The document discusses fatigue experienced by seafarers working irregular schedules. It covers three main points: 1) Causes of fatigue include irregular work schedules, environmental factors, and personal health issues which disrupt circadian rhythms and reduce sleep quality and quantity. 2) Fatigue impairs cognitive abilities and increases risk of errors and microsleep. Signs include heavy eyes and slurred speech. 3) Irregular schedules reduce total sleep time, leading to performance declines especially at night, increasing risks of accidents similar to patterns seen in road accidents. Maintaining adequate, regular sleep is important to prevent building up a sleep debt and fatigue.
The document discusses the results of a sleep log completed by a high school psychology class over 35 days. It found that most students slept less than the recommended 9.5 hours per night and accumulated around 50 hours of sleep debt over the month. On average, students slept 7.35 hours per night and took naps accounting for 63 hours of additional sleep. However, this still fell short of the recommended hours of sleep for their age. Not getting enough sleep can negatively impact mood, focus, health and school performance.
This document discusses the importance of sleep for health. It describes the five stages of sleep, including rapid eye movement (REM) sleep and non-REM sleep. Insufficient sleep can increase risks for various diseases like obesity, diabetes, and heart disease due to changes in hormones like ghrelin and leptin. Getting 7-9 hours of sleep per night is recommended to maintain good health and reduce risks.
This document discusses sleep disturbances and patterns. It begins with general and specific objectives of providing knowledge about sleep disturbances, patterns, and their application in patient care. It then defines sleep and discusses sleep physiology, including circadian rhythms, sleep regulation, and the stages of sleep. The document also covers normal sleep requirements, factors affecting sleep, consequences of sleep deprivation, common sleep disorders like insomnia, and the international classification of sleep disorders.
This document summarizes key aspects of sleep including its stages, functions, impacts of sleep deprivation, and relationship to health conditions. It discusses the following main points:
1) Sleep has different stages including NREM stages 1-4 and REM sleep, which can be measured by polysomnography and follow a repeating sleep cycle.
2) Functions of sleep include consolidating memories, regulating emotions and mood, supporting creativity and insight, and restoring immune, metabolic, and restorative functions in the body.
3) Sleep disturbances and deprivation are linked to numerous health conditions and diseases including diabetes, obesity, cancer, and psychological issues, as well as impaired immune and metabolic functioning. Sleep deprivation experiments on rats found
There are two main types of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep makes up 75-80% of total sleep and occurs in four stages that progressively slow vital signs and make arousal more difficult. REM sleep recurs every 90 minutes and is when dreams occur alongside low muscle tone and irregular heart and breathing rates. Most people experience 4-6 sleep cycles per night alternating between NREM and REM sleep stages. Factors like age, illness, environment, lifestyle, stress, diet, medications and fatigue can influence a person's sleep and rest patterns.
Rest involves periods of inactivity to relax the body and mind, while sleep shuts down the body to repair itself. Getting enough good quality rest and sleep is important for stress reduction and health. Common sleep disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy, which can be diagnosed and treated at a sleep clinic using monitoring devices during sleep tests. Maintaining good sleep hygiene with regular sleep schedules, exercise, and limiting caffeine can also help promote better sleep.
This document summarizes the key points from a sleep presentation. It discusses what constitutes normal sleep, common sleep disorders like insomnia, sleep apnea, and consequences of abnormal sleep. It also covers how lifestyle factors like routines, medications, and naps can help improve sleep quality. Specific sections summarize findings on women's sleep, how their biology and life stages impact sleep, and the effects of poor sleep on health.
The document discusses the results of a sleep log completed by a high school psychology class over 35 days. It found that most students slept less than the recommended 9.5 hours per night and accumulated around 50 hours of sleep debt over the month. On average, students slept 7.35 hours per night and took naps accounting for 63 hours of additional sleep. However, this still fell short of the recommended hours of sleep for their age. Not getting enough sleep can negatively impact mood, focus, health and school performance.
This document discusses the importance of sleep for health. It describes the five stages of sleep, including rapid eye movement (REM) sleep and non-REM sleep. Insufficient sleep can increase risks for various diseases like obesity, diabetes, and heart disease due to changes in hormones like ghrelin and leptin. Getting 7-9 hours of sleep per night is recommended to maintain good health and reduce risks.
This document discusses sleep disturbances and patterns. It begins with general and specific objectives of providing knowledge about sleep disturbances, patterns, and their application in patient care. It then defines sleep and discusses sleep physiology, including circadian rhythms, sleep regulation, and the stages of sleep. The document also covers normal sleep requirements, factors affecting sleep, consequences of sleep deprivation, common sleep disorders like insomnia, and the international classification of sleep disorders.
This document summarizes key aspects of sleep including its stages, functions, impacts of sleep deprivation, and relationship to health conditions. It discusses the following main points:
1) Sleep has different stages including NREM stages 1-4 and REM sleep, which can be measured by polysomnography and follow a repeating sleep cycle.
2) Functions of sleep include consolidating memories, regulating emotions and mood, supporting creativity and insight, and restoring immune, metabolic, and restorative functions in the body.
3) Sleep disturbances and deprivation are linked to numerous health conditions and diseases including diabetes, obesity, cancer, and psychological issues, as well as impaired immune and metabolic functioning. Sleep deprivation experiments on rats found
There are two main types of sleep: non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep makes up 75-80% of total sleep and occurs in four stages that progressively slow vital signs and make arousal more difficult. REM sleep recurs every 90 minutes and is when dreams occur alongside low muscle tone and irregular heart and breathing rates. Most people experience 4-6 sleep cycles per night alternating between NREM and REM sleep stages. Factors like age, illness, environment, lifestyle, stress, diet, medications and fatigue can influence a person's sleep and rest patterns.
Rest involves periods of inactivity to relax the body and mind, while sleep shuts down the body to repair itself. Getting enough good quality rest and sleep is important for stress reduction and health. Common sleep disorders include insomnia, sleep apnea, restless legs syndrome, and narcolepsy, which can be diagnosed and treated at a sleep clinic using monitoring devices during sleep tests. Maintaining good sleep hygiene with regular sleep schedules, exercise, and limiting caffeine can also help promote better sleep.
This document summarizes the key points from a sleep presentation. It discusses what constitutes normal sleep, common sleep disorders like insomnia, sleep apnea, and consequences of abnormal sleep. It also covers how lifestyle factors like routines, medications, and naps can help improve sleep quality. Specific sections summarize findings on women's sleep, how their biology and life stages impact sleep, and the effects of poor sleep on health.
There are 5 stages of sleep: Stage 1 is a light sleep where people can be easily awoken; Stage 2 is deeper sleep characterized by sleep spindles and K-complexes; Stage 3 is deep sleep with slow brain waves and difficulty being aroused; Stage 4 is the deepest sleep with 50% or more delta waves; REM sleep occurs every 90 minutes and is when dreaming occurs, characterized by rapid eye movements and increased heart and breathing rates. The stages repeat in a cycle throughout the night.
This document defines rest and sleep, describes the physiology and stages of sleep, and discusses factors affecting sleep and common sleep disorders. Sleep is defined as a state of rest accompanied by altered consciousness and inactivity. There are two types of sleep - non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep consists of 4 stages that progress from light to deep sleep. REM sleep is characterized by increased brain activity and vital signs but decreased muscle activity. Factors like environment, lifestyle, and drugs can impact sleep quality and disorders like insomnia, sleep apnea, and nightmares are also discussed. Nursing measures to promote sleep are provided.
Sleep occurs in cycles that alternate between non-REM and REM sleep. Non-REM sleep has four stages:
1. Stage 1 is a transition between wakefulness and sleep characterized by theta brain wave activity.
2. Stage 2 is light sleep with sleep spindles and K-complexes on EEG. Most of the night is spent in this stage.
3. Stages 3 and 4 are deep sleep or slow wave sleep with large delta brain waves. This stage early in the night aids restoration.
