should align with that objective. Better sleep isn't about perfection, it's about consistency. Start today with a change you can maintain tomorrow.

Juan Alicea

VETERANS

@aliceajuan