Wavelength #14

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Volume 2, Issue 14, January 2005

To r Sea each far ou er r s

CENTRO-NEWS

avelength centrofin@centrofin.gr

viewpoint

In this issue pg2

Character-Building W e are in a society in which though we still have vague notions about good and bad (some call it 'evil' too), virtue and vice, however the moral substructure that fits all those concepts together is being washed away.

Everybody seems left swirling about in a chaotic rush of desire and action, without a coherent code to make sense of it all.

The word “immoral” now seems obsolete.

Highly educated young people are tutored, taught and monitored in all aspects of life except the most important, which is character building.

When it comes to this, most universities, marine academies etc leave them alone. Then they find themselves in a world of unprecedented ambiguity, where it's not clear if anything can be said to be absolutely true.

In other words we are constructing great apparatus to fill their minds with tenths of degrees (all the way to Ph.Ds) ready to serve. But when it comes to courage, which is the pre-eminent virtue since, without it nothing else lasts, we often leave them with the gnawing sense that they really should develop it, though God knows how.

Below is an excerpt from the recently published handbook

by Peterson & Seligman (2004), Character Strengths & Virtues: A Handbook & Classification.

COURAGE, by Ben Dean, Ph.D. “The secret of life is this: When you hear the sound of cannons, walk toward them” Marcel France.

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ourage is a universally admired virtue, and courageous individuals in all cultures have survived across time to become the heroes of subsequent generations. But what is courage, and what is it not?

Philosophers have pondered these quotations since antiquity.

But psychologists, who had a significantly later start, have focused more on fear than on courage. The literature reflects this imbalance and contributes to the lack of consensus on a simple definition.

Persistence and Fear: Two Components of Courage?

By the experts, courage involves persistence in danger or hardship. However, some argue that courage is synonymous

Obesity pg4-5

with fearlessness, while others suggest that the presence or the absence of fear has nothing to do with courage.

Psychologist S.J.Rachman (1990) entered this debate with a definition of courage that takes into account three components of fear: • the subjective feeling of apprehension • the psychological reaction to fear (e.g. increased heart rate) • the behavioural response to fear (e.g. an effort to escape the fearful situation).

These components are imperfectly linked, and it is possible to experience one or two without another. The courageous person effects an uncoupling of fear's components by resisting the behavioural response and facing the fearful situation, despite the discomfort produced by subjective and/or physical reactions.

COLREGS pg6

What is Culture pg8

Sleep Deprivation

continued to pg 2

ICE

Service

By BIMCO

Yet another winter arrived and BIMCO members have already received their 'first-class-cold' information on “Ice Reports 2004/2005”.

Excerpts, We were reminded of the Ice with our compliments Conditions Database (ICD) to Mr Ivan Hebnes available within the members section.

The ICD is comprised of daily updated information on actual ice conditions in the Barents Sea, Gulf of St. Lawrence, Great Lakes and Hudson Bay in season, Baltic including German and Danish waters, Sea of Japan, Sea of Okhotsk, La Perouse Strait, Sea of Azov, Black Sea, Cook Inlet Alaska, White Sea and the Yellow Sea. continued to pg 3

TO THE MASTER: Please circulate this Bulletin to the CREW.

Obesity

Happiness is nothing more than good health and bad memory - Albert Schweitzer

Obesity is not a simple condition of eating too much. It is recognized as a serious, chronic disease with a strong familiar component. No human condition not race, religion, gender or disease state compares to obesity in prevalence and prejudice, mortality and morbidity, sickness and stigma.

Health is not valued till sickness comes -Thomas Fuller

What is obesity?

We all have and need fat tissues in our bodies. When there is too much body fat, the result is obesity.

•Obesity is not a sign of a person being out of control. It is a serious medical disease that affects a large number of adults, and a smaller number of children and adolescents in the developed world. It is the second leading cause of preventable death after smoking.

