Long Distance - Sleep Patterns

[TonyMills]

Thank you all for your responses to my query on AIS.

I am also trying to work through the approaches to sleep/watch keeping when single handed. I have read much on the subject but find little definative. I recently read a book by a British Journalist who crossed the Atlantic about 3-4 years ago and he explained the difficulties.

I understand the approach of keeping a 20 minute watch but over long periods that does not appear practical. I appreciated the Hiscocks settling into bunks for the night after dinner when two days out from the canaries and crossing the Atlantic, but I'm not sure of its practicality for me!

I expect to be able to take 20 minute naps in segments during a 24 hour period but I also expect that I will need to crash for a period of 2-4 hours in the same 24 hour period.

How did Jester's conduct watches and establish sleep patterns?

Kind Regards
TonyM

 

[co256]

The "Circadian Rhythm" is a good place to start, our natural cycle of waking and sleeping throughout a 24 hour period. Try if you can to arrange your day around your natural rhythm, not always possible alone at sea I know but try all the same. We are at our best between 0700 and 1300, then follows siesta time between 1300 and 1600, another peak of good performance between 1600 and 2200 and then a trough between 2200 and 0700 reaching its nadir in the early hours!

Even people who regularly work night shifts under perform during the night!

Then there is your "Sleep Bank" you need to make regular 'deposits' lest you become 'overdrawn'. Sleep happens in approx. 90 to 110 minute cycles, the first few minutes called "cat napping" only help to postpone the need for real sleep. Then comes "light sleep", 40 to 50 minutes duration, which is often mistaken for real sleep with some kind of 'sixth sense' for what the boat is doing...... rubbish! you are simply not fully asleep. Then comes "Deep Sleep", 20 to 30 minutes duration, when your body starts to physically and mentally restore itself, followed by "REM Sleep" (rapid eye movement), 20 to 30 minutes duration, you need this also, people who are deprived of this for a few days start talking to imaginary friends............ GO TO BED!

When we wake from "Deep Sleep" we do not fully wake for a good 5 minutes so don't rush out on deck, make yourself a cup of tea first. /forums/images/graemlins/crazy.gif

 

[Noddy]

I read quite a bit on polyphasic sleeping. LNH's comments all make sense. The racers seem to get down to 6*20 minute naps in every 24 hours.

In practise I varied my sleep patterns to suite the circumstances: Out in the open ocean I just went to sleep with the VHF and AIS on and a radar reflector up, I think about 4 or 5 hours was the longest uninterupted sleep. When near the coast I set my egg timer for 20 minutes. Got up, satisfied myself that all was well, and went back to sleep. As I passed a busy point like Le Havre for example I made sure I was reasonably rested before I got there and stayed awake. Between those two extremes I set the egg timer to what I thought was appropriate; 10mins or even 5 mins. Just to make sure I didn't take my eye off the ball for too long.

The difference between me and a racer is that they are pushing the boat for most of the time. Only taking time off to sleep. While I am sleeping for most of the time only taking time off to have a pee and a look around.

LNH's comments on imaginary friends ring very true, although I found myself talking to various things even when not tired. I believe this can be brought on by social deprivation as well as shortage of sleep.

Occ Psych LNH ???

Paul

 

[beneteau_305_553]

As Noddy says use an oven timer. I set mine to 60 mins when in the ocean together with a radar alarm zone. I sleep in a bunk beside the nav table so can see radar and instruments without getting up. You get used to the sounds and soon know when the boat needs attention.

I find the problem comes when a boat is within the guard zone as its easy to fall asleep with the alarm cancelled waiting for the other boat to get far enough away. Always keep that timer ticking!

I also sleep lots during the day so that if I have a problem I'm not already tired.

When arriving in the Azores from Bermuda last year there were 2 other singlehanders and several other boats with couples that I had kept in touch with over the radio. The singlehanders arrived not tired but the couples slept for 2 days to catch up.

 

[jesterchallenger]

I guess it's more a question of what works for you personally. I found that in areas of heavy shipping, sandbanks and restricted channels (the Thames Estuary, Dover Strait etc) you can't sleep - there's just to much going on around you. In these circumstances I doze for 5 minutes alternating with 2 minutes on lookout. I have a particular snug spot at my chart table, comfy and secure in any weather, ideal for dozing. It's not real sleep, but it keeps you going. Less stressed times means that I can use the same routine, but extend the dozing to 20 minutes, 2 minutes on lookout. As I get further away from shipping etc I extend the periods, and anything over 45 minutes I climb into my bunk and sleep. Switch off and really sleep. And once I'm in the middle of nowhere, so to speak, sleep for 2 - 4 hours. I've read and heard all these tales of people with sixth sense saving them from imminent disaster, but it doesn't seem to work with me. I must confess to waking a couple of times and thinking that I really should get up and have a look around, just in case, and then lazing in my bunk for another 10 minutes until I'd really woken up. Never anything there, though. However, I have a Sea Me radar target enhancer, AIS, radar plus three timers with loud alarms. I suppose the most important lesson I've learnt about sleep and singlehanding is not to wait until you feel tired. Get into a sleep pattern, whatever works for you, immediately. It's definitely like a bank account, the more you put in the longer you can cope when circumstances make it impossible to get your head down. And beware extreme fatigue, it can make you do silly things. I sailed non stop Terceira to Brighton, stopping for 2 hours only to pick up crew. He commented that I looked extremely knackered as we left the marina and I promptly drove the boat straight onto a sandbank! Luckily no harm was done, but it never occurred to me that I'd just gone the wrong side of a buoy.