4. REM sleep occurs about every 90 minutes, has EEG activation similar to wakefulness but with muscle paralysis. This is the dream state. Sleep progresses through these stages in cycles throughout the night
A brief intro into the science of sleepCsilla Egri
This document discusses sleep, including what it is, what happens during sleep, what causes sleep, and the functions of sleep. It notes that sleep consists of different stages, including non-REM sleep with four stages and REM sleep. It discusses factors that cause sleep accumulation in the blood and CSF of sleep deprived animals. It also discusses how caffeine and tetrahydrocannabinol affect sleep and potential reasons why sleep is needed, including neural maturation, memory consolidation, and energy conservation, though the physiological functions of sleep remain speculative.
PROFESSIONAL NURSES ROLE IN MAINTAINING REST AND SLEEP NEEDS IN PATIENTS
- Ms. Johncy Charles
SLEEP
An altered state of consciousness in which the individual’s perception of and reaction to the environment are decreased.
It is a cyclical process that alternates with longer periods of wakefulness.
This sleep-wake cycle influences and regulates various functions in the body.
CIRCADIAN RHYTHM
Period of 24 hours
Circadian rhythm is the rhythm of certain biological activities that take place over a 24 hour period.
The most familiar of them is the sleep-wake cycle.
The circadian rhythms are affected by light, temperature, and other internal and external factors.
All people have biological clocks that synchronize their sleep cycles.
FUNCTIONS OF SLEEP
Purpose of sleep still unclear. Some proposed functions of sleep are as follows:
Body tissue restoration
Release of growth hormone
Repair and renewal of tissues
Preservation of cardiac function.
Reduction of heart rate during sleep
Reduction in workload of heart.
COMMON SLEEP DISORDERS
NURSES ROLE
ASSESSMENT
Sleep history
Health history
Physical examination
Sleep diary
Diagnostic studies
DIAGNOSIS
Activity intolerance
Anxiety
Ineffective breathing pattern
Impaired comfort
Acute confusion
Ineffective coping
Fatigue
Ineffective health maintenance
Impaired memory
Nausea
Ineffective protection
Deficient knowledge
Sleep
Sleep deprivation
Disturbed sleep pattern
Disturbed thought process
PLANNING
Develop a plan that provides sufficient energy for daily activities.
Planning of specific nursing interventions based on the etiology of each nursing diagnosis.
IMPLEMENTATION
Health promotion
Environmental controls
Promoting bedtime routines
Promoting comfort
Establishing periods of rest and sleep
Stress reduction
Bedtime snacks
Medications as prescribed
EVALUATION
Observation of duration of client’s sleep.
Questions about how the client feels on awakening.
Observation of clients level of alertness during the day
this topic is about sleep, stages of sleep, types of sleep, factors influencing sleep, sleep disorders and their management and various interventions to promote sleep
The document summarizes the five stages of sleep in order: stage 1 (light sleep), stage 2 (45-55% of sleep), stage 3 (first stage of deep sleep), stage 4 (second stage of deep sleep), and REM sleep. It then discusses important functions of REM sleep such as its role in learning, memory consolidation, and problem solving. Finally, it briefly outlines common sleep disorders according to the DSM-5 classification and common causes of sleep disorders.
Sleep and rest, BSC NURSING FIRST YEAR NURSING FOUNDATION , UNIT X , MEETING NEEDS OF PATIENT , PHYSIOLOGY OF SLEEP, SLEEP DISORDERS, FACTORS AFFECTING SLEEP, PROMOTING SLEEP AND STAGES OF SLEEP.
Sleep is defined as a state when the motor activity and senses are suspended; there is partial or total unconsciousness, and the voluntary muscles of the body are not active. It is more reversible than coma or hibernation, yet responds less to any kind of stimulus than silent wakefulness. Sleep is very important, as it is the rest cycle of the body. Get all the info you need here.
Sleep progresses through distinct stages in a cycle. Non-REM sleep begins with light sleep in stages 1 and 2, characterized by theta waves and sleep spindles. Stages 3 and 4 involve deep sleep with synchronized brain activity appearing as delta waves. REM sleep involves dreaming and similar brain activity to wakefulness. The circadian rhythm and homeostatic processes regulate sleep cycles, with the circadian rhythm promoting wakefulness opposed by the increasing homeostatic drive for sleep with time spent awake.
There are two main biological factors that determine our sleep-wake cycles: sleep pressure and circadian rhythms. Sleep pressure builds the longer we are awake, making us sleepier, and decreases during sleep. Circadian rhythms are approximately 24-hour cycles that regulate body temperature, melatonin levels, and alertness. Problems can occur when our sleep times don't align with our natural circadian rhythms, such as for late or early "types" known as owls and larks respectively.
Stewart scott 3rd_period_english_4_sleep_whatmrsalcido
Sleep has 5 stages that make up non-REM sleep and REM sleep. It rejuvenates the body physically, mentally, and emotionally by allowing the body to heal and the brain to consolidate memories. Not getting enough sleep can lead to issues like obesity, sickness, and even death in severe cases, as it impacts functions like temperature regulation and immune response. Proper sleep is important for physical and mental health.
Scientists have studied sleep for years but still don't fully understand why we need it. They know sleep helps the body replenish and function properly, and that it is a necessary task. While the specific reasons why are unknown, sleep is important for humans and animals alike to rest and dreams may play a role in memory consolidation. The recommended amount of sleep is at least seven hours per night.
2015 keynote presentation at the Oregon Counseling Association Conference by Darryl Inaba, PharmD, CATC-V, CADC-III, author of Uppers, Downers, All-Arounders.
Sleep is defined as unconsciousness from which the person can be aroused by sensory or other
stimuli.
distinguished from coma, which is unconsciousness from which the person cannot be
aroused. There are multiple stages of sleep, from very light sleep to very deep sleep; sleep
researchers also divide sleep into two entirely different types of sleep that have different qualities,
Sleep-wake cycle refers to our 24 hour daily sleep pattern which consists of
approximately 16 hours of daytime wakefulness and 8 hours of night-time sleep.
The complex process of the sleep-wake cycle is controlled by the body’s circadian rhythm and sleep homeostasis (the amount of accumulated sleep need that builds during time spent awake).
Physiology of Sleep and its correlation with EEG wavesABHILASHA MISHRA
Content includes Physiology of sleep and and its correlation with EEG waves along with specific characteristics of different phases of sleep as well as an account of sleep disorders.
This document provides information about sleep and tips for improving sleep. It discusses the importance of sleep for physical and mental health and how lack of sleep can negatively impact various body systems. It outlines the different sleep stages and cycles. It then provides recommendations for improving sleep, such as avoiding caffeine, alcohol, and sugary drinks before bed since they can disrupt sleep patterns. It also recommends exercising during the day since physical activity is shown to promote better quality sleep. Making lifestyle changes like following a regular sleep schedule, relaxing before bed, and creating a sleep-friendly bedroom environment can also support better sleep.
This document discusses sleep, drowsy driving, and sleep disorders. It begins by explaining the sleep cycle and stages of sleep. It recommends getting 7-9 hours of sleep per night for adults and lists consequences of lack of sleep like increased health risks. Tips are provided for better sleep like establishing a routine and sleep-friendly environment. Common sleep disorders like sleep apnea are described. The definition of drowsy is given as being ready to fall asleep. Drowsy driving is explained as being very dangerous due to increased risk of accidents. Factors that could contribute to drowsy driving are listed.
The document discusses sleep, its regulation in the body, theories of sleep, circadian rhythms, physiological changes during sleep, stages of sleep, classifications of sleep disorders including dyssomnias like insomnia and hypersomnia, and parasomnias. It also covers nursing interventions to promote sleep such as preparing a restful environment, offering relaxation activities, and scheduling care to avoid disturbances.
This document discusses the importance of sleep and provides information about sleep stages and cycles. It defines sleep and discusses how sleep changes throughout life. The stages of sleep include stage 1, 2, 3 and REM sleep. A normal sleep cycle takes 90-120 minutes and includes progression through the stages before REM sleep. Deep sleep occurs in stage 3. Dreams typically occur during REM sleep. The benefits of good sleep for health are also outlined, including keeping the heart healthy, reducing stress, and improving memory and weight control.
