Watch systems split sleep into blocks, so the quality of each block matters even more.
Set up your cabin
- Dark: blackout curtains or an eye mask.
- Quiet: earplugs, and a “do not disturb” sign during rest periods.
- Cool and comfortable: adjust ventilation and bedding.
Build a routine
- Keep sleep times as regular as your watch allows.
- Wind down for 20–30 minutes: dim screens, read, stretch.
- Avoid caffeine for 4–6 hours before sleep, and avoid alcohol close to bedtime.
Naps
A short nap of 20–30 minutes can restore alertness without leaving you groggy. Allow a few minutes to wake fully before safety-critical tasks.
Check in with yourself using the fatigue self-assessment.
Sources
- International Maritime Organization — Guidelines on Fatigue (MSC.1/Circ.1598) (opens in a new tab)
Links go to the original publishers. SeafarerFit is not affiliated with or endorsed by these organizations.
SeafarerFit provides educational information, health calculators, screening tools and medical-examination preparation resources. It does not provide diagnosis, treatment, medical certification or official determination of fitness for sea service.
Share