# Presentation: 541446

## Sleep Deprivation

- Sleep deprivation is inevitable while working out at sea.  Eventually in your career as a NMFS Observer you will experience it.  Here are some guidelines that can help you overcome the sometimes serious problem

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## Observers work long unusual hours on some deployments that cause sleep deprivation.  The body needs rest and deprivation accumulates over time.  A compromise can be achieved between work and sleep through successful resting techniques.

- <date/time>

**Observers work long unusual hours on some deployments that cause sleep deprivation.  The body needs rest and deprivation accumulates over time.  A compromise can be achieved between work and sleep through successful resting techniques.**

## What is Sleep?

- 1.) Biological state that is           caused by the release of specific neurons in certain parts of the brain

**90 minute cycle**

**non REM = 80 minutes**

**REM = 10 minutes**

- 3.)This 90 minute cycle is repeated _3-6 times_ during the night

- 2.) It involves an alternate cycle of non-REM and REM.  The cycle consists of 80 minutes of non-REM and 10 minutes of REM

## Signs of Sleep Deprivation

- <date/time>

- _Signs of Sleep Deprivation_

- Increased sleepiness and fatigue
- weariness
- poor attention and motivation span, especially
-  for boring tasks requiring sustained concentration
- (i.e.: tallying fish/hooks on a longline vessel)
- Memory Lapses
- Decreased initiative, judgement ability and
- decision making
- Increased irritability

## Suggestions for Dealing with Sleep Deprivation

_**Suggestions for Dealing with Sleep Deprivation**_

- 1.	Allow at least **4 hours** of uninterrupted sleep 	each day to maintain minimal performance

- 2.	Attempt frequent “power” naps...**20 min**. or
**	****90 minutes** in length(A 60 minute cycle
- 	causes waking during REM cycle of sleep
- 	and you will wake up feeling more irritable,
- 	less refreshed and disoriented

## Cover your eyes 

**Cover your eyes **
**from natural light **
**when attempting to **
**rest.  Melatonin is the **
**hormone our body **
**produces to make us **
**sleepy. The darker it **
**is the more Melatonin **
**we produce**

## CAFFINE!  

- Tired workers
- often rely on perhaps
- the  most widely
- abused drug:
**CAFFINE!**
- Available in coffee, tea,
- soda and chocolate,
- caffeine can seemingly
- relieve the effects of
- sleep deprivation.  Use
- stimulants like these
- sparingly

## If possible...avoid use of antihistamines, motion sickness medication, alcohol and all other drugs that will sedate

- <date/time>

** **

- If possible...**avoid use of antihistamines, motion sickness medication, alcohol and all other drugs that will sedate**

## Create the most comfortable sleeping arrangement possible, that is conductive to your normal sleep pattern

- <date/time>

- (considering what you are provided with on some vessels may make this difficult!)

- Create the most **comfortable sleeping arrangement** possible, that is conductive to your normal sleep pattern

## Between sets/haulbacks attempt to have small snacks of high carbohydrate foods.  Breads, rice, cereals, potatoes, some baked goods and apples are good sources.  The carbohydrates will provide energy to fuel body function and prevent drowsiness

- <date/time>

- Between sets/haulbacks attempt to **have small snacks of high carbohydrate foods**.  Breads, rice, cereals, potatoes, some baked goods and apples are good sources.  The carbohydrates will provide energy to fuel body function and prevent drowsiness

## Avoid large amounts of protein. Protein will worsen your drowsiness because the body has to break down and digest the protein.  The body has to break down and digest the protein.  Meats, dairy products (cheese,eggs and fish) and legumes all contain large quantities of protein

**Avoid **_**large**_** amounts of protein**. Protein will worsen your drowsiness because the body has to break down and digest the protein.  The body has to break down and digest the protein.  Meats, dairy products (cheese,eggs and fish) and legumes all contain large quantities of protein