This document provides a 7-step guide to getting a good night's sleep. It discusses the importance of sleep for health, common sleep problems, and explains sleep cycles and what controls sleep. The 7 steps include: 1) creating the right bedroom environment with darkness and cool temperatures; 2) managing lifestyle factors; 3) reducing stress and worry; 4) considering diet, supplements and hormones; 5) exercising; 6) relaxation techniques; and 7) balancing hormones. Each step provides detailed explanations and tips for improving sleep quality and duration.
There are 5 stages of sleep: Stage 1 is a light sleep where people can be easily awoken; Stage 2 is deeper sleep characterized by sleep spindles and K-complexes; Stage 3 is deep sleep with slow brain waves and difficulty being aroused; Stage 4 is the deepest sleep with 50% or more delta waves; REM sleep occurs every 90 minutes and is when dreaming occurs, characterized by rapid eye movements and increased heart and breathing rates. The stages repeat in a cycle throughout the night.
This document defines rest and sleep, describes the physiology and stages of sleep, and discusses factors affecting sleep and common sleep disorders. Sleep is defined as a state of rest accompanied by altered consciousness and inactivity. There are two types of sleep - non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. NREM sleep consists of 4 stages that progress from light to deep sleep. REM sleep is characterized by increased brain activity and vital signs but decreased muscle activity. Factors like environment, lifestyle, and drugs can impact sleep quality and disorders like insomnia, sleep apnea, and nightmares are also discussed. Nursing measures to promote sleep are provided.
Sleep occurs in cycles that alternate between non-REM and REM sleep. Non-REM sleep has four stages:
1. Stage 1 is a transition between wakefulness and sleep characterized by theta brain wave activity.
2. Stage 2 is light sleep with sleep spindles and K-complexes on EEG. Most of the night is spent in this stage.
3. Stages 3 and 4 are deep sleep or slow wave sleep with large delta brain waves. This stage early in the night aids restoration.
4. REM sleep occurs about every 90 minutes, has EEG activation similar to wakefulness but with muscle paralysis. This is the dream state. Sleep progresses through these stages in cycles throughout the night
A brief intro into the science of sleepCsilla Egri
This document discusses sleep, including what it is, what happens during sleep, what causes sleep, and the functions of sleep. It notes that sleep consists of different stages, including non-REM sleep with four stages and REM sleep. It discusses factors that cause sleep accumulation in the blood and CSF of sleep deprived animals. It also discusses how caffeine and tetrahydrocannabinol affect sleep and potential reasons why sleep is needed, including neural maturation, memory consolidation, and energy conservation, though the physiological functions of sleep remain speculative.
PROFESSIONAL NURSES ROLE IN MAINTAINING REST AND SLEEP NEEDS IN PATIENTS
- Ms. Johncy Charles
SLEEP
An altered state of consciousness in which the individual’s perception of and reaction to the environment are decreased.
It is a cyclical process that alternates with longer periods of wakefulness.
This sleep-wake cycle influences and regulates various functions in the body.
CIRCADIAN RHYTHM
Period of 24 hours
Circadian rhythm is the rhythm of certain biological activities that take place over a 24 hour period.
The most familiar of them is the sleep-wake cycle.
The circadian rhythms are affected by light, temperature, and other internal and external factors.
All people have biological clocks that synchronize their sleep cycles.
FUNCTIONS OF SLEEP
Purpose of sleep still unclear. Some proposed functions of sleep are as follows:
Body tissue restoration
Release of growth hormone
Repair and renewal of tissues
Preservation of cardiac function.
Reduction of heart rate during sleep
Reduction in workload of heart.
COMMON SLEEP DISORDERS
NURSES ROLE
ASSESSMENT
Sleep history
Health history
Physical examination
Sleep diary
Diagnostic studies
DIAGNOSIS
Activity intolerance
Anxiety
Ineffective breathing pattern
Impaired comfort
Acute confusion
Ineffective coping
Fatigue
Ineffective health maintenance
Impaired memory
Nausea
Ineffective protection
Deficient knowledge
Sleep
Sleep deprivation
Disturbed sleep pattern
Disturbed thought process
PLANNING
Develop a plan that provides sufficient energy for daily activities.
Planning of specific nursing interventions based on the etiology of each nursing diagnosis.
IMPLEMENTATION
Health promotion
Environmental controls
Promoting bedtime routines
Promoting comfort
Establishing periods of rest and sleep
Stress reduction
Bedtime snacks
Medications as prescribed
EVALUATION
Observation of duration of client’s sleep.
Questions about how the client feels on awakening.
Observation of clients level of alertness during the day
this topic is about sleep, stages of sleep, types of sleep, factors influencing sleep, sleep disorders and their management and various interventions to promote sleep
The document summarizes the five stages of sleep in order: stage 1 (light sleep), stage 2 (45-55% of sleep), stage 3 (first stage of deep sleep), stage 4 (second stage of deep sleep), and REM sleep. It then discusses important functions of REM sleep such as its role in learning, memory consolidation, and problem solving. Finally, it briefly outlines common sleep disorders according to the DSM-5 classification and common causes of sleep disorders.
Sleep and rest, BSC NURSING FIRST YEAR NURSING FOUNDATION , UNIT X , MEETING NEEDS OF PATIENT , PHYSIOLOGY OF SLEEP, SLEEP DISORDERS, FACTORS AFFECTING SLEEP, PROMOTING SLEEP AND STAGES OF SLEEP.
Sleep is defined as a state when the motor activity and senses are suspended; there is partial or total unconsciousness, and the voluntary muscles of the body are not active. It is more reversible than coma or hibernation, yet responds less to any kind of stimulus than silent wakefulness. Sleep is very important, as it is the rest cycle of the body. Get all the info you need here.
Sleep progresses through distinct stages in a cycle. Non-REM sleep begins with light sleep in stages 1 and 2, characterized by theta waves and sleep spindles. Stages 3 and 4 involve deep sleep with synchronized brain activity appearing as delta waves. REM sleep involves dreaming and similar brain activity to wakefulness. The circadian rhythm and homeostatic processes regulate sleep cycles, with the circadian rhythm promoting wakefulness opposed by the increasing homeostatic drive for sleep with time spent awake.
There are two main biological factors that determine our sleep-wake cycles: sleep pressure and circadian rhythms. Sleep pressure builds the longer we are awake, making us sleepier, and decreases during sleep. Circadian rhythms are approximately 24-hour cycles that regulate body temperature, melatonin levels, and alertness. Problems can occur when our sleep times don't align with our natural circadian rhythms, such as for late or early "types" known as owls and larks respectively.
Stewart scott 3rd_period_english_4_sleep_whatmrsalcido
Sleep has 5 stages that make up non-REM sleep and REM sleep. It rejuvenates the body physically, mentally, and emotionally by allowing the body to heal and the brain to consolidate memories. Not getting enough sleep can lead to issues like obesity, sickness, and even death in severe cases, as it impacts functions like temperature regulation and immune response. Proper sleep is important for physical and mental health.
Scientists have studied sleep for years but still don't fully understand why we need it. They know sleep helps the body replenish and function properly, and that it is a necessary task. While the specific reasons why are unknown, sleep is important for humans and animals alike to rest and dreams may play a role in memory consolidation. The recommended amount of sleep is at least seven hours per night.
2015 keynote presentation at the Oregon Counseling Association Conference by Darryl Inaba, PharmD, CATC-V, CADC-III, author of Uppers, Downers, All-Arounders.
Sleep is defined as unconsciousness from which the person can be aroused by sensory or other
stimuli.
distinguished from coma, which is unconsciousness from which the person cannot be
aroused. There are multiple stages of sleep, from very light sleep to very deep sleep; sleep
researchers also divide sleep into two entirely different types of sleep that have different qualities,
Sleep-wake cycle refers to our 24 hour daily sleep pattern which consists of
approximately 16 hours of daytime wakefulness and 8 hours of night-time sleep.