•Obesity increases one's risk of developing conditions such as high blood pressure, high cholesterol, diabetes (type 2), heart disease, stroke, gallbladder disease and cancer of the breast, prostate and colon.

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•Health insurance providers rarely pay for treatment of obesity despite its serious effects on health.

•The tendency toward obesity is fostered by our environment: lack of physical activity combined with high calorie, low-cost foods.

•If maintained, even weight losses as small as 10% of body weight can improve one's health.

Be careful about reading health books.

You may die of a misprint - Mark Twain Think about these questions:

•How do genes, environment and behaviour explain obesity?

•How do our bodies regulate our weight?

•Why do some countries or certain ethnic and racial groups have higher rates than others?

•Who is to blame: the individual, TV, fast foods?

Preserving health by too severe a rule is a worrisome malady - Francois de La Rochefoucauld

How is obesity Measured?

Life in Reality

Training Officers

continued from pg 1

Character-Building No Fear, No Courage

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f a person is fearless, the behavioural component of fear is not at issue, for there is no reason to avoid or escape something that elicits no subjective or physical sensation of fear. It seems unwarranted, therefore, to suggest that the fearless person is courageous. Such an assertion would make a virtue out of having an unresponsive autonomic nervous system in circumstances fearful to others.

Unless one experiences the sensation of fear, subjectively and/or physically, no courage is required.

As an astute observer of human behaviour, Mark Twain, observed,” Courage is resilience to fear, mastery of fear, not absence of fear”.

Different types of Fear, Different Types of Courage Whatever the circumstances testing courage, fear must be overcome.

The fear that accompanies physical courage relates to bodily injury or death. It is also possible for a fear of shame, opprobrium, or similar humiliations to spur physical courage, producing what is popularly called the “ courage born of fear.”

In warfare, for example, some individuals may display physical courage because they fear cowardice. oral courage, too, may relate to fear of others' adverse opinions. Looking foolish before peers, for example, is a common fear. But moral courage compels or allows an individual to do what he or she believes is right, despite fear of the consequences. (It should be noted that what is “right” is determined by the individual who chooses to take the risk, not by an observer.)

The fear that can summon moral courage takes many forms: fear of job loss, fear of poverty, fear of loosing friends, fear of criticism, fear of ostracism, fear of embarrassment, fear of

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making enemies, fear of loosing status, to name but a few potential human fears. In addition one may fear loss of ethical integrity or even a loss of authenticity if he or she fails to act in accord with conscience.

As there are many variations of fear, there are many dimensions to moral courage, ranging from the social courage to the political one. The opportunities to act with moral courage are numerous, and the fears calling for moral courage are as varied as individuals themselves.

The rights and wrongs of ISM procedures

Promoting Courage Because courage is a universally admired virtue, most would also consider it an attribute to be promoted and fostered.

Indeed, if any virtues are to be cultivated within society, one might reasonably argue that courage should be foremost among them, for courage may be necessary to maintaining and exercising the other virtues. Courage is “not simply one of the virtues, but the form of every virtue at the testing point”.

Aristotle believed that an individual develops courage by doing courageous acts and there is current support for the suggestion that courage is a moral habit to be developed by practice. The view is compatible with the concept of selfefficacy in which successful performances (even vicarious ones) strengthen an expectation of further success.

Individuals are more likely to face a situation and attempt to cope with it if their previous experience gives them reason to believe they can meet the challenge.

Building Courage If you would like to develop your courage, keep Aristotle in mind. Remember that we become courageous by being courageous.

There are no shortcuts; run toward those cannons.

- pg 2 -

Compliments North of England P&I

A meeting is an event at which the ‘minutes' are kept and the hours are lost.

besity Your bathroom scale may give you a measure of your weight and help you follow changes in your weight, but it is not the best way to determine if you are overweight or obese or at risk for developing obesity and its related health conditions. Other measurements can help you find out more about your body composition.

Never eat more than you can lift - Miss Piggy

Body Mass Index (BMI)

BMI “cutpoints” is a mathematical calculation (number) based on both your height and weight.

