SAFETY4SEA SEAFiT - Issue 01

ISSUE 01 | Q1 2023 14 People often wake up during the night for a variety of reasons, including sleep disorders like restless legs syndrome, alcohol consumption, and some medications. It might be challenging to get asleep and stay asleep if you suffer from insomnia. TIPS TO HELP YOU FALL ASLEEP WHEN YOU WAKE UP AT NIGHT A key tip to falling back to sleep once woken up is “do not panic.” Sometimes, worrying about sleep makes it more difficult to fall asleep again. Try to unwind, refrain from looking at the time, and save the electronics that emit blue light for the morning. After 20 minutes of trying to fall asleep, get up and do something soothing in another room till you can. The following relaxation methods may help as well. #1 Progressive muscle relaxation Through a two-step method, Progressive Muscle Relaxation teaches you how to relax your muscles. You start by delib- erately tensing certain muscle groups in your body, like your neck and shoulders. You then let go of the tension and pay attention to how your muscles feel as they loosen up. #2 Body scan meditation The goal is to tune into your body, re-establish a physical connection with yourself, and pay attention to any sensa- tions you have without passing judgment. The body scan will improve your ability to concentrate and be completely present in your life over time and with practice. #3 Deep breathing Firstly, locate a cozy spot to lie down. Take a regular breath first. Next, try taking a deep breath: Allow your lower abdo - men and upper chest to rise as you inhale softly through your nose. Allow your belly to fully expand. Currently, slowly exhale through your mouth (or your nose, if that feels more natural). #4 Guided visualization In order to relax your mind, you might practice focused relaxation by focusing on a particular thing, sound, or sen- sation. When using guided imagery, you consciously picture a serene scene or location. By relaxing and being mindful, a tranquil condition is to be encouraged. The theory goes that when you think something, your body responds. #5 Don’t watch the clock Turn your alarm clock so it faces the wall and resist the urge to look at your smartphone to see the time. You may feel more alert if you are exposed to blue and green light from your clock, phone, tablet, or computer. #6 Follow your normal schedule the next day Researchers have advised against sleeping in, taking a nap, and going to bed early the following night. Instead, wake up at your regular time and retire to bed at your regu- lar hour. W e ’ l l b e discussing • Life onboard • IMO STCW / ILO MLC • Crew abandonment • Human factors challenges • Human rights at sea • Mental, physical & social wellness • Soft skills • Crew training • Diversity, equity & inclusion • Crew resilience • Leadership & management c r eww e l f a r ew e e k . c om V i r t u a l E v e n t 20-22 June 2023 ORGANIZED BY R E G I S T E R CELEBRATING IMO’s D AY O F T H E SEAFARER