Many people equate rest with sleep. Yet, despite getting enough hours in bed, they still feel drained. The issue isn’t just a lack of sleep — it’s a lack of the right kind of rest.
Dr. Saundra Dalton-Smith, a physician and researcher, identifies seven types of rest essential for replenishing energy. Understanding these different forms of rest is especially crucial in high-stress environments, where clarity, endurance, and well-being are non-negotiable.
The reality of fatigue at sea
Life at sea is demanding. Long shifts, unpredictable weather, and the constant vigilance required for safe navigation mean fatigue is a persistent challenge.
From a regulatory standpoint, the STCW seeks to address fatigue—a growing concern in the maritime industry—by setting minimum rest hours for watch personnel while aligning them with the MLC, 2006 provisions.
However, here’s the truth: you can sleep for 12 hours straight and still feel exhausted.
1. Mental Rest
Imagine standing on the bridge, scanning navigational charts, and double-checking coordinates, only to realize you’ve been staring at the same section for minutes without absorbing any information. This is a classic sign of mental fatigue.
Signs you need it:
- Difficulty concentrating on navigational charts
- Re-reading safety procedures multiple times without retaining information
How to recharge:
- Take short mental breaks during shifts
- Keep a notepad for quick thoughts to avoid mental overload
- Practice mindfulness or deep breathing exercises
2. Sensory Rest
On a modern ship, alarms beep, radios crackle, and screens glow all around you. This relentless sensory input can leave you feeling overstimulated and drained long before your shift ends.
Signs you need it:
- Feeling overwhelmed by constant noise, alarms, and screens
- Developing headaches from prolonged exposure to bright lights and loud environments
How to recharge:
- Step away from noisy areas whenever possible
- Reduce screen exposure during off-hours
- Spend time on deck, focusing on the natural horizon to reset your senses
3. Emotional Rest
Handling disputes among crew members or receiving constant feedback from superiors can be emotionally exhausting. Without emotional rest, even minor interactions can feel overwhelming.
Signs you need it:
- Feeling drained from managing conflicts or workplace tensions
- Struggling to separate work frustrations from personal well-being
How to recharge:
- Talk to a mentor, friend, or counselor
- Journal your thoughts to process emotions effectively
- Set healthy boundaries between work and personal space
4. Creative Rest
A chief engineer troubleshooting a complex mechanical failure might struggle to find fresh solutions simply due to a lack of creative rest. Without it, thinking becomes rigid and uninspired.
Signs you need it:
- Difficulty solving unexpected mechanical or navigational challenges
- Feeling uninspired or stuck in repetitive thought patterns
How to recharge:
- Engage with nature—watch a sunrise or sunset at sea
- Allow your mind to wander during breaks
- Explore creative outlets like music, storytelling, or reading
5. Spiritual Rest
Even after successfully docking a vessel after weeks at sea, a seafarer might still feel a lingering emptiness. This often signals a need for spiritual rest.
Signs you need it:
- Achieving career milestones but feeling unfulfilled
- Questioning your purpose in the industry or life
How to recharge:
- Reflect on your motivations and reconnect with your values
- Engage in prayer, meditation, or personal rituals
- Volunteer or help a fellow crew member without expecting anything in return
6. Social Rest
Long voyages mean constant interaction with the same crew, which can be both comforting and exhausting. Over time, even positive social interactions can become draining without balance.
Signs you need it:
- Feeling depleted by constant interactions, even with close crewmates
- Avoiding conversations that once energized you
How to recharge:
- Spend time with those who uplift you rather than drain you
- Seek solitude when needed
- Maintain contact with supportive family and friends onshore
7. Physical Rest
A deckhand handling heavy ropes and equipment all day might wake up sore and exhausted despite a full night’s sleep. This signals the need for more than just passive rest.
Signs you need it:
- Waking up tired despite getting enough sleep
- Feeling achy or sluggish during daily tasks
How to recharge:
- Alternate between active and passive physical rest (stretching, relaxation, good sleep posture)
- Take power naps when possible
- Maintain proper hydration and nutrition to support recovery
Rethink rest, optimize performance
In the maritime industry, endurance and sharp decision-making are critical. Rather than measuring success by sheer hours worked, we must redefine it by the quality of our energy.
By investing in all seven types of rest, seafarers and maritime professionals can enhance their performance, safety, and overall well-being—ensuring they return to shore not just surviving, but thriving.
Rest isn’t just a luxury—it’s a necessity for a thriving life. By recognizing the specific types of rest you need and intentionally making space for them, you can cultivate a healthier, more energized version of yourself. So, take a moment to reflect, reset, and restore—because true rest is the key to showing up fully in every aspect of your life.
