A Harrowing First Night's Sleep In Prison Cells

Spending your first night in jail can be a daunting and overwhelming experience. The uncertainty, the new environment, and strict routines can all contribute to feelings of anxiety and fear. The first night will pass very slowly as your mind runs through all the horror stories of prison life you've heard or seen in movies. It would be dishonest to pretend that there isn't violence and assault within prisons, and your mind will likely wander to these dark places. However, it's important to remember that prison staff are concerned about your safety and have systems in place to keep you safe. If you seek confrontation, you will find it, but if you actively avoid it, you may be able to stay out of harm's way.

Make your sleeping area comfortable

Sleeping in jail can be challenging due to noise, uncomfortable beds, and stress. However, there are several ways to make your sleeping area more comfortable. Here are some tips to help you improve your sleep quality:

Use Noise-Cancelling Tools

Earplugs are essential for blocking out constant noise such as loud conversations and clanging doors. They can help you ignore the loud noises and focus on getting some rest. Another option is to use a small fan to create white noise, which will drown out other sounds while also keeping you cool.

Manage Light

Jails and prisons often have bright lights on at night for security reasons, which can make it difficult to fall asleep, especially for light sleepers. Consider using an eye mask to block out the light and create a darker environment conducive to sleep. Even a simple bandana can help block out the light.

Adjust Temperature

Temperature plays a crucial role in sleep quality. Use extra blankets to adjust your body temperature. You can fold them to make your mattress softer or layer them to stay warm. Additionally, consider wearing layers of clothing that you can adjust according to your comfort.

Enhance Your Bedding

The mattresses in jail tend to be thin and hard, placed on metal slabs. Get creative with your bedding by folding extra blankets to make your mattress softer. If possible, try to get an extra pillow, or make one from your clothes, to improve your comfort.

Engage in Physical Activity

Physical activity can help improve your sleep. Consider running, lifting weights, or even simple bodyweight exercises like push-ups and squats. Daily exercise can tire you out, making it easier to fall asleep and sleep through the noise and distractions.

Establish a Consistent Routine

A consistent sleep routine can signal to your body that it's time to rest. Try to go to bed and wake up at the same time every day. Waking up early can help set your internal clock and make it easier to fall asleep at night.

Practice Relaxation Techniques

Relaxation techniques can help reduce pre-sleep anxiety and stress. Deep breathing exercises, meditation, or visualization can calm your mind and body, making it easier to fall asleep.

Minimize Stimulants and Electronics

Avoid consuming caffeine, especially in the evening, as it can interfere with your sleep. Also, limit your screen time before bed. Instead of watching TV, try reading a book to wind down.

Exercise and eat healthily

Exercise and eating healthily are two important ways to endure a prison sentence and build a pattern of good habits to follow on the outside.

Exercise

There are three types of useful exercise that can be done in prison: stretching, resistance, and aerobic. Stretching exercises extend your various bending points for mobility and flexibility, lower the risk of muscle strain, and help with balance. Resistance exercises build muscle. If your correctional facility has a weight room, use it. If not, simple resistance activities—such as push-ups and sit-ups—can be done in your cell or on the yard. Aerobic exercises get your heart and lungs pumping. It is good to do an activity such as walking or jogging for at least 20 minutes.

Prisoners have a lot of time on their hands, and spending too much time lying around can become a bad habit that will carry over into life after prison.

Eating healthily

Prison food is never five-star. It is designed to be as economical as possible, so you will see a lot of starchy carbohydrates and greasy fats, but less protein. Carbs and fats cost less.

You can survive on prison food, but it is recommended to supplement and control your intake of foods that can harm your body over time. This usually means replacing some meals with "home cooking" from the commissary supplies stored in your locker. Many commissaries sell multiple vitamin products, which can be used to supplement your diet both in prison and on the outside.

It is also important to drink enough water, especially during the summer or after a physical workout, to replace lost fluids and flush your system.

Establish a consistent routine

Establishing a consistent routine is key to getting a good night's sleep in jail. Here are some tips to help you establish a solid routine during your first days behind bars:

Set a sleep schedule

Go to bed and wake up at the same time each day. In jail, you'll typically be awakened early, around 5:30-6:00 AM, and lights out will be around 9-11 PM. By waking up early, you can take advantage of the quieter morning hours and get a head start on your day. This will also help you feel tired and ready for sleep when lights out comes around.

