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Many Preppers are simply individuals or families preparing for SHTF, while others may be organized into groups, conducting extensive training exercises. Unfortunately, while preparedness activities are typically focused on food storage or “bug out” locations, we often miss implementing real-world scenarios and “play like you practice” training.

This article focuses on both the adverse effects of sleep deprivation and how the military, emergency responders, and Preppers benefit from using sleep deprivation during training.

It uses guidance from U.S. Army Field Manual (FM) 6-22.5, extensive studies by COL Gregory Belenky – Director of Neuropsychiatry at Walter Reed Army Institute of Research, as well as sleep studies performed at the U.S. Army Ranger School at Ft. Benning, Ga., the Naval Training Center in San Diego, Calif., and Ft. Jackson Army Training Center in South Carolina.

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Specifically, while FM 6-22.5 acknowledges that anything less than 7 – 8 hours of sleep per 24-hour period will result in at least some loss of performance, there is actually “no minimum sleep period,” particularly for troops engaged in manual or physical duties.

FM 6-22.5 and other authorities recommend that sleep considerations for commanders are actually of higher priority than that for troops because commanders are in a “decision-making” capacity where their decisions could affect unit survivability.

A wealth of scientific research shows that sleep deprivation can be an integral part of any training evolution as it helps prepare members for later stressful conditions during actual operations, helps “weed out” those who may later exhibit psycho-social disorders, and can help to later reduce both physical and mental stress casualties during basic operations.

In the case of SHTF, your family or Prepper group would almost certainly be under extremely stressful conditions, when the general public is at its weakest and most vulnerable.

When human beings are placed in stressful situations, they will always revert back to what they have practiced the most. Any sports coach or military trainer worth his or her salt will tell you that you will always “play like you practice,” meaning that if you practice sloppily, you will perform sloppily.

When it comes to groups and teams that may be called upon to perform under stressful conditions, nothing is more important than realistic training… including sleep deprivation.

EFFECTS OF SLEEP DEPRIVATION

In his studies of “lack of sleep” among trainees at the Naval Training Center (NTC) in San Diego and Army Ranger candidates at Ft. Benning, COL Gregory Belenky – Director of Neuropsychiatry at Walter Reed Army Institute of Research – finds that sleep deprivation clearly degrades complex cognitive performance – like word fluency and decision making in rapidly changing circumstances – which declines by 25% for every successive 24 hours one is awake. Conversely, physical strength and endurance are virtually unaffected.

Belenky notes that during their 58-day training, Ranger candidates average between 3.2 and 3.6 hours of sleep in a typical 24-period, with much of the sleep coming in brief and fragmented “naps.” His studies at the Naval Training Center showed that personnel at the squad and crew level averaged 7-8 hours of sleep per night, while battalion- and brigade-level personnel averaged only 4 hours of sleep.

Over the course of Naval Training Center training evolutions, he noticed that junior personnel improved their performance, while the performance of higher echelon personnel diminished. He attributed this to findings that show that “thinking” is more greatly affected by sleep deprivation than simple, physical tasks.

What this strongly suggests is that trainees involved in simple, physical tasks will not be adversely affected by sleep deprivation, but sleep does become necessary when recruits/candidates must absorb important, academic information. Therefore, a delicate balance should be reached allowing adequate sleep during academic challenges with the application of sleep deprivation during physical, field operations.

Belenky references the term “droning,” referring to sleep-deprived Ranger candidates who could “put one foot in front of the other and respond if challenged, but have difficulty grasping their situation or acting on their own initiative.”

He found that sufferers of sleep deprivation experience a reduction in speed, but accuracy was relatively preserved. In essence, even when sleep deprived, a soldier could still shoot accurately but have difficulty figuring out where he is on the battlefield.

Sleep deprivation can cause changes in alertness, mood, motivation, and initiative, and in a very recent study of Army recruits at Ft. Jackson, S.C., it was found that physical fitness is important not only for typical physical performance but to reduce the effects of sleep deprivation during actual deployment in a stressful environment.

BENEFITS OF SLEEP DEPRIVATION IN TRAINING

In order to survive in emergency situations, we must be able to react and perform. For Preppers, this should involve real-world training that is challenging and stressful. We have seen time and again that even homeland emergency situations require responders to perform at heightened levels for hours – and even days – at a time. Pre-exposure to those levels of intensity is paramount.

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In emergency situations, performance is enhanced when responders acquire “instinctive reactions” – what military trainers would call “muscle memory.” This is acquired only from intense, repetitive training.

While the adverse effects of sleep deprivation are well documented, strict focus on those effects prevents many from realizing the benefits of inducing sleep deprivation during training.

Don Stevenson is a former member of the Australian Army and a current fitness consultant specializing in fitness solutions for law enforcement and the military. He insists that sleep deprivation is an integral part of military and emergency responder training.

