Evie Summers
Sleeping on a submarine is no easy feat. Between the 18-hour days, lack of natural light, limited healthy food options, and cramped quarters, it's no surprise that submariners' sleep quality and cognition may be affected. While some sources claim that submariners can maintain their sleep and wake patterns, others argue that the unique conditions on submarines, particularly the 18-hour days, can lead to desynchronization of sleep-wake cycles and circadian rhythms, resulting in poor sleep. This raises important questions about how submariners can optimize their sleep while deployed, ensuring they remain alert and cognitively sharp during their intense and often prolonged missions.
| Characteristics | Values |
|---|---|
| Typical work-sleep schedule | 12 hours working and 6 hours sleeping |
| Sleep quality | Not impacted by a 24-hour schedule but negatively impacted by an 18-hour schedule |
| Sleep period | 6 hours of sleep is not enough to prevent cognitive impairment |
| Mattress | Firm mattress in a small area |
| Sleeping location | Sleeping in the torpedo room is ok; hot racking is not ideal |
| Food | Quality of food depends on the cooks |
| Age | Easier to sleep in a submarine when in your 20s |
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What You'll Learn
Circadian rhythm and sleep-wake patterns
Circadian rhythm is the pattern your body follows based on a 24-hour day. It is the body's internal clock that tells you when to sleep and when to wake up. It also affects several other body processes like hormones, digestion, and body temperature. Most people's circadian rhythms are automatic, but certain factors like light can have an effect on them.
Life on a submarine can present many challenges, including an 18-hour sleep-wake cycle, a lack of natural light, a lack of fresh fruits and vegetables, limited access to exercise equipment, and potential exposures. The 18-hour workday schedule was implemented because it was thought that it didn't matter when submarine sailors slept since there is no natural light on a submarine to distinguish between night and day. However, this line of thinking has proven to be incorrect. Even in tightly controlled laboratory conditions, where exposure to ambient light and temperature are kept at constant levels, and other cues that would signal the time of day are eliminated, people continue to run on a cycle that roughly approximates a 24-hour schedule.
Several studies have shown that sleep-wake cycles and circadian rhythms become desynchronized during an 18-hour day, and such desynchronization can negatively impact sleep quality and cognition. This desynchronization can lead to increased fatigue and decreased operational performance. In contrast, schedules that allow sailors to preserve their circadian rhythm have been shown to reduce fatigue. Additionally, a compressed work schedule (ALT), designed to enhance circadian rhythm entrainment and sleep hygiene, was tested on 40 American submariners. This schedule was a close 6, 3-section watch system with 6-hours-on-6-hours-off-6-hours-on, 12-hours-off, 6-hours-on-6-hours-off-6-hours-on, and 24-hours-off. However, sleep was discovered to be shorter with this system, and it was therefore not deemed as efficient compared to the classic 18-hour watch system.
To maintain a healthy circadian rhythm, it is important to follow a regular schedule and get seven to nine hours of sleep at night. While it may be challenging to maintain a consistent circadian rhythm in the unique environment of a submarine, it is crucial to prioritize healthy sleep habits and work schedules that align with the body's natural 24-hour cycle whenever possible.
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Sleep quality and cognition
One of the main challenges faced by submariners is the 18-hour sleep-wake cycle, which differs from the standard 24-hour cycle that our bodies are typically accustomed to. This desynchronization between sleep-wake cycles and circadian rhythms has been shown to negatively impact sleep quality and cognition. A study on humans living in a 20-hour day cycle found that sleep performance and cognition suffered when their circadian rhythm was out of phase with their sleep-wake cycle.
To investigate the effects of circadian rhythm and sleep-wake patterns on cognition and sleep quality, researchers have used a protocol called forced desynchronization. This involves participants following a consistent sleep-wake cycle that differs from the standard 24-hour day. A 1999 study applied this protocol to submariners following an 18-hour-day schedule. The study found that despite the unusual work-sleep schedule, the circadian rhythm of the submariners remained close to 24 hours, suggesting that their bodies were still aligned with a regular day-night cycle.
In contrast, a 2015 study examined the sleep quality of submariners on a 24-hour schedule. Through polysomnography (PSG) and subjective surveys, the researchers found that sleep quality did not suffer on this schedule. This suggests that the negative impact on sleep quality and cognition may be specific to the 18-hour day rather than other factors onboard a submarine, such as the lack of natural light or limited access to fresh fruits and vegetables.
While the aforementioned studies provide valuable insights, it is important to note that the complex nature of submarine deployments and the potential for long-term missions present ongoing challenges for researchers. Further studies are needed to fully understand the impact of various factors on the sleep quality and cognition of submariners.
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Sleep and isolation
Submarines present a highly confined and isolated environment, with crew members often working and living in close quarters for extended periods. This isolation from the outside world and the lack of natural light can disrupt the body's natural sleep-wake cycles, known as circadian rhythms. Circadian rhythms are influenced by environmental cues, primarily light and dark cycles, which are absent or altered in a submarine setting. As a result, submariners may experience difficulties in falling asleep or maintaining a consistent sleep schedule.
