Sleep or the lack of it.

I used to be better at avoiding the "nod off" when on my own. I now find that 10 hours is the max I can go without being really 'not completely' with it.
I therefore tend to confine the legs of any cruise to 10 hours max. Suits crossing the Channel. BUT I still feel zonked after a few days without proper rest. It's and age thing, {or Long term Covid.}
I have now set myself the task of always sailng with someone who can stand a watch, and that I feel OK with.
 
In my early career (early 1970's), surveying the North Sea, and the atlantic to the West of Scotland, I worked 12hr watches (12on 12off). In each critical position (task) there were 2 qualified people, with shift offset by 6hrs. So there was allways one person on watch who knew the recent history and context.
Sleep was, always an issue, or should I say getting some good deep sleep.
The boats were relatively small, often converted trawlers, noisy with low fequency vibration and they rolled and pitched alot. The trips were at least 3 weeks
It was obvious when the boat changed course, or stopped to deploy equipment.
Initially, these woke me up, with "what the heck!"
I developed a routine to get to sleep, off watch, a meal, a short sit and read a book, then bed.
I got up about an hour before starting my shift, shower, breakfast, then work.
I did this for around 10years, and learnt to recognise and take comfort in the changes in the motion of the ship, as part of the work program, taking comfort that all was Ok, and immediatly go back to sleep.
I use the same kind of routine today, I expect various clunk and bangs and changes in motion, and take comfort that all is as it should be, and go back to sleep.
But if something unusual happen, I'm up like a shot!
So develop a routine, and learn to accept that not every noise or change in motion is the prelude to a disaster.
 
I have never been able to sleep properly at sea or at home, 4 hours then up, read a book until tired, then another 4 hours if I'm lucky. I find I need some background white noise which helps. Something to do with our cave man ancestors I read somewhere.
 
I sleep like a baby on a boat even when I have the responsibility of skipper, although one ear stays awake in this instance.
As a child I once woke up in bed and remembered I had not done my homework and was too comfy and warm to get up. I thought to myself I can either get up and do it or stay in bed. If I stay in bed there is no point staying awake worrying about it as then I might as well have gotten up. My Latin teacher was not overly impressed the next day and with his cape and traditional disposition I had to accept my punishment. However, I had made the choice and had a great nights sleep, I have used the same technique ever since and simply convince myself that anything worth stressing about can be dealt with tomorrow all the better for a good nights sleep.
I also use a technique of running a narrative in my head like I was writing a book but focusing on the details such as I am always asleep before the story really develops. I recommend CBT techniques to patients and the NTW self help guides (Google it) can be quite helpful. Everyone is different but it is important to realise that if there is something about yourself you don’t like you can change it but, like learning a language it takes some dedication, repetition and time.
 
I have suffered from insomnia for the last 10 years. I am not the kind of person to accept this kind of thing lying down. Things I have learned about getting better sleep:
1. don't drink alcohol
2. don't drink caffeine after 1500
3. learn which sleeping positions work for you (and which don't)
4. get regular exercise
5. learn how to sense tensed muscles in your body, neck, face, limbs and how to relax them
6. breathe with your diaphragm
7. search your memory for some relaxing scenes from your life, try to picture one of them in your head, in as much detail as possible
8. earplugs or noise-cancelling headphobnes & music
9. blindfold/mask
10. learning mindfulness can really help you to learn how to switch off - I used 'headspace' for learning
 
Yonks ago, whilst working very irregular hours on oil rigs, I was told that one 'might' be able to gain a decent sleep by simply going to bed, and then imagining yourself going to sleep, piece by piece.
Seriously.
I started with a big toe, and imagined that it's going to sleep (not dropping off, that's a different thing!), then the toe next to it, and so on. I can't recall how far I ever got up the body, but it worked, provided that one thought that it would work.
If one started the procedure with an FFS attitude, it wouldn't be useful. Buying into it did work for me.
 
jamie N said:
Yonks ago, whilst working very irregular hours on oil rigs, I was told that one 'might' be able to gain a decent sleep by simply going to bed, and then imagining yourself going to sleep, piece by piece.
Seriously.
I started with a big toe, and imagined that it's going to sleep (not dropping off, that's a different thing!), then the toe next to it, and so on. I can't recall how far I ever got up the body, but it worked, provided that one thought that it would work; if one started the procedure with an FFS attitude, it wouldn't be useful. Buying into it did work for me.
Click to expand...

That was a technique I learned years ago, by the time I got to my knees, I was asleep!
 
Sandy said:
Last year my summer cruise was a 30 passage coastal hopping in the UK. Sleep was an issue in that I was not getting enough quality/deep sleep. This year's cruise was a 10 day passage from Portugal to Falmouth and I had the same problem, I'd come off watch and not go into a deep sleep. Movement and noise kept my brain active even though I knew I had to sleep.

Do others have the same issue on a long passage and any tips for getting a deeper sleep? While I comment about my favorite Highland Park 12 year old often I don't drink on passage.
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It is not easy......no one answer for all.......suggezt reading Elen McArthur's books or contacting her sleep scientists. No joking....they may reply. If not ask RYA, if a member they should help with this or find help.
 