As Belenky’s studies found that “mood” is adversely affected by sleep deprivation, Stevenson insists that, “personality conflicts and morale problems will be multiplied by fatigue as troops become short-tempered.” This can be a useful tool during initial (basic) training as commanders are able to “weed out” candidates and recruits with psychiatric and/or psychological problems who might later become liabilities for the unit.

Other studies show that sleep deprivation and a “willingness to endure hardship” is an integral part of training as it helps trainers identify those individuals who might not be able to cope with stressful conditions.

While FM 6-22.5 directs that the “ideal sleep period is 7 to 8 hours of continuous and uninterrupted sleep each night,” and that anything less “will result in some loss of performance degradation,” it acknowledges that “there is no minimum sleep period.”

Being exposed to sleep deprivation during initial training helps military and emergency responder recruits and candidates learn to recognize the effects of sleep deprivation on themselves and their battle buddies. Even at the troop level, commanders are able to ensure the placement of personnel who are able to recognize the effects of lack of sleep and troops learn to help each other work through it, and how to perform in stressful situations.

ACCOMMODATING SLEEP DEPRIVATION

FM 6-22.5 advises that the best way to evaluate a trainee’s sleep situation is to observe his or her behavior, and lists indications of sleep loss including increased errors in decision-making, irritability, bloodshot eyes, difficulty understanding information, attention lapses, decreased initiative/motivation and decreased attention to personal hygiene.

Among the “physical signs” of sleep deprivation, Stevenson lists vacant stares and bloodshot eyes, blurry vision, slurred speech, slow responsiveness, unstable posture, dizziness, and difficulty performing movements.

For “behavioral signs,” the list includes neglect of routine tasks, poor work output, lack of motivation, poor communication, poor judgment, confusion, irritability, moodiness, and daydreaming.

It is important to expose fellow Prepper trainees to sleep deprivation as long as it is in a supervised training environment. This allows both commanders and trainees to understand how sleep affects performance and how to address many of the problems that come along with fatigue in a stressful environment. As Stevenson suggests, “The better educated your troops are the more likely they are to continue performing when fatigued.”

For actual operations outside of the training environment, Stevenson gives helpful hints for commanders when faced with sleep-deprived troops.

1. Adopt a more relaxed leadership style.

2. Give simple directions and limit tasks.

3. Repeat orders and check for comprehension. Have them repeat it back to you.

4. Use a buddy system. Pair up personnel, to keep an eye on each other. No standing post alone!

5. Rotate personnel, especially those performing demanding tasks.

Perhaps surprising to many, FM 6-22.5 recommends that commanders be placed more prominent in the hierarchy of sleep needs. As adequate sleep is necessary for speed and accuracy in decision-making, commanders should receive “top priority” as leaders who are responsible for making decisions critical to mission success, troop safety, and unit survival. This can be a difficult one for some commanders as they feel like they should be “as tough as” their troops. Such thinking is outdated and dangerous.

Persons on guard duty, performing tedious tasks, monitoring equipment, or cadre evaluating trainees should be given second priority. Last on the scale are those performing physical work, which would include trainees (as long as they are not receiving “academic” instruction).

Stevenson recommends the following sleep requirements for prolonged combat effectiveness. (Note that physical tasks do not require the same sleep as mental tasks).

For Physical Tasks:

Up to three days = no sleep required

Up to six days = 1.5 hours of sleep required

Up to nine days = 3 hours of sleep required

For Mental Tasks:

Up to one day = no sleep required

Up to 2 days = 1.5 hours of sleep required

Up to 3 days = 3 hours of sleep required

SUMMARY

In the case of SHTF, sleep deprivation should not necessarily be something that members want only to accept, but rather deal with as they would deal with other logistical considerations.

While less than 7-8 hours of sleep within a 24-hour period affect higher-order mental abilities and situational awareness, sleep deprivation should not necessarily be a factor in basic training environments, unless training evolutions involve the retention of important knowledge. Simple, psychomotor activities – like hiking or gathering firewood – fit well even in a sleep-deprived environment.

There does seem to be some debate as to whether or not brief, fragmented “naps” help to mitigate sleep deprivation in an operational environment. But most agree that the “quality” of sleep is what is important. This firmly holds true to the old military adage “Never stand when you can sit, never sit when you can lie down.” Even a 20-minute high-quality nap can be beneficial to performance.

Above all else, when it comes to sleep deprivation, “lead from the front” does not apply. Commanders should not allow themselves to become victims of their own training. In both real-world and training environments, commanders, cadres, and evaluators need more sleep than those in actual training or those performing physical tasks.

Equally important for Preppers are the findings that a high level of physical fitness helps mitigate sleep deprivation’s effects. Clearly, Preppers should focus on physical training now to help mitigate the effects of sleep deprivation in time of SHTF.