The complex process of the sleep-wake cycle is controlled by the body’s circadian rhythm and sleep homeostasis (the amount of accumulated sleep need that builds during time spent awake).
Physiology of Sleep and its correlation with EEG wavesABHILASHA MISHRA
Content includes Physiology of sleep and and its correlation with EEG waves along with specific characteristics of different phases of sleep as well as an account of sleep disorders.
This document provides information about sleep and tips for improving sleep. It discusses the importance of sleep for physical and mental health and how lack of sleep can negatively impact various body systems. It outlines the different sleep stages and cycles. It then provides recommendations for improving sleep, such as avoiding caffeine, alcohol, and sugary drinks before bed since they can disrupt sleep patterns. It also recommends exercising during the day since physical activity is shown to promote better quality sleep. Making lifestyle changes like following a regular sleep schedule, relaxing before bed, and creating a sleep-friendly bedroom environment can also support better sleep.
This document discusses sleep, drowsy driving, and sleep disorders. It begins by explaining the sleep cycle and stages of sleep. It recommends getting 7-9 hours of sleep per night for adults and lists consequences of lack of sleep like increased health risks. Tips are provided for better sleep like establishing a routine and sleep-friendly environment. Common sleep disorders like sleep apnea are described. The definition of drowsy is given as being ready to fall asleep. Drowsy driving is explained as being very dangerous due to increased risk of accidents. Factors that could contribute to drowsy driving are listed.
The document discusses sleep, its regulation in the body, theories of sleep, circadian rhythms, physiological changes during sleep, stages of sleep, classifications of sleep disorders including dyssomnias like insomnia and hypersomnia, and parasomnias. It also covers nursing interventions to promote sleep such as preparing a restful environment, offering relaxation activities, and scheduling care to avoid disturbances.
This document discusses the importance of sleep and provides information about sleep stages and cycles. It defines sleep and discusses how sleep changes throughout life. The stages of sleep include stage 1, 2, 3 and REM sleep. A normal sleep cycle takes 90-120 minutes and includes progression through the stages before REM sleep. Deep sleep occurs in stage 3. Dreams typically occur during REM sleep. The benefits of good sleep for health are also outlined, including keeping the heart healthy, reducing stress, and improving memory and weight control.
This document provides a 7-step guide to getting a good night's sleep. It discusses the importance of sleep for health, common sleep problems, and explains sleep cycles and what controls sleep. The 7 steps include: 1) creating the right bedroom environment with darkness and cool temperatures; 2) managing lifestyle factors; 3) reducing stress and worry; 4) considering diet, supplements and hormones; 5) exercising; 6) relaxation techniques; and 7) balancing hormones. Each step provides detailed explanations and tips for improving sleep quality and duration.
This document discusses sleep and rest. It defines rest and sleep, describes the stages of sleep including NREM and REM sleep. It discusses factors that affect sleep like age, illness, environment. Common sleep alterations like insomnia, sleep apnea, and parasomnias are explained. Nursing responsibilities for assessing, planning, implementing and evaluating care to promote sleep and rest are outlined.
Sleep is essential for normal functioning and survival. It helps the body and brain restore and repair. There are different sleep stages that provide different benefits. Most adults need 7-9 hours of sleep per night, though individual needs vary. Lack of sufficient sleep can seriously impair performance and health, increasing risks of accidents, illness, and mental health issues.
Sleep progresses through stages including REM sleep and NREM sleep. NREM sleep includes stages 1-4, with stages 3 and 4 being slow wave or deep sleep. A normal sleep cycle lasts 90-110 minutes and progresses from light to deep sleep and then to REM sleep before repeating. Lack of sleep or fragmented sleep can negatively impact health by reducing time in restorative sleep stages and increasing daytime sleepiness. Common sleep disorders include insomnia, sleep apnea, hypersomnias, and circadian rhythm disorders.
1) Sleep occurs in cycles with non-REM and REM periods. During non-REM sleep our muscles relax through four stages, while REM sleep involves dreaming and eye movement but paralysis of muscles.
2) Lack of sleep has serious cognitive and physical effects like decreased concentration, impaired memory, and increased stress and blood pressure.
3) While the exact sleep needs vary, adults generally require 7-9 hours of sleep per night, with animals' sleep ranging from 1.9 hours for giraffes to 18 hours for pythons.
This document discusses sleep disturbances and patterns. It begins with objectives of gaining knowledge about sleep disturbances, patterns, and their application in patient care. It then covers definitions of sleep, sleep facts, sleep patterns in different age groups, sleep physiology including stages of sleep and sleep regulation. Factors affecting sleep and consequences of sleep deprivation are explained. Common sleep disorders like insomnia are described along with international classification of sleep disorders and their management.
This document provides an overview of concepts related to sleep including definitions of sleep and rest, the two types of sleep (NREM and REM), sleep cycles and stages, factors that affect sleep, functions of sleep, and common sleep disorders. It also discusses nursing assessments of sleep and potential nursing diagnoses and interventions to promote healthy sleep.
It should be a very simple thing to go to sleep. How complex should something be that is an innate ability? It shouldn’t take much effort at all. It’s an inborn ability, along with other certain bodily functions. When we’re newborns, we can eat, sleep and wet the bed. Our automatic functions continue throughout our lives. So you should just be able to close your eyes, relax and you are off to dreamland. But this is not an option for many, many people. Sleep doesn’t come as easy as that.
This document provides information about insomnia, including what it is, common causes and symptoms, diagnosis, and treatment options. It discusses insomnia in depth over three chapters. Chapter 1 defines insomnia and explores the sleep cycle, common causes, who experiences insomnia, and how serious a condition it can be. Chapter 2 discusses diagnosing insomnia through sleep clinics and tests, and explores medication and natural treatment options. Chapter 3 covers additional natural remedies like relaxation techniques and recommendations for improving sleep habits. The overall document aims to help readers understand and overcome insomnia.
This document discusses sleep and rest patterns. It defines sleep and rest, compares their characteristics, and identifies the stages of non-REM and REM sleep. The document outlines functions of sleep, factors that affect sleep, and common sleep disorders. It also discusses conditions necessary to promote sleep and the nursing process for patients.
This document discusses normal sleep patterns and stages of sleep. It describes the stages of non-rapid eye movement (NREM) sleep and rapid eye movement (REM) sleep. It then discusses factors that can affect sleep stages and cycles, including sleep disorders, sleep deprivation, stress, and environment. The document also summarizes sleep patterns in infants, adults, and elderly persons. Finally, it discusses non-organic sleep disorders like insomnia, and treatments for insomnia including sleep hygiene, behavioral therapy, relaxation techniques, sleep restriction, stimulus control, and medications.
Sleep progresses through distinct stages characterized by different patterns of brain activity. It is divided into non-rapid eye movement sleep (NREM) consisting of three stages, and rapid eye movement (REM) sleep. During sleep, people cycle through NREM and REM sleep about every 90 minutes. Poor sleep can negatively impact health, mood, and performance, while maintaining good sleep habits promotes well-being. Several sleep disorders exist that can disrupt sleep, such as insomnia, sleep apnea, and narcolepsy, though lifestyle changes and treatments are available.
Sleep is a state of sustained immobility, reduced responsiveness, and characteristic posture that allows the body to rest and repair itself. It is essential for humans and most animals. Lack of sufficient sleep can impair functions like alertness, learning, mood, energy levels, and coordination. Brain waves change during sleep cycles from beta/alpha when awake to theta/delta when asleep. Sleep consists of REM and non-REM sleep, with dreaming occurring in REM sleep. Establishing good sleep habits and avoiding stimulants before bed can help improve sleep quality and duration.
The document discusses potential side effects of several common sleep medications, including NyQuil, Sonata, Lunesta, Ambien, Rozerem, and Doxylamine. It notes that sleep medications can cause drowsiness, dizziness, headaches, nausea, dry mouth and other issues. More serious potential side effects include hallucinations, confusion, falls, dependence and withdrawal symptoms. The document warns that overdosing on acetaminophen (found in some medications) can cause liver damage or failure. It emphasizes the importance of only taking sleep medications as prescribed and contacting a doctor immediately if any severe side effects occur.