It is a person's weight (in kilograms) divided by their height (in metres) squared:

Weight (kgs) :

height (m)2

=….. BMI

Weight (lbs): height (in)…… x 704.5 = …..BMI Being obese and being overweight are not the same condition. A BMI of 30 or more is considered obese and a BMI between 25 to 29.9 is considered overweight.

• 18.5 to 24.9 = Healthy Weight • 25.0 to 29.9 = Over Weight • 30.0 to 34.9 = Obesity (class 1) • 35.0 to 39.9 = Obesity (class 2) • 40 or more = Obesity (class 3) The higher the BMI the higher your risk .

There are many factors that impact a person's health risk relative to their BMI such as: waist size, smoking, the types of foods one eats regularly, exercise and medical conditions associated with obesity, as mentioned above.

Waist Circumference.

Apple-shaped? If you have never heard the term, it means carrying excess weight in the stomach region, also called abdominal fat. Waist circumference is used to determine health risks related specifically to abdominal fat.

For Men: 40 inches or more.

For Women: 35 inches or more.

If your waist measurement is more than that listed above, and your BMI is between 25 and 34.9 you have an increased risk of developing type 2 diabetes, hypertension and cardiovascular disease.

Combined Measurements

You can have a BMI that indicates you have a healthy weight, but still have a waist measurement above the healthy range.

Knowing both your BMI and Waist Circumference can give you better assessment of risk developing obesity and its related health conditions.

A wise man should consider that health is the greatest of human blessings, and learn how by his own thought to derive benefit from his illnesses Hippocrates [460-377 BCE]

Health is not simply the absence of sickness - Hannah Green

Service by BIMCO

ICE

The reports are monitored by Mr Ivan Hebnes, who may be reached at ih@bimco.dk or telephone +45.4436.6800.

Below we copy some relevant information for our officers and ratings onboard, in case their vessels were to navigate into ice control zones.

Knowledge of some of the recurring problems, which are often experienced, together with some useful advice will help avoid costly delays:

Trouble Shooting Sea suctions become blocked with ice; vessels should be able to switch to internal cooling system and have ability to clear chocked sea chests.

Insufficient heating in crew accommodations and navigation bridge.

Ballast should be changed or re-circulated to keep it from freezing and vent pipes and sounding pipes should be kept empty.

Sufficient supplies of diesel and fresh water are essential for ruary to mid-March period). extended periods of engine manoeuvring in pack ice. (At least 7 days in mid-February to mid-March period).

Searchlights are a definite benefit since days are short.

Crew should be well equipped with cold weather clothing.

(-30 degrees Celsius plus wind factors from mid-December to February).

Pilot ladders, if lowered too early will gather ice accumulation from spray and become slippery and dangerous Vessels' hydraulic systems should be filled

- pg 3 -

with fluid designed for cold weather operations.

Exposed fire mains should be kept drained.

Steam should circulate, where needed.

Some bags of salt and sand will be useful to ensure safe walkways and decks.

Vessels likely to encounter freezing spay conditions at sea must have means of clearing ice from anchor hawse and windlass before arriving at the pilot station.

The above are in no way to be construed as interpreting, adding to, or detracting from existing statutory or regulatory requirements. Your Operator is your best bet. Ed.

COLR

A Guide to G Watch your Speed Rule 6 allows you to make your own judgment, as to the most appropriate speed at any time for your vessel, taking into account the prevailing circumstances and conditions.

CAN YOU REACT EFFECTIVELY? Without exception the safest speed is a reduced speed, because: It allows you to stop or turn effectively It gives you more time to think and to act in a developing situation The time to react and respond effectively is all important vessels moving too quickly can often fatally impair their own watchkeeper's risk assessment processes.

If collision does occur the resulting damage is likely to be a lot less Remember the radar or ARPA is not infallible. It may miss some targets altogether or it may show very large targets as weak echoes.

Navigational aids such as GPS can be equally suspect don't rely on one instrument for information, double check it against others.

