Navigating the seas of sleep: Tools for seafarers

According to Dr. Matt Walker, Univ. California, Berkeley, Neuroscientist, ‘’Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at immortality.“ These strong and powerful words by Dr. Walker who is one of the most noted sleep experts in neuroscientists and the author of ‘Why We Sleep’ highlight why sleep is so important. ‘’It’s the tide that raises all health boats’’, he adds, highlighting the following benefits for our physical, mental health and longevity:

The National Sleep Foundation says that sleep services all aspects of our body in one way or another: molecular, energy balance, as well as intellectual function, alertness and mood. In addition, it is important to remember that sleep is not a luxury but a necessity for a healthy, happy, and long life!

What is more, sleep is critical at sea. Firstly, for enhanced safety: lack of sleep leads to fatigue and can affect seafarers’ ability to perform safety critical tasks which leads to human error that may result to shipping casualties. In general, 80% of marine casualties are due to human error and much of that can be track back to lack of sleep.

In addition to general safety, secondly, sleep is critical for seafarers’ health. Chronic sleep loss causes serious health issues, not just for seafarers but for all of us, that can be related to heart diseases, neurodegenerative diseases and metabolic disorders like diabetes and even cancer. It also impacts our performance.

As a result, promoting better sleep is – and should be- a high priority for the shipping industry. However, it is not easy considering that seafarers experience shift work and ‘jet lag’ due to working in different time zones. This is a particular challenge for seafarers and as a result, some of the tools to promote better sleep onboard may not be easy or even possible for everyone to try. However, since safe sailing starts with good sleep, ensuring sufficient, quality sleep is not just an individual responsibility but an organizational one.

Sleep perception has evolved during the last decades. Little sleep used to be considered as a badge of honor and a kind of a macho attitude. This is particularly prevalent in high demand professions like medical workers, first responders, soldiers and seafarers! But, fortunately, this view is losing way and there is a change in perception around sleep in society at large and in shipping industry; macho is out while science and common sense is in. This is evidenced by shift changes, rest policy implementations and increased focus on sleep hygiene. (MLC). So, let’s all continue to break down outdated norms and elevate the importance of sleep in our lives and workplaces.

Sleep tools

#1 Creating a Sleep-Inducing Environment

Employers play a vital role by prioritizing these environmental adjustments

1. Maintain a Cool, Dark, and Quiet Space -these are the ideal sleep conditions.
2. Invest in Good Quality Mattress and Pillow – can greatly improve sleep quality.
3. Place Sleep Spaces Away from Loud Machinery – If feasible, consider soundproofing/dampening solutions.
4. Use Helpful Sleep Accessories – Eye Covers can block out light. Earplugs can block out noise. A white noise machine can mask background sounds.

#2 Personal Sleep Hygiene Habits

1.Follow the “3-2-1 Sleep Rule’’

• 3 hours before bed: No more food, ideally.
• 2 hours before bed: Limit exercise and reduce liquid intake.
• 1 hour before bed: Switch off electronic devices & avoid bright overhead lights.

2. Develop a Wind-Down Routine – Sleep is a process, not an ‘’off switch’’

Start to relax your mind and body for sleep. This could include reading, deep breathing, meditation, mindfulness practices, stretching, or listening to calming music.

3. Consider “Worry Journaling” one hour or more before bedtime

This will help you relax and take all worries from the day you just finished or what you have to do the next day. This is an effective method, tested by scientists.

