1 00:00:00,000 --> 00:00:11,240 Hi RJ, I understand you need some information about sleep patterns in outer space. 2 00:00:11,240 --> 00:00:15,200 Yeah, I was wondering how you get enough rest with all the critical work and exercise you 3 00:00:15,200 --> 00:00:16,200 do. 4 00:00:16,200 --> 00:00:17,520 I know my schedule's full. 5 00:00:17,520 --> 00:00:21,280 I was wondering what you're learning in space that can help me here on Earth. 6 00:00:21,280 --> 00:00:22,920 Those are good questions RJ. 7 00:00:22,920 --> 00:00:27,560 Let me see if I can help you, but first let me explain what we face in space. 8 00:00:27,560 --> 00:00:31,920 Astronauts probably experience more disruptions in normal sleep patterns than you do on Earth. 9 00:00:31,920 --> 00:00:37,480 The intense work schedule, unusual surroundings, cramped work quarters, stress and excitement 10 00:00:37,480 --> 00:00:40,360 of being in space can all make sleep difficult. 11 00:00:40,360 --> 00:00:45,880 Since lack of sleep can seriously affect performance on physical and mental tasks, helping astronauts 12 00:00:45,880 --> 00:00:51,040 overcome possible troubles with sleeping and getting enough rest is a top priority. 13 00:00:51,040 --> 00:00:56,320 In addition, the normal 24-hour pattern of light and dark that provides a time cue to 14 00:00:56,320 --> 00:01:00,160 the body's clock here on Earth is absent in space. 15 00:01:00,160 --> 00:01:07,040 On orbit, we experience 16 sunrises and sunsets every day, one every 90 minutes. 16 00:01:07,040 --> 00:01:13,080 We can't sleep 16 times a day to match the ISS day-night cycle, but beginning about two 17 00:01:13,080 --> 00:01:18,960 weeks before shuttle launch, astronauts begin to shift the time they sleep by hour intervals 18 00:01:18,960 --> 00:01:21,560 until they are in line with their mission schedule. 19 00:01:21,560 --> 00:01:25,760 The ISS schedule can be as much as 10 hours different from what they are used to here 20 00:01:25,760 --> 00:01:27,200 on Earth. 21 00:01:27,200 --> 00:01:31,680 In addition, shuttle crew members are also exposed to bright indoor lights at specific 22 00:01:31,680 --> 00:01:32,680 times. 23 00:01:32,680 --> 00:01:38,640 A controlled environment and programmed meal periods help reset their body's internal clock 24 00:01:38,640 --> 00:01:42,040 to match the schedule they will follow on their mission. 25 00:01:42,040 --> 00:01:43,720 So where do you sleep on the ISS? 26 00:01:43,720 --> 00:01:47,400 Well this is an example of one of the bedrooms on the ISS and here's one of our sleeping 27 00:01:47,400 --> 00:01:48,400 bags. 28 00:01:48,400 --> 00:01:51,440 Look, I know that there isn't a lot of space on the ISS. 29 00:01:51,440 --> 00:01:54,340 So I can't imagine that you have to sleep in tight quarters. 30 00:01:54,340 --> 00:01:57,560 But isn't sleeping on these hard surfaces make it tough? 31 00:01:57,560 --> 00:02:01,200 I mean, there's barely any stuffing in these sleeping bags. 32 00:02:01,200 --> 00:02:05,380 We don't need stuffing, mattresses, or pillows to sleep on the ISS. 33 00:02:05,380 --> 00:02:09,240 One of the wildest sights to see in outer space are astronauts sleeping. 34 00:02:09,240 --> 00:02:12,000 If we don't restrain ourselves, everyone just floats. 35 00:02:12,000 --> 00:02:13,960 Wow, that is wild. 36 00:02:13,960 --> 00:02:19,120 In the ISS, we're floating so pillows aren't needed, but we use them to protect our heads. 37 00:02:19,120 --> 00:02:24,480 Also, since we don't have any restrictions, our hands float up and we can bump into things. 38 00:02:24,480 --> 00:02:28,440 So we use sleeping bags in our sleeping compartment to limit our movement. 39 00:02:28,440 --> 00:02:33,120 Still, most astronauts report that they actually sleep better while floating because there 40 00:02:33,120 --> 00:02:37,360 are no pressure points on their body like you might experience in your bed on Earth. 41 00:02:37,360 --> 00:02:42,600 Okay, so how do you deal with your tough schedule when you try to sleep? 42 00:02:42,600 --> 00:02:44,280 Sleep is one of our highest priorities. 