The document discusses various topics related to sleep including:
- A study that showed sleep deprivation over 4 days led to a 38% drop in working memory performance.
- Sleep deprivation can hinder wound healing in rats.
- There are different stages of sleep including REM sleep and various non-REM sleep stages.
- Most adults need between 7-9 hours of sleep per night but sleep needs vary by age.
- Sleep deprivation can negatively impact cognitive function, mood, health risks and more.
The document provides information on sleep patterns and disturbances. It defines sleep and describes the physiology of sleep including the reticulating activating system and sleep stages. It discusses non-REM and REM sleep in detail. It also covers sleep requirements and patterns across the lifespan as well as common sleep disorders like insomnia, hypersomnia, narcolepsy, sleep apnea, restless leg syndrome, and sleep deprivation. Finally, it briefly mentions parasomnias.
Sleep is an essential activity that is important for physical and mental health. Not getting enough sleep can accumulate into a "sleep debt" that has negative health consequences. Maintaining a regular sleep schedule and getting 7-9 hours of sleep per night can help avoid sleep debt and its effects, which include impaired focus, mood issues, and increased disease risk. Paying back sleep debt requires getting more sleep than usual, such as going to bed earlier, rather than sleeping longer all at once.
Accurately detecting driver states (e.g. sleepiness) is
crucial if conditionally automated systems are to take
or release control over the vehicle in a functional way.
Unlike sleepiness, little is know about rest as a driver
state. How can it be detected, if at all? How
recuperative can it be? Here, we describe the results of
pilot studies aiming to define rest in terms of different
outcome variables.
Sleep and Fatigue in Commercial Aviation - a Field StudyWessel van Leeuwen
Pilots experienced worse quality and less sleep in hotels compared to at home. Their sleepiness levels increased as flights progressed and with multiple flights in a duty period. Early morning check-ins were associated with significantly less sleep. Statistical analyses found that hotel sleep was inferior to home sleep, sleepiness increased during each flight and with additional flights, and early check-ins reduced sleep amount.
Sleep and fatigue problems among Swedish commercial airline pilots: long haul...Wessel van Leeuwen
Short haul pilots experience many flights within a single work shift, while long haul pilots have limited ability to adapt to multiple time zone changes. A study of Swedish commercial airline pilots found high levels of fatigue that contribute to in-flight errors. Both short haul and long haul pilots reported sleep and recovery problems. The results raise concerns about the amount of sleep pilots get and whether this poses safety issues, not just in Sweden but elsewhere with more congested airspace and less favorable working conditions.
Modelling watch keeper sleep and fatigue in the maritime industryWessel van Leeuwen
My poster presented at the World Sleep Congress in Prague, October 2017. It shows modelled sleep and fatigue in the most common maritime watch keeping regimes.
This document discusses maritime research using ship simulators. It provides context on the history of maritime simulation beginning in the 1960s. Key benefits of simulator studies are highlighted, such as being risk-free, allowing for repeatability and control of variables. Potential drawbacks like fidelity and simulator sickness are also noted. Several areas of human factors research that have been studied using simulators are outlined, including fatigue, technology evaluation, and effects of substances like alcohol. The applications of simulators for engineering and development are explored as well, emphasizing the importance of validation. Practical considerations for running simulator studies like briefing, schedules and environment are briefly covered.
This document summarizes the ADASandME project, which aims to develop adaptive driver assistance systems (ADAS) that incorporate the driver's state, environment, and adaptive human-machine interfaces (HMI) to ensure safer road usage. The project is funded by the European Union and coordinated by Dr. Anna Anund. It will develop algorithms to monitor driver fatigue, stress, inattention, and emotions. It will also develop warning and automation strategies, integrate these technologies with sensing and HMI, and evaluate the systems through simulations and real-world testing. The goal is to automatically hand over control between the driver and vehicle systems to mitigate risks for impaired drivers.
The document summarizes key findings from a three-year study called MARTHA on long-term seafarer fatigue. The study found that masters suffered more fatigue than crews, fatigue can cause long-term health issues, and motivation decreases over long voyages. It also found that sleep quality deteriorates and social cohesion starts to suffer after six months at sea. The study collected extensive data on fatigue, sleep, and well-being from over 1,000 seafarers. It provides guidance to help shipping companies improve practices around fatigue. Wallem Ship Management supports the findings and discusses its programs to promote seafarer wellness and mitigate fatigue risks.
Capt Szymanski presented research from Project MARTHA showing that over long voyages, fatigue negatively impacts social cohesion aboard ships. Prof Barnett argued that fatigue is a serious issue that is often ignored, and that seafarers working for six months or more show reduced motivation and carelessness. Capt Szymanski hoped the research would prompt ship owners and managers to revise attitudes and procedures around fatigue, such as ensuring timely crew changes and engaging seafarers in decision making.
The Martha research project studied seafarer fatigue over multi-month voyages through questionnaires, onboard monitoring, and analysis. It found that fatigue and stress levels generally increased over voyages, with officers experiencing higher stress than crew. Sleep quantity and quality declined, increasing risks. The report recommends fatigue risk management systems to address issues like work schedules, recovery time, and incident reporting. Future research areas include optimal tour lengths and measuring mood, teamwork and social effects over long periods at sea.
The project comprised of three studies to examine fatigue in seafarers. Nearly 1,000 questionnaires were completed by seafarers from four shipping companies in Europe and China. Interviews were also conducted. The results found that fatigue and stress increased over long voyages for most crew, with captains affected more than other ranks. No one got adequate sleep, especially night watchkeepers. High sleepiness could occur at any stage but sleep quality deteriorated over long voyages. Actigraphy data confirmed perceptions from interviews and diaries. Fatigue posed risks to health, safety, and performance if not managed properly.
Project Horizon was a European research project that used ship simulators to study the effects of fatigue on cognitive performance of watchkeepers under different work patterns. The document summarizes the background and findings of the research. It notes that shipping is a 24/7 industry where long work hours and irregular schedules can lead to fatigue. Previous studies have linked fatigue to maritime accidents but more research was needed. Project Horizon involved 90 officers tested on bridge, engine, and cargo simulators over realistic 7-day scenarios to advance understanding of fatigue and identify safer work patterns.
The report reviewed countermeasures for driver fatigue across different transportation modes. It summarized fatigue factors like night work, extended time awake, and interrupted sleep patterns. Countermeasures discussed included scheduling, legislation, technical solutions, infrastructure changes, education, and fatigue risk management. The most effective countermeasures identified were a just culture prioritizing incident reporting, education on fatigue signs and risks, opportunities for napping, and scheduling that considers human limitations and avoids risks like night work and extended shifts. Validation of countermeasures was still needed, but a systematic, multi-modal approach to fatigue risk management showed promise.
2. 2
This guide is part of the fatigue risk
management training of project
MARTHA. It serves to provide parti-
cipating seafarers with a concise yet
sound overview of what fatigue is. The
main focus is threefold:
1. What are the causes of fatigue?
2. What are the consequences of
fatigue?
3. How can fatigue be prevented?
With this fatigue self-help manual we
hope to eventually contribute to safer
seafaring.
This project is sponsored by the TK
foundation
Project MARTHA, represented by:
• Stress Research Institute,
Stockholm, Sweden;
• Southampton Solent University,
Southampton, United Kingdom;
• Southampton Marine and
Maritime Institute, Southampton,
United Kingdom;
• Centre of Maritime Health and
Society, Esbjerg, Denmark;
• Dalian Maritime University,
Dalian, China;
• InterManager, Cyprus
Preface
3. 3
1 Basics of sleep
We spend on average one third of our
time alive in a state called sleep. It is
equally vital for our survival as food
and water. Without a sufficient amount
of sleep we will not only become more
vulnerable to illnesses and diseases, but
also our alertness and performance are
strongly related to the sufficiency of
our sleep. This chapter provides a basic
overview of the phenomenon sleep.