Hope that helps.

 

[Noddy]

Another issue around fatigue and routine became important for me.

In normal life we have lots of what they call zeitgeibers (time givers) things like the sun going up and down, mealtimes, going to work, coming home etc etc.

As an individual I am aware that I do not manage time well. My watch goes beep every hour and it really helps to stop me getting lost in whatever I am doing, so what follows might not be true for everyone.

At sea, the absence of these zeitgeibers was significant. Obviously the sun was still going up and down but they were reduced. After a week or so I started to develop a routine but the sleep was still all over the place.

I was dry on the outward trip but on the way home I treated myself to a couple of glasses of wine every now and then. With hindsight I can see that alcohol threw me completely. I didn't really know whether I was coming or going. Later on, when things got a bit stressful, my logbook entries get confusing and the timings clash.

So in future (with my poor time management) I will try to establish a routine as early as I can and stick to it. Obviously there will be times when you just have to get out of bed, but I think the daily rhythm is important for me.

Oh, and I need to go back to the old rule of being dry when under way.

P

 

[co256]

A study of sleep deprivation showed that our blood alcohol count "BAC" rises as we stay awake for longer periods of time.

After approx. 18 sleepless hours our BAC reaches 0.05%, after a further 6 sleepless hours it reaches 0.1%...... that's enough to get you a drink driving ban!

The study was conducted on young, fit individuals without prior sleep deprivation and during the course of the study were not required to do any strenuous activity.

 

[Noddy]

Are these subjects being given alcohol prior to or during the experiment?? Or is this naturally occuring alcohol in the bloodstream?

If it is the latter, this would seem to explain the behaviour of several prominent Jester Challengers.

P

 

[CPD]

It certainly would ............ Paul /forums/images/graemlins/laugh.gif

 

[CPD]

Interesting comments though. That distinctly groggy feeling came after about day 3 and didnt go away until the end of the trip (well, several weeks after the end of the trip in reality). A serious point is I found that if my body needed (not wanted) to sleep then it would, hence the need for keeping ahead of the game (short naps whenever possible) to bank some hours in case you needed to be "alert" for whatever reason.

 

[co256]

No alcohol given!

The BAC rises due to sleep deprivation.

 

[Noddy]

I had all sorts of physical aches for about 2 or 3 months after I got home. The motion of a multihull can be quite jerky so that might be it.

I thought it was just the physical battering I had taken combined with the effects of age. But it turns out to be a monumental hangover!

It all makes sense now.... It was Alan's fault!

 

[TonyMills]

Wow, now I'm reatlly disturbed!!

I had intended to follow British Navy traditions and have a daily grog ration. That would probably be a glass or two or red. I'm not too partial to spirits but can easily be pursuaded to partake in a wee dram or (if its good) a cognac!

My trip wont be refrigirated until I get closer to the Southern Ocean so cold beers may have to wait until I reach port. But I will carry a couple of bottles of aussie shampoo to hang over the side when water temp is cool enough!

I think more research is required! I'll do that and get back to the forum!!

Kind Regards
TonyM

 

[co256]

Have a cold beer when you get there....

....I doubt the British Navy know much about single handed sailing?!

God bless' em.

 

[Gargleblaster]

Unless I am in a critical area and need to stay awake all night and be constantly alert, I always have two glasses of red wine with my evening meal. You can count them as one of your five a day and it is very good for your antioxidants and reducing bad cholesterol. But some of us just enjoy wine in moderation. It doesn't affect my sleep/checking cycle and that includes when I am checking every fifteen minutes and waking to a kitchen timer. I must admit I do use two kitchen timers in case when the first one goes off I decide to wait five seconds before getting up to check and wake up six hours later.
Some notable long distance single handed sailors were noted for their red wine intake not least of all, Blondie Hasler and Mike Richie.

 

[andlauer]

Bonjour
It is not recommended to drink alcool when you are exhausted.

So...

The simple way of dealing with that, is not to put yourself in an exhausted position !

It's possible most of the time.

After "hot periods", you should take the time to recover, at least, in a good seamanship attitude, in oder to have some fatigue reserves just in case :
- the autopilot fails or;
- or... and
- to drink (French wine) pleasurly with moderation.

Eric /forums/images/graemlins/smirk.gif /forums/images/graemlins/laugh.gif

 

[Noddy]

[ QUOTE ]
to drink (French wine) pleasurly with moderation.

[/ QUOTE ]
'Moderation' Is that a French word Eric?

In English we try not to use the words 'drink' and 'moderation; in the same sentence. /forums/images/graemlins/grin.gif
Paul

 

[helixkimara]

I don't think you need to worry Noddy,

The children are weaned on French Wine, I think it’s classed as a soft drink.
Got to be careful with the real stuff though like Australian, Californian, Portugees, Spanish, South African etc.
Don't take my word for it, I'm not a Wyno (Expert on wine) was just listening in on what the Spanish were saying in Gijon.
/forums/images/graemlins/wink.gif

 

[TonyMills]

Thanks Eric,

I will take at least one bottle of French Wine to appease the authorities (if I meet them) in St Paul. Most of my cellar will be Australian and I cant afford French Champagne.

Regards
TonyM

 

[frauboot]

I understand that most 'good' French wine is made by Australian winemakers now.