Sleep deprivation is inevitable while on long sailing trips. It is vital to address this issue because decisions made by a tired crew have frequently caused navigation errors, groundings, vessel failures, etc. 

Studies of young soldier’s cognitive abilities and vigilance demonstrate deterioration after just one sleepless night. After three nights of sleep loss, the soldiers exhibited severe impairment and in some instances, paranoia and hallucinations.

To manage the deprivation part, we must understand what sleep represents.

What is Sleep?

Sleep is a biological state that is caused by the discharge of specific neurons in certain parts of the brain. It involves an alternate cycle of non-rapid eye movement (NREM) and rapid eye movement (REM). The cycle consists of 80 minutes of NREM followed by 10 minutes of REM. This 90-minute cycle is repeated 3 to 6 times during the night.

Sleep occupies one-third of our existence. It is necessary for our overall health (both physical and mental). It affects almost every physiological and psychological process. The human body has normal low cycles called circadian rhythm lows. The most dramatic low time is between 2 A.M. and 6 A.M. The second rhythm low is not as dramatic in presentation and occurs between 2 P.M. and 6 P.M. These lows are represented by increased sleepiness.

When we do not get enough sleep, our body will physically try hard to make us sleep, and psychologically we crave it. As a veteran shift worker, the primary focus of our night shift conversations was comparing how many hours of sleep we had that day. We were obsessed with sleep!

Sign of Sleep Deprivation

Within 24 hours, the maximum sleepiness usually occurs in the middle of the night. When forced to be awake at this time, we can experience:

  • Increased Sleepiness and Fatigue
  • Weariness
  • Poor attention and motivation. Especially for tedious duties that require continued concentration. Watching for freighters would be an example. Dull but essential and dangerous without constant attention.
  • Memory Lapses
  • Decreased initiative, judgment, ability, and decision making
  • Increased irritability.

We learned that a nod and exchange of pertinent information with watch changes was sufficient for us on long passages…we like staying married!

Sleep Management

Sleep debt occurs since sleep loss is cumulative in nature. Prevention is important. The only cure is sleep.

Allow at least 4 hours of uninterrupted sleep each day during sustained operations to maintain minimal performance. Encourage frequent naps. 20 minutes or 90 minutes in length. A 60-minute cycle causes waking up during the REM cycle of sleep. The person wakes up feeling more irritable and less refreshed and disorientated.

Around 20 minutes is the perfect time for a brief shout eye. That is because the horizon is at least that far from the nearest small vessel. Larger ships like freighters are easier to spot from further away, but you better be safe than sorry.

Plan naps before watches to enhance performance. Sleep can be cumulative, as well. Like storing it in a sleep bank.

Try to change watches at circadian rhythm lows. Sleep deprivation exacerbates normal sleepiness during these times. The person relieving will be more refreshed and can overcome the circadian rhythm low sleepiness more effectively than the person who has already been on the watch for several hours. 3 to 4-hour watches are suitable intervals for a crew of 2 people. Remember to plan a 4-hour block of uninterrupted sleep after midnight.

Use stimulants, like coffee, moderately. Avoid the use of alcohol, antihistamines, tranquilizers, motion sickness medications, or any drugs that will sedate.

Dimenhydrinate(Gravol) may be used to help you sleep once you are off the watch. It is short-acting and usually does not have a “hangover” effect. If you are taking certain medications, check with your Doctor about drug compatibilities before taking this drug. Be aware of your drug allergies. It is also a good idea to try this drug while on land. Find out what kind of response you have from it before heading offshore. You do not want any detrimental surprises!

Create a comfortable below deck sleeping arrangement that is conducive to your sleep pattern. In my case, brushing my teeth and washing my face helps set up the sleeping habit. Sometimes an inconvenient time for a 20-minute drill!

While on watch, have frequent small snacks of high carbohydrate foods. Avoid large amounts of protein. The carbohydrates will provide energy to fuel your body functions and prevent drowsiness. A large amount of protein will intensify drowsiness because the body must break down and digest it.

After your watch and about 20 minutes before you plan to sleep, have a snack of high protein. This will help sustain your hunger longer, and you will have a night of uninterrupted sleep.

An excellent idea for people who choose to single hand is to invest in a collision alarm and a good radar. This will give you peace of mind and help you nap better.

With proper management, sleep deprivation can be reduced to a necessary annoyance instead of being a threatening problem when doing a long passage. And remember, an exhausted sailor could make mistakes that have outcomes as adverse as being hit by a 30 trillion ton supertanker.

Here’s to safe journeys!!!