43 00:02:44,280 --> 00:02:47,320 That's why we follow a carefully managed activity plan. 44 00:02:47,320 --> 00:02:53,200 We are active for 12 hours out of the day, working, performing experiments, housekeeping, 45 00:02:53,200 --> 00:02:55,920 exercising, and preparing meals. 46 00:02:55,920 --> 00:03:00,760 Two hours before our sleep time, we make sure we relax and wind down, getting our minds 47 00:03:00,760 --> 00:03:02,880 and our bodies prepared for sleep. 48 00:03:02,880 --> 00:03:07,040 We all try to sleep for eight hours and then spend two hours in the morning waking up. 49 00:03:07,040 --> 00:03:10,720 You know, brushing our teeth, washing up, eating breakfast. 50 00:03:10,720 --> 00:03:14,400 It takes about that long for the brain to be fully awake and ready for the rigorous 51 00:03:14,400 --> 00:03:15,800 day ahead. 52 00:03:15,800 --> 00:03:20,840 Sometimes we have to perform critical activities such as spacewalks or docking maneuvers that 53 00:03:20,840 --> 00:03:25,080 require us to be fully awake at a time when we're accustomed to sleeping. 54 00:03:25,080 --> 00:03:29,840 To get prepared for these critical events, we once again slowly shift our sleeping and 55 00:03:29,840 --> 00:03:33,320 waking times to reset our circadian clock. 56 00:03:33,320 --> 00:03:37,840 You know, RJ, there are other factors like temperature, noise, and light exposure that 57 00:03:37,840 --> 00:03:39,760 all contribute to how we sleep. 58 00:03:39,760 --> 00:03:44,120 Dr. Seisler's work on the color of light holds a lot of promise for us on the ISS and 59 00:03:44,120 --> 00:03:45,120 travels beyond. 60 00:03:45,120 --> 00:03:49,800 RJ, I hope our talk helped you understand why it's important for astronauts and for 61 00:03:49,800 --> 00:03:51,120 you to get enough sleep. 62 00:03:51,120 --> 00:03:52,120 It sure has. 63 00:03:52,120 --> 00:03:53,120 Thank you. 64 00:03:53,120 --> 00:03:55,640 I think this is Dr. Seisler. 65 00:03:55,640 --> 00:03:57,440 Maybe he has some suggestions for me. 66 00:03:57,440 --> 00:03:59,120 Hello, Dr. Seisler. 67 00:03:59,120 --> 00:04:00,120 Hi, RJ. 68 00:04:00,120 --> 00:04:05,880 Well, I've reviewed your schedule and I have some suggestions that might help your situation. 69 00:04:05,880 --> 00:04:08,680 You need to be on a schedule more like the astronauts. 70 00:04:08,680 --> 00:04:11,760 At your age, you need at least nine hours of sleep. 71 00:04:11,760 --> 00:04:17,120 Plus, you need about two hours to wind down before you go to sleep at night and at least 72 00:04:17,120 --> 00:04:20,440 an hour after waking to be fully alert. 73 00:04:20,440 --> 00:04:25,000 You also need to spend more time outdoors in the morning under the bright blue sky. 74 00:04:25,000 --> 00:04:28,200 Maybe you could walk to school instead of taking the bus. 75 00:04:28,200 --> 00:04:32,280 This will not only keep your internal clock in tune with the Earth's day and night cycle, 76 00:04:32,280 --> 00:04:36,920 but it will help you to get to sleep better the next night and wake up more easily the 77 00:04:36,920 --> 00:04:38,760 following morning. 78 00:04:38,760 --> 00:04:41,600 Here is the kind of schedule you might want to try. 79 00:04:41,600 --> 00:04:46,400 At 7.30 in the morning, wake up, brush your teeth, wash up, have a good breakfast and 80 00:04:46,400 --> 00:04:48,480 walk to school. 81 00:04:48,480 --> 00:04:51,600 From 8.30 to 2.30 is when you're in school. 82 00:04:51,600 --> 00:04:54,600 2.30 to 5 is track practice. 83 00:04:54,600 --> 00:04:58,600 5 to 6 in the evening, you could spend time with your friends. 84 00:04:58,600 --> 00:05:02,600 6 to 6.30 is suppertime. 85 00:05:02,600 --> 00:05:06,600 6.30 to 8.30 is for homework and studying. 86 00:05:07,600 --> 00:05:14,600 8.30 to 9.30 is for winding down, reading quietly, relaxing to your favorite music, 87 00:05:14,600 --> 00:05:16,600 quiet time. 88 00:05:16,600 --> 00:05:22,600 And then most importantly, from 9.30 at night until 7.30 in the morning is reserved for 89 00:05:22,600 --> 00:05:23,600 sleep. 90 00:05:23,600 --> 00:05:24,600 Wow! 91 00:05:24,600 --> 00:05:29,600 I get a whole hour to hang out with my friends and I can read my comic books while I wind 92 00:05:29,600 --> 00:05:30,600 down. 93 00:05:30,600 --> 00:05:31,600 This schedule is sweet. 