Constantly monitor your speed - The situation at sea is constantly changing and what can be deemed a safe speed in one situation can change with circumstances, sometimes suddenly!

Maintaining high speeds for commercial considerations should not be tolerated - it is no excuse or defense for proceeding at an unsafe speed.

- pg 4 -

Rule 6 Sa Every vessel shall at all times proceed at a safe speed so that can take proper and effective action to avoid collision and be stopped within a distance appropriate to the prevailing circumstances and conditions.

In determining a safe speed the following factors shall be among those taken into account: (a) By all vessels: (i) (ii) (iii) (iv) (v) (vi)

the state of visibility; the traffic density including concentrations of fishing vessels or any other vessels; the manoeuvrability of the vessel with special reference to stopping distance and turning ability in the prevailing conditions; at night the presence of background light such as from shore lights or from back scatter of her own lights; the state of wind, sea and current, and the proximity of navigational hazards; the draught in relation to the available depth of water.

Rule 7

Risk o

(a). Every vessel shall use all available means appropriate to prevailing circumstances and conditions to determine if risk of collision exists. If there is any doubt such risk shall be deemed to exist. (b). Proper use shall be made of radar equipment if fitted and operational, including long-range scanning to obtain early warning of risk of collision and radar plotting or equivalent systematic observation of detected objects. (c). Assumptions shall not be made on the basis of scanty information, especially scanty radar information.

REGS

Good Practice

afe Speed (ii) (iii) (iv) (v) (vi)

Compliments North of England P&I

Watch That Ship

(b) Additionally, by all vessels with operational radar: (i)

(Compliments NoE)

Listen as well as Look! As with keeping a look-out, you must use all the information and equipment available to you to determine risk of collision.

the characteristics, efficiency and limitations of the radar equipment; any constraints imposed by the radar range scale in use; the effect on radar detection of the sea state, weather and other sources of interference; the possibility that small vessels, ice and other floating objects may not be detected by radar at an adequate range; the number, location and movement of vessels detected by radar; the more exact assessment of the visibility that may be possible when radar is used to determine the range of vessels or other objects in the vicinity.

Use the compass to check the bearings of approaching vessels - compare it with the radar bearing.

If you have operational radar you must use it.

Are using true or relative vectors? If you have Automatic Radar Plotting Aid (ARPA) you should use the RELATIVE VECTORS for determining risk of collision and TRUE VECTORS to ascertain the other vessel's actual movement.

You must be aware of the limitations and use of the ARPA and interpret information displayed correctly.

If you are not fitted with an ARPA you must run a RADAR PLOT.

of Collision

Is the target passing ahead or astern? Or is it going to collide? Remember the primary information you need to answer these questions is relative information.

(d). In determining if risk of collision exists the following considerations shall be among those taken into account: (i). Such risk shall be deemed to exist if the compass bearing of an approaching vessel does not appreciably change; (ii). Such risk may sometimes exist even when an appreciable bearing change is evident, particularly when approaching a very large vessel or a tow or when approaching a vessel at close range.

Don't trust ARPA to give you an accurate Closest Point of APPROACH (CPA). Where possible take at least half a mile off each indication to be safe. (If it shows a CPA of half a mile assume it is collision).

Don't rely on change of bearing as an indicator of clearance. As a target approaches it's change of bearing should speed up significantly. If the change in bearing does not accelerate, treat it as a danger.

Don't relax your vigilance - Keep monitoring the situation until the target is passed and well clear.

- pg 5 -

What is

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ulture is not easily defined, nor is a consensus among scholars, philosophers and politicians (nor, probably, among the rest of us) as to what exactly the concept should include.

A broad range of debates has gone on about the concept of culture during the past century. Of how are formed, maintained and changed. It has been articulated in the Western scientific and philosophical traditions. The English word “culture” is similar to words in other Romance languages and indeed the concept has a similar history in many Western countries. In other parts of the world, however, the elements of learned behaviours and meanings-systems, which we identify something called 'culture', might not be grouped together the same way.