4. Become a Nose Breather

• Helps with sleep and overall health.
• Cover mouth with medical tape at night and/or during light cardio workouts.  (see James Nestor’s “Breath”)

#3 Balancing Light and Temperature throughout the Day

Managing the following two factors — light and temperature —can significantly enhance sleep quality and your overall wellbeing:

Light

• Prior to sleep: Avoid light from screens or bright overhead lights as these suppress melatonin production.
• Upon waking:  Get exposure to natural light outside within first 60 min – signals the start of a new day.
• For shift workers, seek bright light (like a ring light) when you’re starting your “day“

Temperature:

• Prior to/when we sleep: A cool environment is beneficial.
• Upon waking:  Raise your body temperature with a brief workout — signals to your body that it’s time to start the day.
• Also consider cold showers upon waking, and warm showers before sleep

Why consistent sleep schedules are important

A rested seafarer is a safe and effective seafarer. We all play a part in ensuring safety and well-being at sea

1.Shift Work and Sleep

• Shift work disrupts the natural sleep-wake cycle, leading to increased fatigue and decreased alertness. We understand this is part of the job, but awareness is key.

2. Consistent Sleep Schedules

• If possible, maintain a consistent sleep schedule / At least 14 days at a time (incl weekends).

3. Role of Ship Owners and Managers

• Consideration should be given to designing good shift schedules.

How habits can turn bad: A quick look

A. Caffeine: The Timing and Dose Make the Elixir… or the Poison

Caffeine is a useful tool to wake up and increase alertness, esp. shift work). To avoid a caffeine crash later in the day, consider delaying your first caffeine intake by 90-120 min after waking. This really works! Caffeine stays in your system for up to 5-7 hours or more. So, avoid caffeine about 8 hours before you plan to sleep. Remember: while caffeine can be a useful tool, it’s not a substitute for a good night’s sleep.

B. The Power of Naps – A Double Edged Sword      

Short power naps of 20-30 min can help restore alertness, enhance performance and reduce mistakes and accidents.  But be careful: napping too long (over 60-90 min) can lead to grogginess and disorientation (so called “sleep inertia’’) and napping too late in one’s day can interfere with your normal sleep time (like snacking before dinner). Naps are not a replacement for a good night’s sleep. They are a useful tool and can be beneficial.  But ‘’use’’ with care.

C. Exercise: Another Double-Edged Sword

Regular exercise promotes healthier sleep patterns — helps you fall asleep faster, lengthens your deep sleep phase, and reduces night-time awakenings. Exercise shortly after waking can promote daytime alertness and induce sleepiness at night. Avoid working out within three hours of bedtime. Late-night exercise interferes with sleep as it elevates alertness and body temperature. Exercise is a powerful sleep ally when done correctly.  Strive for balance. Listen to your body for optimal sleep benefits.

D. Supplements:  A Step to Consider After the Basic Measures

Consider supplements only after behavioral changes. Always consult with a healthcare professional before starting any new supplement regimen. Dr. Andrew Huberman, a neuroscientist and popular healthy educator, suggests the below-listed supplements, but emphasizes the importance of personalizing your approach.

Dr. Andrew Huberman’s “sleep stack” 30-60 min before sleep:

• Magnesium Threonate (145mg) or Magnesium Bisglycinate (200mg)
• Apigenin (50mg)
• Theanine (100-400mg)
• Glycine (2g) and GABA (100mg) can be considered 3-4 nights/week.
• Myo-Inosital (900mg) on days not taking Glycine & GABA

Important Cautions: Begin with one supplement (or none) and add more gradually as needed. Tailor.  Avoid theanine if you experience overly intense dreams, sleep-walk, or have night terrors. Approx. 5% of people may have an upset stomach from magnesium. If so, stop taking.

Concluding, for quality and better sleep, it is important to embrace the sleep challenge. As such:

1. View sleep challenges as a project. So many good resources today to help you. Be patient and gentle with yourself.
2. Consider “tracking” your sleep to see what works best.
3. Consult with Experts: Don’t hesitate to seek professional advice. Persistent sleep issues may indicate other issues and may merit expert assistance.

Embracing this challenge is a significant step towards improving your health, well-being, and productivity. Good sleep is worth the effort!

Above article is a transcript from Chistopher Hall’s presentation during the 2023 Crew Welfare Week.

View his presentation herebelow

The views presented are only those of the author and do not necessarily reflect those of SAFETY4SEA and are for information sharing and discussion purposes only.