by Joanne Villaflor, MS, RDN, CSSD, LD
As the Navy performance enhancement dietitian, I talk frequently about the “performance triad” of physical activity, nutrition, and sleep. Most of us get the first two. We hit the gym and run, and we try to grab something decent from the galley or chow hall. But that third pillar, sleep, is often treated like a luxury, not a mission-critical requirement.
Here’s the truth: fatigue from sleep loss compromises personal safety, mission success, and even national security. Studies show mental work capacity drops by 25% for every 24 hours you're awake. You can’t just “tough it out.” Sleep is just as essential as training and fueling.
What you eat directly impacts the quality of your rack time. Whether you’re a Service Member on watch, a spouse juggling a deployment, or a Veteran adjusting to civilian life, small choices can improve your mission readiness.
The vicious cycle: Poor sleep and bad food choices
Ever found yourself raiding the vending machine after a mid-watch or night shift? That’s not weak willpower, it’s biology.
When you’re sleep-deprived, your hunger hormones get scrambled. Ghrelin (the “I’m hungry” hormone) spikes, while leptin (the “I’m full” hormone) drops. The result? You crave high-calorie, high-fat, and sugary foods.
That starts a dangerous cycle. Poor sleep makes you eat poorly, and poor food choices make your next night’s sleep even worse. Higher saturated fat intake is linked to less restorative deep sleep, and more sugar is tied to waking up more often. For Service Members who already face irregular schedules and stress, this cycle can hit hard.
Key takeaway: Sleep and nutrition fuel each other. Don’t let the cycle sabotage your readiness—use it to your advantage.
Fueling for better sleep: Your pre-rack meal plan
Think of your body like a fighter jet. You wouldn’t top it off with low-grade fuel before a mission. The same goes for your rack time. What you eat before bed can set you up for solid recovery or a restless night.
Here are some foods to eat as part of your sleep-boosting arsenal:
- Tryptophan-rich foods: Turkey, chicken, fish, eggs, and pumpkin seeds. Pair with complex carbs, like brown rice or oats, to help tryptophan reach your brain. For best results, eat these a few hours before bed.
- Melatonin-rich foods: Tart cherries, pistachios, almonds, eggs, and milk can raise melatonin and improve sleep quality.
- Magnesium powerhouses: Spinach, bananas, avocados, almonds, and oats. Magnesium helps relax muscles and regulate melatonin.
- Complex carbs and fiber: Whole grains, vegetables, and brown rice stabilize blood sugar and support deeper sleep.
Avoid these sleep saboteurs:
- Caffeine: Skip it at least six hours before bed. It’s hiding not just in coffee but also in tea, soda, energy drinks, and dark chocolate.
- Alcohol: A nightcap may knock you out fast, but it disrupts REM sleep and makes you wake up more.
- High-fat, fried foods: These are harder to digest, often causing discomfort or heartburn.
- Sugary snacks and drinks: These give you quick energy spikes, followed by crashes that disturb sleep.
Pro tip: Treat your rack time like part of your gear loadout. Don’t ruin it with the wrong fuel. Plan ahead and choose wisely.
Tackling shift work and irregular schedules
Working the mid-watch or night shift throws your circadian rhythm out of whack. The emerging field of chrononutrition shows that when you eat can be just as important as what you eat.
- Stick to a consistent eating schedule, even on off-days.
- Avoid heavy meals in the middle of your sleep period, day or night.
- Think of meal timing as another way to “set your watch” for your body.
Building your arsenal: Practical tips
When it comes to improving your sleep and performance, knowing what to do is half the battle. Execution is the rest. Here’s how to put this into action:
- Plan ahead: Keep a go-bag with healthy, nonperishable snacks like jerky, nut packets, or tuna pouches.
- Master the galley or chow hall: Use the plate method—half fruits and vegetables, one-quarter lean protein, one-quarter whole grains.
- Leverage resources: Check Military OneSource, use the Navy PFA app for nutrition self-study, and consult Operation Supplement Safety (OPSS) before using supplements.
Keep in mind: Small swaps add up. Choose water instead of soda. Opt for almonds instead of chips. Each choice stacks the deck in your favor for better nutrition, better sleep, and better performance.
Take command of your sleep
Sleep isn’t a weakness—it’s a weapon. Sleep fuels readiness. It’s during sleep when your body repairs, recovers, and reloads for the next fight. You don’t have to overhaul your entire diet. Start small. One swap, one better choice, one step closer to mission readiness. Take command of your plate and you’ll take command of your night.
