Submariners' Sleep: A Crucial Sacrifice For Safety

Sleeping in a suboptimal environment can lead to various health issues and negatively impact your overall well-being. While it may be tempting to catch some shut-eye wherever you find yourself at the end of a long day, sleeping in a sub-standard location can have detrimental effects on your rest and recovery. This is especially true if the environment is cramped, uncomfortable, or lacks proper ventilation and temperature control. In this context, sub could refer to a submarine, a subpar location, or even a subordinate's workspace, all of which could present challenges to getting a good night's rest.

Keep a consistent sleep schedule

Keeping a consistent sleep schedule is essential for maintaining healthy sleep habits, especially during the summer when longer daylight hours and warmer temperatures can disrupt your sleep. Here are some tips to help you maintain a consistent sleep schedule:

Stick to a Regular Sleep Schedule:

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and promote a healthy sleep-wake cycle. It's okay to have a late night once in a while, but try to stick to your normal sleep schedule as much as possible.

Create a Relaxing Bedtime Routine:

Develop a calming bedtime routine to signal to your body that it's time to wind down. This could include activities such as reading a book, listening to soothing music, practising meditation or deep breathing, or taking a warm bath. Avoid stimulating activities, such as watching TV or scrolling through your phone, before bed, as these can make it harder to fall asleep.

Optimise Your Bedroom Environment:

Make sure your bedroom is cool, dark, and quiet. Use blackout curtains or a sleep mask to block out light, and open windows or use a fan to keep the room well-ventilated and cool. Creating a comfortable sleep environment can help you fall asleep more easily and improve the quality of your sleep.

Limit Exposure to Light in the Evenings:

Decrease your exposure to light, especially in the hours leading up to bedtime. During the day, keep the curtains closed, and in the evening, limit the use of electronic devices with bright screens, such as laptops and phones. This will help your body prepare for sleep by signalling to your brain that it's time to wind down.

Practice Relaxation Techniques:

Make relaxation a priority throughout your day. Find moments for "me time," even if it's just a few minutes here and there, to collect your thoughts and calm your mind. Practising relaxation techniques can help you fall asleep more easily and improve your overall sleep quality.

Seek Professional Help if Needed:

If you're struggling to maintain a consistent sleep schedule or are experiencing sleep disturbances, consider seeking advice from a healthcare professional or a sleep specialist. They can provide personalised guidance and recommendations to help you improve your sleep habits.

Limit exposure to light during the day

Light is the most important external factor affecting sleep. While most people know that it’s easier to sleep when it’s dark, the link between light and sleep goes deeper than that. Light plays a central role in regulating the circadian rhythm, the body’s internal clock that signals when to be alert and when to rest. Light also affects the production of melatonin, a sleep-promoting hormone.

Daily light exposure, including the type of light we see, when we see it, and how long we’re exposed to it, has a critical effect on sleep. Excess or poorly timed artificial light exposure can cause a person’s circadian rhythm to be misaligned with the day-night schedule. This can induce other concerning health impacts, including worsened metabolism, weight gain, and cardiovascular problems.

To limit exposure to light during the day, follow these steps:

• Use blackout curtains to block external light from entering your room.
• Keep the lights dim when preparing for bed. Use a small, low-power lamp to help transition to bedtime and pitch darkness.
• Reduce or eliminate technology in your bedroom. Screen time can keep your mind stimulated, delaying bedtime, and the light can disrupt your circadian timing, melatonin production, and overall sleep.
• If you can’t remove electronics from your bedroom, turn down their brightness as far as possible, and keep them silenced during the night.
• If you must use your phone, tablet, or laptop before bed, try downloading applications that can help reduce blue light emissions.
• Wear special glasses that can filter blue light to keep it from reaching your eyes.
• Stick to a regular sleep schedule, waking up at the same time every day, and getting morning sunlight.

Maintain a cool sleeping environment

Maintaining a cool sleeping environment is essential for a good night's rest, especially during the summer months when higher temperatures can disrupt your sleep. Here are some tips to help you create a comfortable and cool environment for sleeping:

Keep Your Nighttime Temperature Low:

Ventilate your bedroom by opening windows to create a breeze or using a fan. The ideal temperature for sleeping is believed to be around 65°F (18.3°C). A cool bedroom will help your body relax and prepare for sleep.