I could be wrong but I suggest the issue the OP raises is somewhat different to regular insomnia and has a different resolution. Not being able to get to sleep on a boat which is lurching and clattering about and where you will be roused for your next watch 3.5 hours after you turn in is a different animal to lying awake for hours in your own bed and ending up with only a few hours out of the 8. I’ve found the former case is much simpler. 3 days in you become so tired you start developing the ability to fall deeply asleep almost instantly maximising your off-watch rest and it’s an ability which persists months after a long trip. “Regular” insomnia is probably a harder problem.

Im assuming this isn’t just me and others I’ve spoken to with long distance sailing experience but Do correct me if your experience is from a long trip in a watch rota and differs. Again… not speaking about single handing long distance which I have no experience if.
 
roaringgirl said:
I have suffered from insomnia for the last 10 years. I am not the kind of person to accept this kind of thing lying down. Things I have learned about getting better sleep:
1. don't drink alcohol
2. don't drink caffeine after 1500
3. learn which sleeping positions work for you (and which don't)
4. get regular exercise
5. learn how to sense tensed muscles in your body, neck, face, limbs and how to relax them
6. breathe with your diaphragm
7. search your memory for some relaxing scenes from your life, try to picture one of them in your head, in as much detail as possible
8. earplugs or noise-cancelling headphobnes & music
9. blindfold/mask
10. learning mindfulness can really help you to learn how to switch off - I used 'headspace' for learning
Click to expand...
I don't have problems sleeping on the boat or at home but I am a light sleeper.
I don't drink coffee, ever.
I exercise. This week. 17 miles running since Sunday, all offroad with lots of ascent.
I use earplugs on the boat and elsewhere if it's noisy.
We eat well. Healthy food with minimal preservatives, additives and processed food. Fresh food where possible and organic if we can. Neither my wife or me have trouble sleeping. We do lots of long passages and getting regular sleep during the day and at night is key to relaxed sailing. Be the end of a long passage of 2 or 3 weeks, we are tired but a couple of nights of 8 hrs of sleep and all is well and back to normal
 
No help here I am afraid: Solo sailing I opt for the 10 min naps, setting the 10 min alarm each time I lie down. I was astonished at how well it worked. I was out like a light and as soon as the alarm sounded I was up and about immediately. Probably tiredness put me to sleep so quickly, with the gentle sounds of the yacht moving, and then fear of what might have happened in the ten minutes got me up so quickly, checking everything was OK.
 
laika said:
I could be wrong but I suggest the issue the OP raises is somewhat different to regular insomnia and has a different resolution. Not being able to get to sleep on a boat which is lurching and clattering about and where you will be roused for your next watch 3.5 hours after you turn in is a different animal to lying awake for hours in your own bed and ending up with only a few hours out of the 8. I’ve found the former case is much simpler. 3 days in you become so tired you start developing the ability to fall deeply asleep almost instantly maximising your off-watch rest and it’s an ability which persists months after a long trip. “Regular” insomnia is probably a harder problem.

Im assuming this isn’t just me and others I’ve spoken to with long distance sailing experience but Do correct me if your experience is from a long trip in a watch rota and differs. Again… not speaking about single handing long distance which I have no experience if.
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You have summarised the issue correctly @laika and the question is asked after many voyages. I have no issues about getting a deep sleep ashore, but when at sea don't feel I get that deep sleep. As I said in posts above I single hand, which has its own unique challenges, and work as part of crews of up to 24. I am rested and keeping alert during watches is not an issue - I actually enjoy being on watch different times of day.

There are some useful insights from what has been posted, thank you for those who have taken time to post. I will need to research the suggestions.
 
geem said:
I don't have problems sleeping on the boat or at home but I am a light sleeper.
I don't drink coffee, ever.
I exercise. This week. 17 miles running since Sunday, all offroad with lots of ascent.
I use earplugs on the boat and elsewhere if it's noisy.
We eat well. Healthy food with minimal preservatives, additives and processed food. Fresh food where possible and organic if we can. Neither my wife or me have trouble sleeping. We do lots of long passages and getting regular sleep during the day and at night is key to relaxed sailing. Be the end of a long passage of 2 or 3 weeks, we are tired but a couple of nights of 8 hrs of sleep and all is well and back to normal
Click to expand...

You sound 'orribly healthy, I have a very different regime, drinking about 1 litre of coffee/day, long term smoker and exercise is a dirty word, slightly deaf so no ear plugs although my wife wears them when I'm snoring :) We eat well and cook underway, pressure cooker is a nice safe pan if sea's a bit lumpy, much the same diet as at home. I'm told salmon is on the menu this evening, pork joint yesterday as it was a bit cooler to risk oven heat. Always daily fresh veg and fruit but I'm too tight to pay extra for so-called organic.

We sail short handed like you two and when we used to do overnights down to France or Biscay, we didn't have fixed watches except I usually did 11pm until 6am. If one of us felt like having a nap at any time, we just had one, neither of us has had a problem sleeping.
 
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