Engage in physical activity

Exercising rigorously will help you get a good night's sleep. Running, lifting weights, or doing any other form of intense physical activity will tire your body out so that you're ready to sleep when the time comes. Plus, exercising is a great way to pass the time and stay healthy while incarcerated.

Create a sleep-conducive environment

Jails tend to be bright and loud, so do what you can to make your immediate sleeping area as comfortable as possible. Use earplugs or a small fan to block out external noises, and consider using an eye mask to block out any excessive light. You can also get creative with your blankets and pillows to make your bed more comfortable.

Avoid stimulants and electronics

Caffeine and electronic devices like televisions will only make it harder to fall asleep. Avoid consuming caffeine after 2 PM, and try to stay away from the television room before bed. Instead, opt for a book to help you wind down and prepare for sleep.

Adjust your surroundings

If possible, try to move to a quieter area of the jail. In federal prison, for example, new prisoners are often stationed in the front of the dorm, but with time, you may be able to move to the back, which tends to be quieter and less bright.

Remember, establishing a consistent routine takes time and patience. Don't be too hard on yourself if you don't adjust right away. Give these strategies a try, and experiment to find what works best for you.

Avoid caffeine and junk food

Sleeping in jail can be challenging due to various factors, such as uncomfortable mattresses, snoring cellmates, loud noises, anxiety, and more. To improve your sleep, it is essential to prioritise your physical and mental well-being.

Avoid Caffeine

Caffeine is a stimulant that can disrupt your sleep, especially when consumed in the afternoon or evening. It can remain in your system for up to 14 hours, so it's best to avoid it for several hours before bedtime. Caffeine can stimulate your central nervous system, making it challenging to fall and stay asleep. This includes not only coffee but also tea, energy drinks, and certain chocolates.

Avoid Junk Food

Junk food, such as candy bars, ice cream, and cakes, are high in sugar and fat. Consuming these foods before bedtime can disrupt your sleep due to the time it takes to digest them. Sugar can spike your energy levels and make it difficult to fall asleep. Additionally, fatty foods can cause indigestion and discomfort, further impacting your sleep quality.

By avoiding caffeine and junk food, you can improve your chances of getting a good night's sleep, which is crucial for maintaining your physical and mental health. It is essential to listen to your body and provide it with nourishing foods and drinks that promote rest and recovery.

Ask for a single cell

Sleeping in jail can be challenging due to various factors such as uncomfortable mattresses, snoring cellmates, noise from officers' keys, banging doors, screaming or loud talking, anxiety, safety concerns, and flushing toilets. To make your first night's sleep in jail as comfortable as possible, here are some tips to help you navigate the experience:

• Inquire about the possibility of a single cell: While single cells are not always available, it is worth asking the prison staff if there is any flexibility regarding cell arrangements. This can provide you with privacy and a quieter environment for sleep.
• Express your concerns: If you have specific reasons for wanting a single cell, such as a medical condition or anxiety issues, communicate these concerns to the prison staff. They may be more accommodating if they understand your circumstances.
• Be mindful of the availability: Keep in mind that single cells may be limited, and it ultimately depends on the prison's capacity and policies. There might be a waiting list for single cells, so it's important to inquire early.
• Understand the potential costs: In some cases, single cells may come with additional costs or require you to perform certain tasks or chores. Be sure to clarify any associated fees or expectations before requesting a single cell.
• Consider the impact on your well-being: Sleeping in a single cell can have both benefits and drawbacks. While it may provide more peace and quiet, it can also lead to feelings of isolation or loneliness. Weigh the potential impact on your mental health and decide if it aligns with your overall well-being goals.

Remember that getting a good night's sleep in jail is crucial for your physical and mental health. While asking for a single cell can be a strategy to improve your sleep environment, it's also important to explore other tips for better sleep, such as making your sleeping area comfortable, practicing relaxation techniques, and establishing a consistent sleep routine.

Frequently asked questions