Wellbeing
- Food and water for the challenge
Sleep Management and Nutrition will be key components to the success of the Solo Round Scotland Charity Challenge. The objective is to complete the challenge in under 10 days which will require Alan to sail no-stop for up to 9 days and then cycling for anything between 12-16 hours.
Sleep Management. (Dr Chris Idzikowski, Edinburgh Sleep Centre)
Optimal functioning depends on both sufficient sleep and the brain's 24 hour biological clock. Single-handed, endurance, speed sailing deprives the sailor of sleep and forces them to work at all hours including night (- the 'wrong time' - a time when the biological clock facilitates sleep). On the basis of 'forewarned is forearmed' the Edinburgh Sleep Centre is helping Alan by informing him how he is likely to feel and perform during his attempt to sail around Scotland and how to minimize the negative effects. In addition the Centre will be collecting data on Alan to help discover ways of combating the effects of severe sleep restriction and sleep deprivation.
Acute sleep deprivation leads to loss of concentration as well degrading risk-taking decisions and increasing suggestibility. Sleepiness is usually at a maximum at around 04.00am which in isolation is caused primarily by the 24 h biological clock but it aggravated by sleep loss. As sleep debt accumulates, a person's attention, alertness, mood, motivation, memory and ability to complete routines deteriorates and physical performance will also become more negatively affected. Problem-solving is impaired - solutions and actions that were once correct but are now longer applicable are re-applied. Optimism decreases.
Whilst activity in every living cell varies over a 24 hour period the human brain has evolved a biological clock that consists of about 20,000 nerve cells. These act together to form a conductor that optimizes functioning of the brain and body. Having to work outside of the times that are set aside for rest can cause functional problems. Many mental tasks vary in efficiency over a 24 hour period, as does tiredeness, fatigue and alertness. Optimism and sociability have also been found to vary as well. The body is also affected, body temperature is usually at a minimum around 04.00 in the morning; stress hormones, the immune system, muscle strength, joint flexibility, etc all go through 24 hour cycles of peaks and troughs of efficiency.
Sleep deprivation and disruption often exacerbate the troughs in these 24 hour cycles. A long duration single-handed sail will impact on daily sleep quotas and coupled with the need to perform well throughout the 24 hours means that special attention has to be paid to sleep and wake schedules. In this situation napping and planned sleeps have to be planned carefully. It will not be possible for Alan to have 7-8 hour sleeps every day but it will be possible to optimize his schedule so that he can manage this sail successfully. Other counter measures must then be taken e.g. changing routines and drugs like caffeine may be considered.
Sleep Monitoring
During the lead up to and during the Challenge Alan will undergo a monitoring process on equipment supplied by Cambridge Neurotechnology. Founded in 1995, the company's innovative products have been used throughout the world in a variety of medical and research applications. Products include the Actiwatch used for monitoring sleep and activity patterns, the Actiheart for use in heart rate and energy expenditure monitoring and the Tremorwatch for the detection of Parkinsonian Tremor. The company also offers a full data analysis service which allows customers to select a complete package of monitoring equipment and high quality data analysis from a single source. In clinical applications the Actiwatch can be used to reduce waiting times for patients with suspected sleep disorders by enabling pre-screening in the home prior to admission to a sleep lab.
Nutrition & Hyrdation
During the challenge one of the most important factors will be maintaining hydration levels and taking on board enough 'food-fuel' to meet energy requirements of the sailing and cycling legs. On the sailing leg daily food intake will need to support sustained periods of activity with 'carbo-grazing' providing regular top ups. Large meals will affect alertness and impact on sleep pattern management . 'Carbo loading' will take place prior to the cycling leg in order to prepare for a high intensity energy output on the road. Above all maintaining hyrdation on the road will be critical with carbohydrate and electrolyte drinks vital to maintaining energy demands to keep the bike moving at speed.
Pasta, noodles, cake, dried and fresh fruit, rice puddings, banana sanwiches, porridge, cereals, energy gel sachets, energy bars will be the staple diet during the ten days along with tea, juice energy drinks and water.
