As a seafarer, you know that proper sleep and rest are essential for maintaining both physical and mental wellbeing. Getting good sleep is not just about waking up feeling refreshed, it keeps you sharp, safe, and healthy while working at sea. However, the demanding nature of life at sea often makes restful sleep difficult.
Understanding the challenges and finding ways to improve your sleep can make a significant difference in both your wellbeing and work efficiency.
The Science of Sleep
Our body has a natural mechanism called the circadian rhythm, a 24-hour internal clock that regulates cycles of alertness and sleepiness by responding to changes in light in our environment. Working on rotating shifts, decreased exposure to natural light, and frequent time zone changes may disrupt this rhythm. Over time, if not properly managed, disruptions to the circadian rhythm may affect sleep quality and result in sleep deprivation.
Sleep Deprivation and Health
According to the Global Re:fresh Report 2024 which surveyed more than 27,000 seafarers on sleep, 72% reported feeling well-rested and getting enough sleep while onboard. Those who reported getting enough sleep experienced fewer muscular and skeletal issues, lower stress levels, improved overall wellbeing, and greater happiness compared to the 28% who reported insufficient sleep and rest.
Sleep deprivation can have serious consequences:
Reduced alertness and slower reaction times that increase the likelihood of errors.
Accidents and injuries.
Prolonged lack of sleep contributes to stress, anxiety, and depression.
Increased risks of cardiovascular disease, obesity, and weakened immune function.
Tips for Better Sleep Onboard
Despite the challenges, there are ways that can help improve sleep quality:
Sticking to a consistent sleep schedule, even with shift changes, can help regulate body’s internal clock.
Creating a restful environment can enhance sleep quality.
Exposing yourself to bright light during wake hours and using dim lighting before sleep can help reset the circadian rhythm.
Avoiding caffeine or tea close to bedtime, especially within more than 3 hours before bed, can improve sleep duration and quality.
Incorporating relaxation techniques such as deep breathing, meditation, or listening to calming music can help in falling asleep faster.
By prioritizing rest and implementing effective sleep strategies, you can help ensure your alertness, safety, and overall wellbeing while navigating the seas.
This article has been authored by Oceanic Health & Wellbeing Department, a team of nutrition and dietetics experts, as part of our commitment to enhancing crew wellbeing in the maritime industry.
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