94 00:05:32,600 --> 00:05:36,600 Remember, RJ, because this schedule gives you the rest that you need, you'll get much 95 00:05:36,600 --> 00:05:40,600 more out of your everyday life, including school and study time. 96 00:05:40,600 --> 00:05:45,600 You'll want to follow the same wake and sleep schedule on the weekends because otherwise 97 00:05:45,600 --> 00:05:49,600 it takes several days for your biological clock to reset. 98 00:05:49,600 --> 00:05:53,600 Remember, RJ, this schedule is designed for you and not necessarily what others might 99 00:05:53,600 --> 00:05:54,600 need. 100 00:05:54,600 --> 00:05:55,600 Wow! 101 00:05:55,600 --> 00:05:56,600 Thanks a lot, Dr. Cicely. 102 00:05:56,600 --> 00:05:58,600 And thank you, Dr. Dave. 103 00:05:58,600 --> 00:06:00,600 I'll definitely look into what you both recommend. 104 00:06:00,600 --> 00:06:03,600 And Jennifer, hopefully this will take care of my problem. 105 00:06:03,600 --> 00:06:04,600 Back to you. 106 00:06:08,600 --> 00:06:09,600 Okay, RJ. 107 00:06:09,600 --> 00:06:12,600 It looks like you got some great suggestions for getting better rest. 108 00:06:12,600 --> 00:06:13,600 I hope you use them. 109 00:06:14,600 --> 00:06:19,600 And you know, speaking of rest, what suggestions did you and your class come up with for Norbert? 110 00:06:22,600 --> 00:06:24,600 So, here's my challenge to you. 111 00:06:24,600 --> 00:06:26,600 How can you be at your best? 112 00:06:26,600 --> 00:06:31,600 Well, a healthy diet, proper exercise, and of course enough sleep all work together to 113 00:06:31,600 --> 00:06:33,600 enhance your health. 114 00:06:33,600 --> 00:06:38,600 Now, what changes can you make to your diet, to your exercise routine, and to your sleeping 115 00:06:38,600 --> 00:06:42,600 habits that will allow you to reach for the stars? 116 00:06:42,600 --> 00:06:45,600 To help you with this challenge, you might want to watch the NASA Connect program's Better 117 00:06:45,600 --> 00:06:49,600 Health, From Space to Earth, and Good Stress. 118 00:06:50,600 --> 00:06:53,600 Well, that wraps up another episode of NASA Connect. 119 00:06:53,600 --> 00:06:56,600 We'd like to thank everyone who helped make this program possible. 120 00:06:59,600 --> 00:07:05,600 So, until next time, stay connected to math, science, technology, and NASA. 121 00:07:05,600 --> 00:07:06,600 I'll see you then. 122 00:07:06,600 --> 00:07:07,600 Goodbye for now. 123 00:07:09,600 --> 00:07:11,600 Hi, my name is Mary Sanchez. 124 00:07:11,600 --> 00:07:12,600 I work for NASA. 125 00:07:12,600 --> 00:07:17,600 I'm also a member of the American Institute of Aeronautics and Astronautics, or AIAA. 126 00:07:17,600 --> 00:07:22,600 AIAA provides classroom activities and mentors for classrooms across the nation. 127 00:07:22,600 --> 00:07:26,600 We can help your students learn how math and science are used in everyday life. 128 00:07:26,600 --> 00:07:29,600 For more information on how to request a mentor for your classroom, 129 00:07:29,600 --> 00:07:32,600 please visit the NASA Connect website. 130 00:07:33,600 --> 00:07:36,600 Turn it up yo, turn up the ratio, yo, turn up the ratio. 131 00:07:36,600 --> 00:07:38,600 Yo, turn up the ratio, yo, turn up the ratio. 132 00:07:38,600 --> 00:07:42,600 Yo, turn up the ratio, yo, turn up the ratio. 133 00:07:42,600 --> 00:07:45,600 Yo, turn up the ratio. 134 00:07:45,600 --> 00:07:47,600 Yo, turn up the ratio, yo, turn up the ratio. 135 00:07:47,600 --> 00:07:56,600 Turn it up, yo, turn up the ratio, yo, turn up the ratio, yo, turn up the ratio. 136 00:07:56,600 --> 00:07:57,600 I'm out of rhythm, and I'm out of sync. 137 00:07:57,600 --> 00:07:58,600 My eyes opened last night. 138 00:07:58,600 --> 00:08:00,600 I couldn't catch a wink. 139 00:08:00,600 --> 00:08:02,600 Seeing my world, you know I'm losing focus. 140 00:08:02,600 --> 00:08:05,600 Can't get my head around all the hocus pocus. 141 00:08:05,600 --> 00:08:07,600 Damn, I like to play math, and I got a pass. 142 00:08:07,600 --> 00:08:09,600 Yesterday, I fell asleep in class. 143 00:08:09,600 --> 00:08:11,600 I'm feeling like I'm unfit.