Sleep stages and cycles
Sleep is not a passive state where
nothing happens in our brain. On the
contrary. Our brain is highly active
during sleep and sleep can be divided
in several distinct stages. Upon falling
asleep we usually enter stage 1, the
lightest of all sleep stages from which
it is easy to wake up. Very brief periods
of stage 1 sleep that are followed by
waking up again are referred to as mi-
cro-sleeps. Most of the time, you will
not remember your own mirco-sleeps.
If not woken up, you will after about
5 to 10 minutes enter stage 2 sleep.
About half of all our sleep consists of
stage 2 sleep. As sleep continues you
will enter deep sleep, consisting of sta-
ge 3 and 4. Waking up from deep sleep
is hard and if you succeed you will
initially feel groggy and disoriented
and have difficulties to perform, a phe-
nomenon called sleep inertia. This can
last for 15 minutes or more. Finally, a
stage called REM sleep might occur at
the end of a sleep cycle, during
4. 4
which most of our dreaming takes pla-
ce. Thus, a sleep cycle looks as shown
in Figure 1. During a normal night of
sleep we go through about 4 to 5 of
these cycles each being about 90 to 120
minutes in length.
Figure 1. A typical night of sleep. Sleep stages are shown on the vertical axis plotted
against clock time (adapted from Principles and Practice of Sleep Medicine, 5th Edition,
Elsevier, 2011)
Figure 2. Obtained amount of sleep decreases with aging, especially the deep sleep stages
3 and 4, collectively referred to as slow wave sleep (SWS). Also REM sleep decreases whe-
reas time awake after having fallen asleep (WASO) increases (adapted from Principles and
Practice of Sleep Medicine, 5th Edition, Elsevier, 2011)
How much sleep?
The amount of sleep we need differs
between individuals. Most adults,
however, need somewhere between
7 and 9 hours per day. With aging,
the total amount of sleep we obtain
reduces as well as the amount of the
different sleep stages (see Figure 2)
Wake
S1
S2
S3
S4
REM
Body
movement
24 1 2 3 4 5 6 7
855 10 15 20 25 30 35 40 45 50 55 60 65 70 75 80
600
0
100
200
300
400
500
Age
Sleep latency
WASO
REM
SWS
Stage 2
Stage 1
5. 5
Sleep disorders
Sleeping poorly might in some cases
indicate a sleep disorder. In that case,
a physician rather than just good sleep
habits is needed. The five most com-
mon sleep disorders are briefly descri-
bed here.
Insomnia includes the inability to fall
asleep and/or to stay asleep as long as
desired. It is the most common sleep
disorder among people working irregu-
lar shifts.
Sleep apnea/hypopnea is most com-
mon in overweight men over 40 who
snore. It includes either a stop (ap-
nea) or reduction (hypopnea) in his/
her breathing during sleep. Due to the
immediate shortness of oxygen in the
blood, the sleeper will suddenly wake
up, gasping to take a breath and fall
back asleep immediately afterwards.
It can happen several hundred times a
night without the sleeper being aware
of it. What it will eventually result in is
excessive sleepiness and fatigue during
the day. Successful treatments are
available.
Narcolepsy includes uncontrollable
attacks of sleep during the day. The
sleep episodes typically last a few mi-
nutes and reoccur after several hours.
Although it is not that common, the
symptoms are very problematic for
sufferers. It is a lifetime condition with
unknown causes.
Restless legs syndrome and periodic
limb movements during sleep is a
neurological condition. It is usually
experienced as tingling or prickling
sensations in the limbs (most often the
legs) that makes the sufferer to want to
get up and move around. The sympt-
oms usually peak at bedtime, making
it hard to fall asleep and are even
associated with repeated limb jerking
during sleep. Symptoms can be treated
with medication.
Delayed or advanced sleep-phase
syndrome occur when your biological
clock is out of synch with the environ-
ment. Having difficulties going to sleep
at night may be indicative of delayed
sleep-phase syndrome and is seen most
often in adolescents and young adults.
Advanced sleep-phase syndrome is
mostly seen in older people, having
troubles staying awake in he evening
and waking up too early in the mor-
ning. Bright light may help both groups
of people to keep their biological clock
in synch with the environment.
Sleep quality versus quantity
It is not just the amount of sleep that
counts, but also the quality. Not all
sleep is of the same quality and not all
sleep will give you the same recuperati-
ve benefits. Sleep of the highest quality
is obtained at night, whereas sleeping
at other times of the day will be more
disrupted, shorter, and thus of lower
quality. Another aspect important for
good recuperation is a certain amount
of uninterrupted sleep, about six hours
of uninterrupted sleep for a person that
usually sleeps eight hours. Sleep quality
and quantity can simply be improved
by taking actions such as:
6. 6
• calm down before going to bed
• improve the sleep environment by
making it quiet, dark, and cool
• avoid alcohol and caffeine prior to
sleep (no caffeine for at least six
hours before bedtime)
• try to spend as much of the day in
daylight
• be active (both physically and
mentally) during the day, but not
too close to bedtime
• follow your own rhythm, so sleep
and wake early when you are a
morning person and sleep and
wake late when you are an evening
person
Points to remember
• Your body needs sleep. You can
not eliminate that need.
• Most people need between 7 to
9 hours of sleep per night.
• The amount of sleep obtained
decreases with aging.
• Sleep quality is equally impor-
tant as sleep quantity.
7. 7
2 The biological clock
Our body is programmed to sleep at
night and stay awake during the day.
However, many more processes in our
body are regulated in a similar way,
that is with a rhythm that is completed
in a about a day. These are therefore
called ciracadian rhythms (from the
Latin circa, meaning around, and dies,
meaning day). This chapter describes
those rhythms, their importance, and
their connections to sleep and fatigue.
Biological rhythms
All biological rhythms in our body are
synchronized with each other and with
the environment, in order for the body
to work as efficiently as possible (see
Figures 3 and 4). The biological clock
controls and synchronizes the timing
of all biological processes, such as
heart rate and digestion. When chan-
ging your sleep and wake time, this
synchronization will be disrupted.

8. 8
Time cues
How does our body know what time it
is? The most important time cue comes
from the environment and is light
(see the image on the title page of this
chapter). Light is directly affecting the
central biological clock in the brain,
for instance by acutely terminating the
synthesis of melatonin (Figure 3). Light
can therefore also be used to slightly
shift your rhythm back or forth. Early
morning light exposure will shift your
rhythm towards morningness, whereas
evening light exposure will shift it
towards eveningness. Even in circum-
stances without any environmen-
tal cues, the body will continue its
rhythms, indicating that the body has
an internal clock.
Melatonin
Cortisol
Error on a
performance
task
High
Low
37,5˚ C
36˚ C
Body
temperature
Growth
hormone
Day 1 Day 2 Day 1
Figure 3. Some examples of biological rhythms (from Shifting to Wellness, Keyano College, 1995)
9. 9
Figure 4: Sleep and performance related parameters peak at specific times of day as well as
many other bodily functions.
Sleepiness and alertness
Sleepiness and alertness are under
the control of our biological clock.
Sleepiness is most severely experienced
between 2 AM and 6 AM, whereas
alertness usually peaks around 10 AM
and later on between 6 PM and 8 PM.
However, it is not only the biological
clock that plays a role here, but also
your sleep, that is, the time you have
been awake. With time awake alertness
gradually decreases, whereas during
sleep it rapidly recovers again. These
two processes (the biological clock and
time awake) together indicate your
level of alertness. A slight increase in
sleepiness may occur in the afternoon.
Although this is often referred to as
being a post-lunch dip, it even occurs
without having eaten any lunch at all.
Although many environmental cues are
often mentioned as increasing alert-
ness, the only one that really does so is
light.
Sleep
Irregular sleep times will result in con-
flicts with your biological clock, where
you will attempt to sleep at times when
the body is less willing to do so. This
will result in a shorter sleep and even
alter the structure of sleep, making it
less restorative. Figure 5 illustrates the
sleep duration that you are likely to
obtain as a function of bedtime. Note
that eight hours of sleep is most easily
reached with a bedtime between 22
PM and midnight. It also shows that
an attempt to sleep after a 6 to 12 AM
watch is likely to give you a maximum
of only 3 hours of sleep.
