Seafarer Sleep & Fatigue

Fatigue reduces alertness, slows reactions and impairs judgement. At sea it is a recognised safety risk as well as a health issue, which is why international rules set minimum hours of rest for seafarers.

Watchkeeping and shift work

Rotating watches such as 4-on/8-off split sleep into shorter blocks and can push sleep into times when your body clock wants to be awake. Try to protect at least one longer sleep period in each 24 hours, and keep it at a similar time each day where your schedule allows.

Sleep hygiene in a cabin

• Keep the cabin dark (blackout curtain or eye mask), cool and quiet (earplugs).
• Wind down for 20–30 minutes before sleep; keep screens dim.
• Avoid heavy meals and alcohol before sleep.

Rest

The MLC, 2006 and the STCW Convention set limits on hours of work and minimum hours of rest. Record your hours accurately — the records exist to protect you.

Caffeine

Caffeine can help on watch, but its effects last for hours. Avoid it in the last 4–6 hours before you plan to sleep, and be cautious with energy drinks.

Long voyages

Time-zone changes, weather and port calls disrupt routines. Use daylight, meal times and exercise to help your body clock adjust.

Fatigue warning signs

• Heavy eyelids, frequent yawning, difficulty focusing
• Slower reactions, forgetfulness, small mistakes
• Irritability or low mood
• Brief lapses of attention or “micro-sleeps”

If you feel too tired to work safely, tell your senior officer and follow your company’s fatigue-management procedures.

Fatigue Self-Assessment