Use Lightweight Fabrics:

Opt for lightweight and breathable pajamas and bed sheets. Materials like silk, satin, or bamboo are great choices as they wick away moisture and keep you cool. You can even try putting your pajamas in the freezer for a few hours before bedtime to cool them down!

Darken Your Room:

While natural light during the day is beneficial, a dark room at night promotes more peaceful sleep. Avoid using blackout curtains, as a bit of natural light in the morning can help regulate your body clock. Instead, use a sleep mask to block out light while you sleep.

Develop Good Sleep Habits:

Establish a relaxing bedtime routine to signal to your body that it's time to wind down. This could include reading a book, listening to soothing music, practicing deep breathing or meditation, or writing in a gratitude journal. Consistency is key, so try to stick to a regular sleep schedule, even on weekends.

Stay Hydrated:

Drink plenty of water throughout the day, especially if you're spending time in the sun or doing physical activities. Avoid excessive caffeine and alcohol consumption, as these can disrupt your sleep.

By following these tips, you can create a cool and comfortable sleeping environment, making it easier to get the restful night's sleep your body needs.

Develop good sleep habits

Developing good sleep habits is essential for maintaining a healthy sleep-wake cycle, also known as your circadian rhythm. Here are some tips to help you establish positive sleep habits:

Maintain a Consistent Sleep Schedule

Try to go to bed and wake up at the same time every day, even on weekends. This helps to regulate your body's internal clock and promotes a healthy sleep pattern. It's okay to have a late night once in a while, but aim to stick to your sleep schedule most of the time.

Reduce Light Exposure in the Evening

Decrease your exposure to light, especially during the evening hours, to prepare your body for sleep. Keep the curtains closed during the day, and in the evening, open the windows to create a cool and relaxing environment. Darkness stimulates the release of melatonin, the hormone that makes you feel sleepy.

Create a Relaxing Sleep Environment

Maintain a cool temperature in your bedroom, as a lower temperature is believed to be optimal for sleep. Use lightweight pajamas and bed sheets that wick away moisture to stay comfortable throughout the night. You can also spray your pillow with a calming scent, such as lavender or rose, to create a soothing atmosphere.

Establish a Relaxing Bedtime Routine

Develop a calming bedtime routine to signal to your brain that it's time to wind down. This could include taking a warm bath, reading a book, practicing gentle stretching, or writing in a gratitude journal. Find activities that work for you and repeat them nightly to create positive sleep habits.

Avoid Alcohol and Caffeine

Alcohol and caffeine can disrupt your sleep. Alcohol may help you fall asleep initially but will fragment your sleep in the second half of the night. Caffeine stimulates your brain and makes it difficult to fall asleep, so avoid consuming caffeine close to bedtime.

Manage Stress

Stress and anxiety can negatively impact your sleep. Practice relaxation techniques such as deep breathing or meditation to calm your mind and body. Make it a habit to take moments throughout the day to de-stress and collect your thoughts, so you don't feel overwhelmed by the time you go to bed.

Use lightweight fabrics for bedding and pyjamas

If you're struggling to sleep in hot weather, it's important to wear lightweight pyjamas and use thin bedsheets that wick away moisture. This can help to regulate your body temperature and improve sleep quality.

Lightweight pyjamas made from breathable fabrics such as cotton or linen are ideal for sleeping in warm weather. These natural fibres are soft, comfortable, and allow air to circulate, helping to keep you cool. If you don't want to invest in new pyjamas, you can try putting your existing ones in the freezer for a few hours before wearing them. This will help to cool them down and provide temporary relief from the heat.

When it comes to bedding, look for thin sheets, comforters, and pillowcases made from lightweight, heat-wicking fabrics like silk, satin, or bamboo. These fabrics are known for their moisture-wicking properties, which can help to keep you cool and comfortable throughout the night. They are also gentle on the skin, making them a good choice for those with sensitive skin.

In addition to choosing the right fabrics, it's also important to maintain a consistent sleep schedule, even during hot weather. Try to go to bed and wake up at the same time each day, and create a relaxing bedtime routine to signal to your body that it's time to wind down. This might include reading a book, practising deep breathing exercises, or listening to soothing music. By combining a consistent sleep schedule with lightweight bedding and pyjamas, you'll be able to improve your sleep quality and wake up feeling rested, even during the hottest days of the year.

Frequently asked questions