text: Chapter 11
  11-75. For those who persistently experience difficulty falling asleep, the following suggestions and
  techniques may prove helpful:
  * Establish a very regular and relaxing pre-sleep routine.
  * Practice self-regulation activities such as relaxation exercises and guided meditations. DOD and
  the Department of Veterans Affairs developed available applications, and the Human Performance
  Resources by CHAMPS (https://www.hprc-online.org/) has various self-regulation activities:
   Visualization or guided imagery exercises.
   Meditation or mindfulness exercises.
   Mental focusing exercises.
  * Use an app. There are hundreds of apps for sleep and relaxation, which may help Soldiers fall
  asleep and track sleep.
  WHEN TO SEEK EXPERT HELP
  11-76. Soldiers should schedule appointments with healthcare providers if they have persistent daytime
  sleepiness, difficulty staying asleep, difficulty falling sleep, or disturbance of a sleeping partner with snoring
  and/or gasping at night.
  Sleep Readiness
  Soldiers should sleep as much as they can, whenever they can, as the situation allows.
  The vast majority of Soldiers require 7-8 hours of sleep per night to sustain
  performance; more sleep is better. Soldiers can maximize sleep and subsequent
  performance by timing sleep and caffeine use optimally. Finally, only sleep replaces
  lost sleep.