How to best manage shifts on board? The word from the “Wizard of Sleep”

Alain Gautier, Ellen MacArthur, Mike Golding, Paul Cayard, John Kostecki, Giovanni Soldini, Matteo Miceli. And many, many others. All of the most experienced ocean sailors have made use of the ultra-short polyphasic sleep method of which Claudio Stampi, founder and director of the Chronobiology Research Institute in Boston as well as an expert sailor (we interviewed him some time ago), was the pioneer (to the point that they call him Doctor Sleep).

Can you explain what this is all about?
It means dividing sleep into many chunks distributed not necessarily evenly over the 24 hours. When we fall asleep, the first sleep we get is slow wave and is deeper and more restful. After about an hour this sleep changes and becomes Rem sleep, which is lighter. Then it becomes slow-wave sleep again and so on. Each cycle lasts about 90 minutes. Therefore, in situations where you are forced to sleep little, taking many 20 to 30-minute naps means taking many “starts” of sleep. And this maximizes the percentage of slow-wave sleep, thus making it more efficient in relation to its duration.

This method applies to loners, but can it be useful to a cruising crew?
It certainly is, particularly to the skipper who has to stay off shift to be more present on deck. In round-the-world crew racing, skipper and navigator are both off shift and follow the polyphasic sleep cycle.

What about the crew?
The crew should follow defined shifts based on each person’s chronobiological type. Typology that the skipper should be familiar with before tackling sailing.

What do you mean by chronobiological typology?
We all belong to the nocturnal or morning type. The former have no problem staying up late, the latter have no problem waking up early. For 4-hour shifts, to night shifts I will allocate the one from 11 p.m. to 3 a.m. and to mornings the one from 3 a.m. to 7 a.m.

Better short or long shifts?
It depends on the weather conditions. In heavy seas or cold weather, short shifts are needed. It also depends on the role and the concentration it requires. At the helm in hard weather after half an hour you are already tired, while in normal conditions you can keep your concentration for even a couple of hours. It should be mentioned that in short shifts the loss of time in undressing and falling asleep affects the overall sleep duration more.

How many minimum hours of sleep should not be given up?
All studies agree on the fact that under 4 1/2 hours per day can have serious repercussions on mental and physical balance.

And the time when fatigue sets in the most?
Sunrise. Most accidents occur between 5 and 6:30 a.m. which is the time when the body temperature is lowest and the brain functions least well. Immediately afterwards, hormones take over, giving us tone.

Are there times when it is more difficult to sleep?
From 6 p.m. to 9 p.m., with some variability from person to person, there is a phase called the “forbidden zone” during which it is more difficult to fall asleep.

As soon as you wake up how long does it take to be ready?
It takes from a few minutes to about a quarter of an hour to regain full mental faculties, time varying from individual to individual but also dependent on accumulated fatigue. It is the so-called sleep inertia. Therefore, the first rule is not to make hasty decisions when you have just woken up, but always wait a few minutes.

Can being at the helm help keep you from falling asleep?
Yes, but only for a short period of time that can range from 15 to 20 minutes. We also need to consider that that 90-minute cycle works in both sleep and wakefulness. Basically, every 90 minutes we are subject to a lapse in attention.

Does engine noise promote or inhibit sleep?
Usually background noise, if it does not exceed a certain threshold, facilitates sleep. But they cover the sounds that warn of danger and the voice of those on watch.

Are there techniques to promote falling asleep?
The best technique is ritual. Brushing teeth, undressing, reading, are habits that facilitate falling asleep. But one should not get anxious about lost minutes of sleep.

What about techniques for not falling asleep?
Follow one’s chronobiological rhythm. If you need to break your vigil because you are tired, better take a nap. The cost of staying awake is high because the risk of making mistakes increases. In these cases it takes some wisdom and also some sleep culture.

What do you mean by sleep culture?
Learn to know your own rhythms and make sure your partner knows them too, because endurance is different from person to person. In any case, never conceal the need for sleep for fear of being frowned upon.

Is physical movement good for sleep?
Yes, a lot, but it takes aerobic activity to raise body temperature. And little is done in the boat. When you have a chance to get ashore it pays to run a little or take a bike ride.

One last curiosity, do lunar cycles affect sleep?
There are no studies showing this. But it is also true that for some people the full moon makes them feel more active.

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