Our Joke:

Consequently, the definitions and discussions of culture, which appear here, are all from Western sources.

A Baseline Definition of Culture

People learn culture. That, (suggestion) is culture's essential feature. Many qualities of human life are transmitted genetically -- an infant's desire for food, for example, is triggered by physiological characteristics determined within the human genetic code. An adult's specific desire for milk and cereal in the morning, on the other hand, cannot be explained genetically; rather it is a learned (cultural) response to morning hunger. Culture, as a body of learned behaviours common to a given human society, acts rather like a template (ie. it has predictable form and content), shaping behaviour and consciousness within a human society from generation to generation. So culture resides in all learned behaviour and in some shaping template or consciousness prior to behaviour as well (that is, a 'cultural template' can be in place prior to the birth of an individual person).

The primary concept of a shaping template and body of learned behaviours might be further broken down into the following categories, each of which is an important element of cultural systems:

• Systems of meaning, of which language is primary

• Ways of organizing society, from kinship

groups to states and multi-national corporations • The distinctive techniques of a group and their characteristic products Several important principles follow this definition of culture:

• If the process of learning is an essential characteristic of culture, the teaching also is a crucial characteristic. The way culture is taught and reproduced is itself an important component of culture • Because the relationship between what is taught and what is learned is not absolute (some of what is taught is lost, while new discoveries are constantly being made), culture exists in a constant state of change • Meaning systems consist of negotiated agreements -- members of a human society must agree to relationships between a word, behaviour, or other symbol and its corresponding significance or meaning.

To the extent that culture consists of systems of meaning, it also consists of negotiated agreements and processes of negotiation • Because meaning systems involve relationships which are not essential and universal (the word “bird” has no essential connection to the physical object -- we simply agree that is shall have that meaning when we speak or write in English), different human societies will inevitably agree upon different relationships and meanings; this is a relativistic way of describing culture.

ALARM SIGNALS Your mobile phone may not be as save as you think.

Cell phone (cp) sales around the world will touch 625 million by the year-end. Several hours talk time, stand-by time, Internet connectivity, data transfer, Bluecloth, PC synchronization, cameras, SMS, MMs, downloadable games…today's cell phone manufacturers dangle a vast array of wonderful features, all calculated to keep you hooked to your handset 24/7. You have started to rely on your cp so much that you probably can't remember a time when you didn't use one.

As is the case of every new technology, studies are now pointing out that all cps, when used excessively aren't that safe.

Many scientific reports and research indicate that cps users need to worry about health hazards when using mobile phones and ought to take precautions to avoid potential consequences.

Electromagnetic radiation from cps is by no means negligible.

- pg 6 -

More and more government bodies and official agencies are issuing warnings against heavy use of cps, especially by children and young adults. But they can't, like the telecommunication industry, admit a general risk to users. On the other hand the mobile phone industry is not in a position right now to participate in any open discussion on the potential harmful effects of cps. The legal liability prevents the industry to enter into a cooperative effort to solve a problem they do not recognize. Millions are spent by the handset manufacturing industry and others looking for a long time, into this subject, of a radiation-free technology. It is now a matter of wait.

Cells Kill Cells.

We attempt below, in a layman's terms, to introduce some of the findings of the various studies, worldwide, related to the exposure of the radio-frequency waves from mobile phones, which we believe users ought to know, as of now. The World Health Organisation (WHO), however, maintains that none of

Quotations on Culture

* Essence. The 'essence' of something is that

• Culture is properly described as the love of

part or property from which the thing's identity is derived. Similarly, when we talk about the 'essential component' of something, we are speaking of that component which is most basic to its identity. * Society. A society is any group of people (or, less commonly, plants or animals) living together in a group and constituting a single related, interdependent community. The word is frequently taken to include entire national communities; or smaller groups of people, as 'rural societies' or 'academic society', etc.

