We spend approximately a third of our lives asleep. Sleep is essential for overall health, just as important as diet and exercise.
It enhances brain function, mood, and physical well-being. As an involuntary process, sleep is crucial for restoring both the body and mind. It helps regulate essential bodily functions and supports memory formation before and after learning.
When it comes to people onboard, a seafarer’s sleep period must be within their rest hours, keeping in mind that time is needed for other activities such as eating, washing, and other recreation such as exercising.
The Maritime Labour Convention stipulates that rest hours must be at least:
- 10 hours in any 24-hour period
- 77 hours in any 7-day period
The Sleep Rule: 10-3-2-1-0
- 10 hours before bed: No more caffeine
- 3 hours before bed: No more food or alcohol
- 2 hours before bed: No more work
- 1 hour before bed: No more screen time (shut off all phones, TVs and computers)
- 0: The number of times you hit snooze in the morning
7 important tips to improve sleep onboard [for Ship Owners and Managers]
#1 Supply vessels with good quality mattresses and pillows
#2 Ensure cabins are adequately dark during daytime
#3 Keep the temperature around 20 Celsius
#4 Encourage campaigns on the benefits of sleep
#5 Place sleep spaces away from loud machinery
#6 Encourage structured rest schedules
#7 Provide access to relaxation techniques
Good sleep is worth the effort!
BUILDING RESILIENCE: Read in this series
