1. P-B Nutrition Recharge Purpose “Y” Code Controlled Response “The Zone” Primal Fitness Mind Tactics Recharge

2. What we know how to do… Sleep Problems (Days) Optimal Performance Poor 0 1 2 3 4 5 10 9 8 7 6 5 4 3 2 1 0 Performance & Sleep

3. 24 hrs = BAL.10 Effects

4. Reaction Time Judgment Coordination Memory Attention Energy Problem Solving Focus and Concentration Effects on Performance Strength & Endurance Appetite Patience Immune System Attitude & Mood Hallucinations

5. Effects on Performance You’ll Make Careless Mistakes!!! “Don’t be the one to have a negligent discharge!!!!”

6. Disruption of Circadian Rhythm Common Causes of Sleep Disruption in Combat

7. Stimulants Sleep Environment Activated CR System Excessive Worry

8. Poor Nutrition Activating Events Before Bed Poor Sleep Habits High Ops Tempo/Shift Work

9. Current Treatment in Theater Short term solution ----- Can cause more problems

10. “Reset your Circadian Rhythm…”

11. Recharge Tool Kit “10 Strategies to Reset Your Circadian Rhythm”

12. 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..”

13. #1 Develop a Routine “Consistency is the key…”

14. #2 Decrease Stimulants “Long half-life can disrupt sleep”

15. #3 Mind Tactics: Suppression & Distraction Strategies “MUST process daily or it will affect your sleep…” Biofeedback Garrison vs. Deployed “See also CR Module”

16. #4 One Hour Before Bed Stop All Stimulating Activities “Send the message that it’s time to go to bed…”

17. #5 Take a Hot shower “Increase core temp & discharge muscles”

18. #6 Associate Bed with ONLY Sleep “Send the right message…”

19. #7 Disengage CR System “Get in the White Zone" Biofeedback Disengaging Overdrive (Red Zone) will help you initiate and maintain sleep.

20. Use Controlled Response (CR) and Mind Tactics Strategies

21. #8 Exercise Regularly See Primal Fitness Module

22. Managing External Distractions

23. #9 Use Sensory Blocks

24. #10 See Recharge Handout

25. 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

26. Module Mastery Assessment (MMA) R

27. Break Time