Society is distinguished from culture in that society generally refers to the community of people while culture generally refers to the system of meaning which is called 'web of significance' and which governs the conduct and understanding of people's lives. * System of Meaning. Is a set of relationships between one group of variables (like words, behaviours, physical symbols, etc) and the meanings which are attached to them. * Symbol. Anything that is taken to mean something beyond what it is can be said to be symbolic. The clock tower of 'Big Ben', London. When it appears on a postcard the picture represents/symbolizes the entire city of London. The sound or written appearance of a word is always a symbol when someone hears or reads it and comprehends its meaning.

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Glossary:

M AGE ENT I N AN

IN

Culture?

NTROF

QUOTATIONS

perfection; it is a study of perfection.

• Culture looks beyond machinery, culture hates hatred; culture has one great passion, -- the passion for sweetness and light.

• Culture is to 'know the best that has been said and thought in the world”.

By Matthew Arnold.

Culture is everything. It is the way we dress, the way we carry our heads, the way we walk, the way we tie our ties it is not only the fact of writing books or building houses.

By Aime Cesair.

• No culture can live, if it attempts to be exclusive

• Culture of the mind must be subservient to the heart.

By Mahatma Gandhi

• Culture is the habit of being pleased with the best and knowing why .

By Henry van Dyke.

Coming soon!

Cultural Differences?

Or, are we really that different??

Ed.

BEWARE

We are what we repeatedly do.

Excellence, then, is not an act, but a habit.

Aristotle Perfection is not attainable. But if we chase perfection, we can catch excellence.

Critique.

It is not the critic who counts; not the man who points out where the strong man stumbled or where the doer of deeds could have done better.

The credit belongs to the man who is actually in the arena; whose face is marred by dust and sweat and blood; who strives valiantly, who errs and comes short again and again; who, at the best knows the triumph of high achievement; and who, at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls, who know neither victory nor defeat.

The man who fears no truths has nothing to fear from lies.

the recent reviews have conclusive evidence that exposure damages health, though it stresses that more studies are needed before a definite statement can be made. (a).

70 per cent of the microwave radiation emitted by cell phones is absorbed by the head, creating “hotspots” in the brain say one British and two American studies. (b).

Studies in Sweden and Switzerland show that radiation from cp calls disturbs sleep. (c).

Carrying a mobile in the hip pocket or on the waist holder can cut sperm count by nearly 30 per cent, say Hungarian researchers. (d).

Radiation can cause the formation of micronuclei red flags for cancer in the brain, especially among children. (e).

Heavy mobile users are involved in twice as many fatal road accidents than light users globally. (f).

Worldwide, risk of a car accident is four times greater when the driver is using his phone or soon after a call. (g).

Cellular phone use at petrol pumps or most importantly onboard an oil-tanker is HAZARDOUS. The switches and its high-powered batteries in can generate sparks that can set-off explosions (read relative warning: Wavelength, page 3 issue 4).

Cell phones are here to stay.

The option is to go for upgraded technologies. You just take care!

- pg 7 -

One finds that the harder one works, the more luck one seems to have.

It is better to remain silent and be thought a fool than to speak and remove all doubt.

Almost anything is easier to get into than out of.

When the plane you are on is late, the plane you want to transfer to is on time.

Nothing ever gets built on schedule or within budget.

You never run out of things that can go wrong.

Sleep Deprivation

Rapid eye movement can be seen under the closed lids. This is when we dream. Once REM sleep ends, we go back through the stages to Stage One, and another cycle that includes REM sleep begins.

The entire cycle takes between 90 to 110 minutes. Over the course of the night stages Three and Four shorten, and REM periods lengthen. Before we waken the cycle is almost entirely composed of stages One, Two and REM sleep.

Sleep Hygiene It refers to a group of suggestions that, if followed, increase your chances for a good's night rest. To practice good sleep hygiene you should do the following:

Sleep Deprivation Symptoms Sleep deprivation is a common condition that afflicts million adults.

