The maritime industry operates 24/7, making it one of the most demanding work environments for both seafarers and shore-based employees. Irregular work hours, changes in the time-zone, operational pressure, and sometimes limited food choices at sea can significantly affect two critical pillars of health: diet and sleep.

A study found that average sleep duration among seafarers to be approximately 5.5 to 5.8 hours per day, which is below the recommended seven to nine hours for adults. Poor nutrition and sleep deprivation contribute to fatigue, reduced cognitive performance, metabolic disorders, and increased accident risk. These issues directly impact safety and productivity.

Fatigue remains a major concern across the industry. Research indicates that over one third of seafarers report insufficient sleep within a 48-hour period, mainly due to long work hours, irregular shifts, noise, port operations, cabin lighting, stress, isolation, caffeine overuse, and irregular meal timings.

Dietary pattern onboard depends largely on availability, quality of provision, cooking practices, and cultural preferences. Most diet onboard tends to be high in calories, saturated fats, and sodium, while being low in fibre and fresh produce. This increases the risks of obesity, cardiovascular diseases, and metabolic disorders.

Heavy meals, excess sugar, and caffeine intake close to bedtime can delay sleep onset and reduce sleep quality. On the contrary, balanced meals containing fibres, healthy carbohydrates, lean protein, and micronutrients such as magnesium can support better sleep regulation.

At shore, employees face sleep disruption due to long working hours, crisis management stress, and email-driven extended workdays. Insufficient recovery time and stress disturb the body’s biological clock, leading to chronic fatigue through impaired sleep quality.

It is important to combat fatigue for a better sleep. Better alternatives to improve hydration and reduce fatigue include herbal tea, lemon water, buttermilk, fruit-infused water, and drinking at least 2-3 litres of water depending on the climate.

Meal timings and combinations also help to maintain good sleep hygiene.

Light protein and complex carbohydrate combinations

  • Dal + chapati + vegetables
  • Fish / roasted chicken/ egg + rice + salads
  • Khichdi/ dal and rice + salads

Foods that can help you sleep

  • Melatonin-rich foods:Pistachios, rice, almonds, eggs, and milk.
  • Foods with tryptophan: Turkey, chicken, fish, eggs, cheese, edamame and tofu, peanuts, quinoa, and pumpkin seeds.
  • Foods high in magnesium:Spinach, avocados, bananas, and sweet potatoes.

Further, foods like fresh figs, dry prunes, and herbs like ashwagandha (taken under guidance of health care provider), as well as chamomile tea can be soothing and help induce sleep.

In conclusion, try to have a light meal two to three hours before bedtime, avoid excessive use of electronic gadgets and take a digital detox an hour before bedtime, reduce caffeine close to rest hours, and get morning sunlight exposure.

Diet and sleep are interconnected systems influencing safety, performance, and long-term wellbeing. Treat food as fuel and sleep as safety equipment.

For personalized guidance on nutrition or healthy choices onboard, feel free to reach out to our in-house nutritionist, Ms. Akshaya Mondkar, at nutritionist@executiveship.com.