Light-dark cycle
Noon
Midnight
0200
Deepest sleep
1200
0000
18000600
0430
Lowest body
temperature
0645
Sharpest rise in
blood pressure
0730
Melatonin secretion stops
0830
Bowel movement likely
0900
Highest testosterone secretion
1000
High alertness
1430
Best coordination
1530
Fastest reaction time
1700
Greatest cardiovascular efficiency
and muscle strength
1830
Highest blood pressure
1900
Highest body temperature
2100
Melatonin secretion starts
2230
Bowel movements suppressed
10. 10
240200 0400 0600 0800 1000 1200 1400 1600 1800 2000 2200
9
0
1
2
3
4
5
6
7
8
Time of day
Sleep(hours)
Points to remember
• Two natural sleep periods exist: at night
(23:00-06:00) and during the afternoon
(14:00-16:00).
• Alertness peaks in the morning (9:00-
11:00) and early evening (18:00-20:00).
• Light and darkness are the strongest cues
to your biological clock.
• Working and sleeping irregularly will
disturb your biological rhythms.
Figure 5: Sleep duration (vertical axis) as a function of time of day at which you attempt to
sleep.
11. 11
3 Effects of irregular work
Irregular work means that the dura-
tion and timing of your work periods
are highly variable. This will result
in conflicts between work and your
biological clock. Although these con-
flicts can vary in magnitude, its effects
will always be negative. This chapter
describes those effects, from fatigue to
adverse health, and how severe they
can ultimately become.
Fatigue
Although the terms fatigue and sleepi-
ness are often used as synonyms, they
are quite different. The end-point of
sleepiness is always sleep, whereas
fatigue does not always end in sleep.
Moreover, fatigue has physical aspects
involved as well. Therefore, a good
definition of fatigue could be a pro-
gressive loss of mental and physical
alertness that can end in sleep. Physical
fatigue can occur after prolonged pe-
riods of physical activity. You will feel
weaker and have reduced endurance.
You may also feel that your muscles
become cramped and/or stiff. Mental
fatigue, on the other hand, is mainly
a consequence of lack of sleep, sleep
at different times, mental stress, or a
high workload. With increasing fatigue
several cognitive abilities may start to
wane. This is, for instance, illustrated
in Figure 6.
12. 12
Other aspects that will deteriorate
are your memory, decision making,
and the way you are able to deal with
new situations. This means that you
will have to work harder in order to
avoid errors. Eventually, you may even
experience sleep for short periods (a
few seconds) without you realizing it
(so called micro-sleeps). During those
micro-sleeps you have no control at all
over the task you are performing.
Causes of fatigue
Factors that influence seafarer fatigue
can be divided into three categories:
Figure 6. Performace on a grammatical reasoning task as a function of time awake (adap-
ted from Lemond and Dawson, 1999)
293 5 7 9 11 13 15 17 19 21 23 25 27
10
−30
−25
−20
−15
−10
−5
0
5
Amount of time awake (Hours)
Meanrelativeproblems
Acceptable performance
Dangerously poor performance
1. Work factors 2. Environmental factors 3. Personal factors
• Irregular schedules
• Weather & tempera-
ture
• Biological rythms
• Long periods of work
• Ship condition and
equipment
• Quality and quantity
of sleep
• On-call nature of work • Lightning
• Physical fitness and
health
• Crew proficiency • Noise levels • Age
• Workload • Time of day • Family obligations
13. 13
Signs of fatigue
The danger of fatigue lies in the fact
that the fatigued individual often does
not realize how tired and impaired he
or she is. The following list of signs
may be of help. If you experience one
major indicator or a few of the other
indicators, aim to get more sleep. Also
check the people you are working with
if they show any of the indicators and
inform them if appropriate.
Impact of irregular work on
sleep and performance
Lack of sleep or a reduction in the qua-
lity of sleep is the main factor affecting
your fatigue, health, and performance.
Sleep can be lost by reducing a single
sleep period to a large extent (acute
sleep loss) or by gradually building
up a sleep debt over time by reducing
consecutive sleep episodes (accumula-
ted sleep loss). On call work can also
affect your sleep quality, due to the
stress of being on standby, and because
sleep may be interrupted by calls from
work. The only way to correct sleep is
with adequate recovery sleep.
Performance is most importantly affec-
ted by time of day, being significantly
lower during the night, and slightly
lower in the afternoon. Working at
night is therefore always a risk. This
effect is very clearly seen when looking
at vehicle accidents on the road (Figure
7). Although much fewer vehicles are
on the road at night, the number of
accidents peaks at night.
Major indicators of fatigue Other indicators of fatigue
Eyes go out of focus or close for a moment Heavy and burning eyes
Slowed, slurred speech Headaches and stomach ache
Blurred vision Drowsiness
Wandering and disconnected thoughts
Inattention to minor but potentially impor-
tant details
Constant yawning Reduced motivation
Head nodding Degraded mental abilities
Forgetting to communicate with crew Increased distractibility and irritability
Incorrect reading of equipment
Reluctance to initiate tasks and take
command
Forgetting to check ship position on a
regular basis
Reduced sense of humor
Missing a reference point Tendency to exaggerate
Not remembering the last command given Tendency to take unnecessary risks
Missing radio calls Degraded sense of balance
Giving wrong commands
14. 14
Another illustration of reduced perfor-
mance at night is the fact that many
well-known disasters at sea have taken
place during the night hours, when
those responsible were suffering from
sleep loss. Those include the Exxon
Valdez grounding, the grounding of the
bulk carrier Raven Arrow, the ramming
of the tanker Hamilton Energy by the
bulk carrier Nirja, and the grounding
of the Shen Neng 1.
Health consequences
It is not only your sleep and perfor-
mance that suffer. Working irregularly
will also adversely affect your health.
Among the health problems that those
working irregularly are more likely to
suffer from are gastrointestinal distur-
bances (e.g. heartburn, peptic ulcer,
diabetes), cardiovascular disorders
(e.g., hypertension, high cholesterol),
sleep disorders (e.g., insomnia), and
substance abuse (e.g., caffeine, nicotine,
alcohol).
240200 0400 0600 0800 1000 1200 1400 1600 1800 2000 2200
700
0
100
200
300
400
500
600
Time of day
Numberofvehicleaccidents
Figure 7. A strong increase of fatigue related vehicle accident occurs at night.
Points to remember
• Irregular work disrupts your bio-
logical rhythms.
• Irregular work increases fatigue.
• Irregular work affects your mood
and health.
• Irregular work degrades your
performance.
15. 15
4 Coping with fatigue
An enormous amount of strategies to
deal with fatigue have over the past
decades been mentioned in the popu-
lar media. The question that remains,
however, is: do they all work? This
chapter will discuss the strategies that
you can use and the strategies that you
should not use in order to cope with
fatigue.
Sleep
As mentioned already in chapter 1,
sleep is by far the mot effective strategy
to overcome fatigue. In order to maxi-
mize the restorative value of your sleep
it is good to take the following aspects
into account.
Your sleep environment can be im-
proved. Although this may not always
possible on board, it will in most cases
be possible to do at home. Make sure
it is dark, because darkness is the main
cue for the body to sleep. Also, the
room should be well ventilated and
cool (below 20 degrees) and free of any
sounds that may disturb your
16. 16
sleep: keep it quiet. Do not forget, for
instance, to switch off the phone and
door bell when aiming to sleep during
daytime.
Your sleep practices are another
important aspect. Try, for instance, to
develop a before-sleep routine. This
can help you trigger your sleep mecha-
nism. Relaxing, reading, or listening to
soothing music are among the factors
that can get you ready for sleep. Avoid
taking nicotine or alcohol at least two
hours before sleep, and avoid caffeine
even six hours before sleep. Heavy
exercise should also be avoided for at
least two hours before going to bed,
since this will stimulate your body and
increase your metabolism. If hungry,
try to eat something light before going
to bed.
Napping is an excellent way to coun-
teract fatigue. A planned nap before a
night shift will reduce the performance
degradation during that night shift.