To address these challenges, submarine forces have implemented measures to improve sleep management. Recognizing the importance of adequate sleep for crew health and performance, submarine schedules have evolved to prioritize protected sleep periods. Initially, submarines operated on an 18-hour day cycle, with 6 hours dedicated to watch, maintenance, personal time, and sleep, respectively. However, this 18-hour cycle was found to negatively impact sleep quality and cognition due to desynchronization of circadian rhythms. Studies have shown that following an 18-hour day schedule can disrupt the natural circadian rhythm, leading to sleep difficulties and impaired cognitive function.
In response to these findings, submarine forces transitioned to a 24-hour day schedule. This change aimed to align with the body's natural circadian rhythm and provide a more optimal sleep-wake cycle for crew members. The new schedule allows for 8 hours each of watch, maintenance or personal time, and protected sleep. This adjustment was well-received by sailors, who noted improvements in their sleep patterns and overall well-being. By prioritizing sleep and recognizing its impact on crew performance and safety, submarine forces have taken steps to mitigate the challenges posed by the unique and isolated environment of submarine deployments.
Additionally, the physical sleeping environment in submarines can vary. Some submariners have reported sleeping in the torpedo room, coffin racks, or hot racking, which can be loud or uncomfortable. The quality of mattresses and bedding may also differ, with some individuals preferring the firmness of the racks. The ability to get a good night's sleep can depend on various factors, including age, with some commenting that sleeping in submarines is easier when one is younger. The morale of the crew and the quality of food prepared by the culinary specialist (CS) crew can also impact the overall sleep experience.
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Sleep and age
On submarines, the sleep patterns and overall well-being of the crew are influenced by various factors, including the unique challenges posed by underwater life. One of the most significant factors is the implementation of an 18-hour sleep-wake cycle, deviating from the standard 24-hour schedule. This alteration can lead to circadian misalignment, where the internal body clock struggles to adapt to the new cycle. Circadian rhythms are essential for regulating sleep, metabolism, and behaviour, and disruptions can have detrimental consequences.
Studies have shown that an 18-hour day can negatively impact sleep quality and cognition for submariners. This disruption is further exacerbated by the lack of natural light and the confined living conditions. Interestingly, those adhering to a 24-hour schedule did not experience the same negative impact on their sleep, indicating that the non-standard sleep-wake cycle is the primary culprit.
Age plays a role in the sleep patterns of submariners as well. The available data suggests that the age range of crew members can vary widely, with some studies including participants ranging from 19 to 46 years old. Age-related differences in sleep architecture and circadian regulation could potentially influence the sleep patterns and adaptability of individuals within this age range.
Additionally, the physical and mental demands of submarine life can take a toll on sleep quality. Unfavourable lifestyle behaviours, such as irregular meals and a lack of exercise, coupled with prolonged social isolation and inadequate exposure to light, can contribute to decreased mood and sleep disturbances. These factors can interact with age-related changes in sleep patterns, potentially exacerbating their effects on submariners' sleep quality and overall health.
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Sleep locations
Sleeping locations on a submarine vary. Some submariners sleep in the torpedo room, which can be loud at times and is not always accessible. Others sleep in coffin racks, which are small and compact. The mattress quality on submarines is reportedly not great, but some people might find them too firm. Sleeping arrangements can also involve hot racking, which some submariners dislike. Some people prefer sleeping in their own rack, which can be located in a 21-man crew or in an athwart ships rack in the forward crew. The location of sleep can impact the quality of rest, with some areas being quieter and more comfortable than others. The ability to sleep well may also depend on individual preferences, such as the ability to sleep in a confined space or on a firm mattress.
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Frequently asked questions
Sleeping on a submarine can be challenging due to the unique environment and conditions. Some people might find it difficult to sleep due to the lack of natural light and the 18-hour sleep-wake cycle. The mattress quality also varies, with some people preferring a firm mattress in a small area.
The lack of natural light and the 18-hour sleep-wake cycle can desynchronize circadian rhythms and negatively impact sleep quality and cognition. However, submariners on a 24-hour schedule do not seem to experience negative effects on their sleep.
Maintaining a regular sleep schedule, similar to the 24-hour shift with eight hours of sleep recommended by the Navy, can help regulate your body clock and improve sleep quality. Finding a comfortable sleeping area, such as the torpedo room or your own rack, can also enhance sleep.
In addition to the unique sleep-wake cycle and lack of natural light, other factors such as the quality of food, access to exercise equipment, and potential exposures can impact sleep quality. The mattress quality and noise levels in certain areas of the submarine can also influence sleep.
The lack of natural light can disrupt the body's main circadian synchronizer, making it challenging to maintain a regular sleep-wake cycle. However, social schedules onboard and regular mealtimes may help submariners entrain to a 24-hour shift and maintain their sleep patterns.