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Many Preppers are simply individuals or families preparing for SHTF, while others may be organized into groups, conducting extensive training exercises. Unfortunately, while preparedness activities are typically focused on food

There is undeniable proof that some plants, not all of them mind you, have outstanding healing properties. One cannot turn to modern medicine each time he finds himself in an SHTF situation.

Sure, med stockpiling helps (check out my article on best over-the-counter painkillers), but you shouldn’t lose sight of the fact that most are made from artificial compounds that tend to put way too much strain on the liver and tummy. In fact, if you read the little label on every pain med, you would see that even the lightest one like Ibuprofen should be taken after a hearty meal.

So, here I am, talking about the remarkable properties of natural remedies. As a prepper, I’ve learned that Mother Nature is quite offering when it comes to healing plants.

Anyway, in searching through my drawers, I came upon this nice little notebook that belongs to my grandpa. Very nice, filled with great memories but, most importantly, some tidbits on healing plants that should be grown around the yard.

Needless to say, I started working on my backyard pharmacy project as soon as the nice weather settled in. For those of you who are not too fond of gardening or believe it to be a waste of time, energy, or money, think again. You really don’t need to be a rocket scientist to figure out that if something goes wrong, home-grown stuff will be more valuable than gold (that’s why I’ve decided to dig up a veggie garden the next time I head up to my hunting cabin).

Anyway, getting back to today’s topic, these plants I found in grandpa’s scrapbook are really something. I mean, beyond the fact that they can be used to give taste even to the blandest dish, they’re also neat in treating all sorts of health issues. Moreover, they’re stupidly easy to grow, require little care, and, if you have a head for business, you can probably make a lot of money by selling them (extra gigs really pay off).

So, if I haven’t bored you to death already, here are my choices in plants that you should definitely consider growing in your backyard.

  1. Basil

Entire books can be written on this topic, but I’m just going to stick to the facts. Basil is great for seasoning (I prefer the green kind over the dried variety), as its aroma is reminiscent of lime.

Apart from that, studies have shown that dishes made with fresh basil, tinctures, and teas are great for bringing down the cholesterol level, as well as reinforcing the blood vessels. Since I’ve acquired a taste for Italian dishes, I’ve used basil in virtually every pasta dish I cooked (even dropped a couple of leaves in my Tiramisu, but that’s another story).

Anywho, basil can be grown both indoors and outdoors, and it requires little attention. Just be sure the plants get at least six hours of sunlight per day. Don’t water them too much because they don’t need that much moisture.

Tea made from basil is great for soothing the nerves. Just wash a couple of leaves, crush them in a mortar, and infuse them in hot water for a couple of minutes. That’s it. You can add some honey and ginger for some extra spiciness.

2. Sage

No, not that kind of sage. I was referring of course to the herb which gives a strong, almost earthy-like aroma to your dishes. Grandma always uses to put sage in all her meat dishes (you should try adding some dry sage to your pork chops next time).

Just like basil, it’s very easy to grow around the house. The only trick to sage is to don’t overwater and overfertilize the plants. Teas and tinctures made from sage are great against pharyngitis, tonsillitis, and for sore throats, in general. The plant’s crushed leaves can be made into a poultice, quite efficient at dealing with cuts, bruises, sores, and burns.

To make tea from sage leaves, rip two or three, wash them thoroughly, and put them I cup. Add boiled water and allow them to infuse a couple of minutes.

3. Rosemary

This plant will always remind me of The Sleeper, one of Poe’s most awesome poems (“The rosemary nods upon the grave, the lily lolls upon the wave.” Sorry for that flight of fancy, guys. Anyway, rosemary is great for any kind of dish, especially pork cuts and fish.

As a natural remedy, it boasts quite a record: detoxes the body, relieves migraines, improves blood circulation, rids you of morning breath, and also helps with any bouncy-bouncy (sex) related problems. Granny wrote down that rosemary works best if it’s grounded into a fine powder. Take a teaspoon of this stuff every morning, before breakfast. Keep into under your tongue for 15 minutes then swallow.

4. Parsley

No soup or broth would ever taste the same without parley. I myself make sure to have an ample supply of this plant, regardless of the season. As a health aid, parsley’s packed with vitamins A and C. More than that, the increased iodine content makes parley not only great anti-rad food but also a great thyroid regulator.

If you have kidney stones, juice made from freshly-picked parsley leaves can alleviate some symptoms, especially going to the toilet for the number one part. Just stick a handful of parsley leaves into the blender, add a small cup of water, and some lemon juice.

Mix it, pour it into a mug, and drink it on an empty stomach. You should also know that parsley’s also good for the ladies if it’s first eaten by gents (wink, wink).

There is undeniable proof that some plants, not all of them mind you, have outstanding healing properties. One cannot turn to modern medicine each time he finds himself in an