Although you can not store up sleep
by taking more than you need, you can
minimize the impact of fatigue by be-
ing well rested when starting to work.
When you take naps in addition to a
longer sleep period, try to keep them
short (15-40 minutes) to avoid waking
up from a deep sleep. If you plan a nap
before a night shift, however, you can
schedule it to last for two hours and to
end about an hour before you need to
work.
Life style
Not only sleep, but also other life style
choices that affect your overall health
will affect your sleep and fatigue. Here
are some examples of a healthy life
style that also your sleep will benefit
from.
Regular exercise will improve your
health. Stay fit by getting for instance
30 minutes of exercise at least three ti-
mes a week. Walking, jogging or going
to the gym can easily fit into a seafarers
irregular schedule. But do remember
not to exercise within a few hours of
bedtime.
Eating well includes eating regular-
ly. You should eat easily digestible
meals during your body’s biological
night, since digestion is influenced by
your body’s biological clock and will
slow down considerably at night (see
examples in chapter 5). Cold drinks
at bedtime may be more likely to keep
you awake than warm drinks.
Alcohol should be avoided before
going to bed. Although it may help
you to fall asleep, it will disturb your
sleep patterns and cause you to wake
up early or even in the middle of the
night. Alcohol also restricts respiration,
negatively affecting your snoring.
Sleeping pills should be avoided. Na-
tural sleep is best and sleep caused by
sleeping pills is usually abnormal and
less restorative. They may also result in
a variety of side effects such as anx-
iety, nausea, confusion, dizziness, etc.
Furthermore, a rebound insomnia will
occur if you have taken sleeping pills
for a long time, since your body has
become used to the pills to initiate and
maintain sleep.
17. 17
Figure 8. Sources of caffeine.
200
0
20
40
60
80
100
120
140
160
180
Caffeine(mg)
Products
Stimulants
Medication
Food
Vivadrin
Caffedrine
NoDoz
Excedrine
Anacin
Dristan
Teainfused
Instantcoffee
Percolatedcoffee
Dripbrewedcoffee
Decaffeinatedcoffee
Cocoa
JoltCola
CocaCola
PepsiCola
Chocolatebar
Social support might be one of the
biggest challenges for a seafarer where
finding time to spend with family and
friends is difficult. Moreover, family
obligations may often compete with
your need for sleep. First thing to do
is to talk with your family and friends
and explain your situation. Make sleep
a priority followed immediately by
spending time with your family.
Strategies to stay awake
Caffeine is the most commonly used
stimulant used to maintain alertness.
The stimulating effect peaks about
30 minutes to one hour after intake
and it will take 7 to 8 hours before it
is cleared out of your system again.
Caution should be taken due to the
fact that caffeine increases heart rate,
blood pressure, and urination. It is
also addictive and will in heavy users
lead to withdrawal symptoms when
quitting. Be aware that there are many
more substances out there than just
coffee that contain caffeine. (see Figure
8). Avoid them before bedtime, since
they will increase awakenings and
reduce your deep sleep as well as your
sleep duration in general. However,
when planning for a short nap (max 20
minutes, you can take caffeine befo-
re the nap and benefit from the peak
effect when you wake up.
Nicotine has opposite effects depen-
ding on its concentration in your
blood. Whereas low concentrations
will be relaxing, higher concentrations
work as a stimulant. However, the
alerting effects are minimal, if any, and
short. Moreover, smoking contributes
to many health problems like lung
cancer and respiratory diseases.
18. 18
Points to remember
• Improve your sleep environment and sleep practices.
• Adopt a healthy lifestyle without excessive caffeine and alcohol.
• Educate your friends and family about the difficulties of irregular
work.
• Take advantage of the recuperative value of naps.
• Use caffeine wisely and carefully pick the timing and quantity
• Bright light acutely increases your alertness, but should at some
times be avoided.
• Getting up and walking around can give you a short revive.
Bright light has an acute alerting
effect and is even being used to treat
seasonal affective disorder. Be careful,
however, with light exposure outside
the normal daytime, since it will then
shift your biological rhythm either
towards eveningness (when exposed in
the early nightly hours) or morningness
(when exposed in the second half of
the night).
Physical exercise can provide a short
revive, but will not last longer than 15
to 20 minutes. Getting up and moving
around a little bit can easily be done
and without any limitations or side
effects.
Additional strategies have been descri-
bed as well, but their effects have never
been shown. Noise and cool air are,
for instance, widely used, and you may
feel for yourself that they work, but the
effects are minimal if any.
19. 19
5 An overview of tips and hints
Essential strategies
• Know your sleep needs and limitations
• Keep your biological rhythm in mind
• Make sleep a priority
• Start working without any sleep debt
• Watch for the signs of fatigue
• Use alerting strategies at work
• Eat healthy and exercise regularly
• Consult your physician if you think you have a sleep
disorder
Napping tips
• Use longer naps (> 90 minutes) to decrease your sleep
debt
• Use shorter naps (< 40 minutes) to increase your alert-
ness when tired
• Time your naps to your body clock
• Beware of sleep inertia upon wake up
• Do not nap if you have insomnia
Food tips
• Eat healthy and regularly
• Avoid fat and spicy food at night
• Limit caffeine intake
• Avoid caffeine, alcohol, and heavy meals prior to sleep
• Eat a light snack at night
20. 20
Food to avoid on night shifts
Fat food: Fried food
Pastries
Potato and corn chips
Pizza
Whole-milk dairy products
Fatty meat
Stomach irritating food: Spicy food
Excessive coffee or tea
Tomato juice
27. 27
Your total score can range from 16 to 86. Scores below 41 indicate evening types,
scores above 59 morning types:
16 - 30 Definite evening
31 - 41 Moderate evening
42 - 58 Intermediate
59 - 69 Moderate morning
70 - 86 Definite morning
Your score should be approximately associated with the following sleep times:
28. 28
Test 2 How sleepy are you at
the moment?
Many tests exist to find out how sleepy you are. Please check out two commonly
used ones.
1. The Karolinska Sleepiness Scale (KSS):
Here are some descriptors about how alert or sleepy you might be feeling right
now. Please read them carefully and CIRCLE the number that best corresponds to
the statement describing how you feel at the moment.
1. Extremely alert
2. Very alert
3. Alert
4. Rather alert
5. Neither alert nor sleepy
6. Some signs of sleepiness
7. Sleepy, but no difficulty remaining awake
8. Sleepy, som effort to keep alert
9. Extremely sleepy, fighting sleep
If you score 7 or higher, you are quite likely to experience micro sleeps, very
short lasting sleeps without you actually being aware of it. Time to nap or adopt
another coping strategy!
29. 29
2. The Epworth Sleepiness Scale (ESS)
If you add up all your points in the ESS and end up above 10, you are likely to
have excessive daytime sleepiness.
30. 30
Test 3 Keep a sleep diary
Improving your sleep starts with keeping track of it. A sleep diary should not
cost you more than 30 seconds to fill in, each morning after the previous night’s
sleep. Do not use it during the night or keep it in your bedroom. Use it only as
a guidance. It will look like the one below (from Division of Sleep Medicine at
Harvard Medical School)
DAY
(Date)
NAPS
(Duration)
BEDTIME
TIMETAKEN
TOFALL
ASLEEP
NUMBEROF
AWAKE-
NINGS
DURATION
OFAWAKE-
NINGS
FINALWAKE
TIME
OUTOFBED
TIME
TIMESPENT
ASLEEP
NEXTDAY
ALERTNESS
(1-10)
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
SUNDAY
31. 31
All about sleep at the university of Harvard:
http://healthysleep.med.harvard.edu/
IMO guidance on fatigue:
http://www.imo.org/OurWork/HumanElement/VisionPrinciplesGoals/Pages/
Fatigue.aspx
Fatigue information from SeaHealth:
http://www.seahealth.dk/en/page/fatigue
Watch the seafarers fatigue film from Cardiff University (30 minutes):
https://www.youtube.com/watch?v=ua-ppReV684
Useful links