Sleep is crucial for maintaining physical health, emotional resilience, and cognitive efficiency, especially in the demanding environment at sea. Fortunately, sound training and nutrition habits enhance your ability to sleep well!

The sleep cycle consists of several critical stages:

1. Stage 1: Light sleep that facilitates the transition into deeper sleep. Lasts1-5 minutes.

2. Stage 2: Body temperature drops and heart rate slows, important for memory consolidation. Lasts 10-25 minutes during the first cycle and lengthens with each subsequent cycle

3. Stage 3: Deep sleep essential for physical recovery, tissue repair, and hormone regulation. Lasts 20-40 minutes in the first cycle, more prevalent in the first third of the night

4. REM Sleep: Active brain phase where most dreaming occurs, crucial for mental health. Starts about 90 minutes after falling asleep and lasts around 10 minutes. Subsequent REM stages get progressively longer, with the final one lasting up to an hour.

It is recommended that adults achieve 7-9 hours of uninterrupted sleep nightly to fully cycle through these stages 4-6 times for optimal health and performance.

Sleeping at sea presents unique challenges:

• Physical Motion: The rolling of the ship can interrupt the sleep cycle.
• Noise: Whistles, alarms, and engine sounds can disrupt sleep.
• Physical Discomfort: Stress and physical activity can lead to cramps, aches, or headaches, affecting sleep quality.

This makes it all the more important to utilize training and nutrition strategies for better sleep at sea.

Training Strategies:

• Aerobic Exercise: Engage in at least 30 minutes of moderate aerobic activity most days, such as brisk walking or light jogging on deck, to improve sleep quality and reduce the time it takes to fall asleep.
• Strength Training: Include strength training exercises 2-3 times per week using resistance bands or bodyweight exercises like push-ups and squats to manage stress and fatigue.
• Relaxation Techniques: Incorporate yoga or tai chi, which are suitable for limited spaces and excellent for relaxation.
• Consistent Schedule: Maintain a consistent exercise schedule to help regulate the body’s sleep-wake cycle, avoiding intense workouts close to bedtime to prevent increased alertness.

Nutrition Strategies:

• Key Nutrients: Focus on foods rich in magnesium (nuts, seeds, green leafy vegetables), calcium (dairy products), and B vitamins to support sleep hormone production. When options are limited, opt for the most unprocessed choices available, such as whole grains over refined ones.
• Avoid Stimulants: Limit caffeine and sugar intake, especially later in the day, and avoid heavy meals close to bedtime.
• Balanced Meals: Strive for a balance of macronutrients (proteins, fats, carbohydrates) in each meal, incorporating protein-rich foods like fish, which is often accessible on ships and beneficial for sleep regulation.
• Hydration: Stay hydrated but reduce fluid intake before bed to minimize nighttime disruptions.

By integrating these training and nutritions trategies, mariners can overcome the common challenges of sleeping at sea, ensuring they remain alert, healthy, and safe while on duty. This holistic approach not only enhances individual wellbeing but also significantly improves overall safety on board.