Symptoms can interfere with memory, energy levels, mental abilities and emotional mood, causing pessimism, sadness, stress and anger (it is even suggested that 'road rage' could be part of it). The experts indicate that this condition drastically affects the

Zero to 24 months: 13 - 17 Hours Two year olds: 9 - 13 hrs Ten Yr olds: 10 - 11 hrs Sixteen to 65 yrs: 6 - 9 hrs Over 65 yrs: 6 - 8 hrs.

Jet-Lag & Travel Jet-lag is the temporary disruption of sleeping patterns you experience when you travel long distances and cross a number of time zones. When you arrive at your destination you may feel sleepy during the day and restless at night.

It's not surprising your internal clock is at odds with the new time zone. It may be only 8pm where you are but your clock is telling you it's 4am .

Travelling across one or two time zones doesn't usually cause jet-lag, but if you travel greater distances, expect some sleep disturbances. Adjusting to your new schedule can take more than a week.

They can be divided into four broad areas: Lifestyle, health complications, medication side affects and clinical disorders.

Note: My friend don't panic.

Feel positively (!) and run a normal and familyorientated life. Ed.

NTROF AGEMENT I N AN

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Articles written in this bulletin do not necessarily reflect the views or policies of CENTROFIN. DISCLAIMER. The contents provided herewith are for general information purposes only; not intended to replace or otherwise contradict the detailed instructions issued by the owners, flag etc.

IN

Wavelength CENTRO-NEWS

Different people require different amounts of rest. While the majority of adults should spend between eight to nine hours asleep a small number of people function perfectly well on only three to four hours of rest. The time a person spends asleep also changes with age:

Causes of Sleep Deprivation

Stages of Sleep.

Over the course of a normal night's rest, we cycle through five stages.

Stage One, is very light sleep, from which we can be easily awakened. By Stage Two, both our eye movements and brain waves have slowed. Stages Three and Four are known as deep sleep. Slow brain waves known as delta waves appear in Stage Three, and dominate brain activity throughout Stage Four.

After Stage Four the stages are reversed and the cycle begins again. At the end of the second cycle REM (rapid eye movement), sleep is added. The limbs are temporarily paralysed, heart rate increases, and blood pressure rises.

How Much Do You Need?

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Most people require eight to nine hours of sleep in order to function effectively. Some people, however, may need as little as five hours, while still others at least ten hours of rest at night. How much a person requires is dependent on their circadian rhythm, or internal clock. The circadian rhythm is the schedule of physical and mental changes that occur over the course of a day. By and large it responds to light: we are active by day and drowsy by night. As daylight fades, our bodies start producing melatonim, which makes us drowsy and want to rest.

Exhaustion, fatigue and lack of physical energy are common sleep deprivation symptoms.

The brain's frontal cortex relies on sleep to function effectively. Insufficient rest adversely affects its ability to control speech, access memory, and solve problems.

Emotions can keep us up at night: stress, excitement, anger and grief can prevent a restful night.

So do late TV nights, the Internet and deep discussions in the ship's messroom.

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The circadian Rhythm.

• Rest According to a Schedule.

• Exercise.

• Don't Lie Awake. Get up and do something else until you feel sleepy.

• Limit Nicotine & Caffeine. Both are stimulants and should be avoided up to six hours before bedtime.

• Eat & Drink Long Before Bedtime. A heavy meal can cause indigestion and drinking fluids can interrupt your rest by causing you to get up to urinate. To be avoided at least two hours before bedtime.

• Relax. Spending some down time before bed can relax you. Meditation, relaxation and breathing techniques may all work, as a warm shower/bath or quiet reading.

body's ability to metabolise glucose, leading to symptoms that mimic early-stage diabetes.

Editor: Cmdr Nicholas A. Iliopoulos Staff Captain - Human Resources Manager Tel: +30.210 8983.305 Fax: +30.210 8983.231 E-mail: nai@centrofin.gr Design-Production: www.paradox.com.gr Tel: +30.210 6560.832