P-B Nutrition

Recharge

Purpose “Y”

Code

Controlled Response

“The Zone”

Primal Fitness

Mind Tactics

Recharge

What we know how to do…

Sleep Problems (Days)

Optim

al Performance

Poor

0 1 2 3 4 5

10 9 8 7 6 5 4 3 2 1 0

Performance & Sleep

24 hrs = BAL .10

Effects

• Reaction Time• Judgment• Coordination• Memory• Attention• Energy• Problem Solving• Focus and Concentration

Effects on Performance• Strength & Endurance

• Appetite• Patience• Immune System• Attitude & Mood• Hallucinations

Effects on Performance

You’ll Make Careless Mistakes!!!

“Don’t be the one to have a negligent discharge!!!!”

Disruption of Circadian Rhythm

Common Causes of Sleep Disruption in Combat

Stimulants

Sleep Environment

Activated CR System

Excessive Worry

Poor Nutrition

Activating Events Before Bed

Poor Sleep Habits

High Ops Tempo/Shift Work

Current Treatment in Theater

Short term solution ----- Can cause more problems

“Reset your Circadian Rhythm…”

Recharge Tool Kit“10 Strategies to Reset Your Circadian

Rhythm”

First - Sleep Analysis“Write it down…get a baseline…

then track it” Onset – “How long to fall asleep” Wakeups – “How many times you wake

each night” Duration (Quality) – “How many hours

do you FEEL ..”

#1 Develop a Routine

“Consistency is the key…”

#2 Decrease Stimulants

“Long half-life can disrupt sleep”

#3 Mind Tactics: Suppression & Distraction Strategies

“MUST process daily or it will affect your sleep…”

Biofeedback

Garrison vs. Deployed

“See also CR Module”

#4 One Hour Before Bed Stop All Stimulating Activities

“Send the message that it’s time to go to bed…”

#5 Take a Hot shower“Increase core temp & discharge

muscles”

#6 Associate Bed with ONLY Sleep“Send the right message…”

#7 Disengage CR System“Get in the White Zone"

Biofeedback

Disengaging Overdrive (Red Zone) will help you initiate and

maintain sleep.

Use Controlled Response (CR) and Mind Tactics Strategies

#8 Exercise Regularly

See Primal Fitness Module

Managing External Distractions

#9 Use Sensory Blocks

#10 See Recharge Handout

Important: Best results when used in combination with Primal Fitness,

Recharge, and P-B Nutrition

Recharge Tool Kit

P-B Nutrition

Recharge

Purpose “Y”

Code

Controlled Response“The Zone”

Primal Fitness

Mind Tactics

Module Mastery Assessment (MMA)

Module Mastery Assessment (MMA)

R

Break Time