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Subido el 28 de mayo de 2007 por EducaMadrid

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In the fourth segment of the Right Ratio of Rest: Proportional Reasoning, R. J. talks with Dr. Dave Williams about the things that interfere with astronauts sleep in space. Dr. Dave Williams tells R. J. what it is like to sleep in space. Later on, R. J. receives a call from Dr. Charles Czeisler, Dr. Czeisler gives R.J. a schedule so that R.J. can get the full amount of sleep that he needs. At the end of the segment Jennifer Pulley reviews what we learned about sleep patterns and rest.

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Hi RJ, I understand you need some information about sleep patterns in outer space. 00:00:00
Yeah, I was wondering how you get enough rest with all the critical work and exercise you 00:00:11
do. 00:00:15
I know my schedule's full. 00:00:16
I was wondering what you're learning in space that can help me here on Earth. 00:00:17
Those are good questions RJ. 00:00:21
Let me see if I can help you, but first let me explain what we face in space. 00:00:22
Astronauts probably experience more disruptions in normal sleep patterns than you do on Earth. 00:00:27
The intense work schedule, unusual surroundings, cramped work quarters, stress and excitement 00:00:31
of being in space can all make sleep difficult. 00:00:37
Since lack of sleep can seriously affect performance on physical and mental tasks, helping astronauts 00:00:40
overcome possible troubles with sleeping and getting enough rest is a top priority. 00:00:45
In addition, the normal 24-hour pattern of light and dark that provides a time cue to 00:00:51
the body's clock here on Earth is absent in space. 00:00:56
On orbit, we experience 16 sunrises and sunsets every day, one every 90 minutes. 00:01:00
We can't sleep 16 times a day to match the ISS day-night cycle, but beginning about two 00:01:07
weeks before shuttle launch, astronauts begin to shift the time they sleep by hour intervals 00:01:13
until they are in line with their mission schedule. 00:01:18
The ISS schedule can be as much as 10 hours different from what they are used to here 00:01:21
on Earth. 00:01:25
In addition, shuttle crew members are also exposed to bright indoor lights at specific 00:01:27
times. 00:01:31
A controlled environment and programmed meal periods help reset their body's internal clock 00:01:32
to match the schedule they will follow on their mission. 00:01:38
So where do you sleep on the ISS? 00:01:42
Well this is an example of one of the bedrooms on the ISS and here's one of our sleeping 00:01:43
bags. 00:01:47
Look, I know that there isn't a lot of space on the ISS. 00:01:48
So I can't imagine that you have to sleep in tight quarters. 00:01:51
But isn't sleeping on these hard surfaces make it tough? 00:01:54
I mean, there's barely any stuffing in these sleeping bags. 00:01:57
We don't need stuffing, mattresses, or pillows to sleep on the ISS. 00:02:01
One of the wildest sights to see in outer space are astronauts sleeping. 00:02:05
If we don't restrain ourselves, everyone just floats. 00:02:09
Wow, that is wild. 00:02:12
In the ISS, we're floating so pillows aren't needed, but we use them to protect our heads. 00:02:13
Also, since we don't have any restrictions, our hands float up and we can bump into things. 00:02:19
So we use sleeping bags in our sleeping compartment to limit our movement. 00:02:24
Still, most astronauts report that they actually sleep better while floating because there 00:02:28
are no pressure points on their body like you might experience in your bed on Earth. 00:02:33
Okay, so how do you deal with your tough schedule when you try to sleep? 00:02:37
Sleep is one of our highest priorities. 00:02:42
That's why we follow a carefully managed activity plan. 00:02:44
We are active for 12 hours out of the day, working, performing experiments, housekeeping, 00:02:47
exercising, and preparing meals. 00:02:53
Two hours before our sleep time, we make sure we relax and wind down, getting our minds 00:02:55
and our bodies prepared for sleep. 00:03:00
We all try to sleep for eight hours and then spend two hours in the morning waking up. 00:03:02
You know, brushing our teeth, washing up, eating breakfast. 00:03:07
It takes about that long for the brain to be fully awake and ready for the rigorous 00:03:10
day ahead. 00:03:14
Sometimes we have to perform critical activities such as spacewalks or docking maneuvers that 00:03:15
require us to be fully awake at a time when we're accustomed to sleeping. 00:03:20
To get prepared for these critical events, we once again slowly shift our sleeping and 00:03:25
waking times to reset our circadian clock. 00:03:29
You know, RJ, there are other factors like temperature, noise, and light exposure that 00:03:33
all contribute to how we sleep. 00:03:37
Dr. Seisler's work on the color of light holds a lot of promise for us on the ISS and 00:03:39
travels beyond. 00:03:44
RJ, I hope our talk helped you understand why it's important for astronauts and for 00:03:45
you to get enough sleep. 00:03:49
It sure has. 00:03:51
Thank you. 00:03:52
I think this is Dr. Seisler. 00:03:53
Maybe he has some suggestions for me. 00:03:55
Hello, Dr. Seisler. 00:03:57
Hi, RJ. 00:03:59
Well, I've reviewed your schedule and I have some suggestions that might help your situation. 00:04:00
You need to be on a schedule more like the astronauts. 00:04:05
At your age, you need at least nine hours of sleep. 00:04:08
Plus, you need about two hours to wind down before you go to sleep at night and at least 00:04:11
an hour after waking to be fully alert. 00:04:17
You also need to spend more time outdoors in the morning under the bright blue sky. 00:04:20
Maybe you could walk to school instead of taking the bus. 00:04:25
This will not only keep your internal clock in tune with the Earth's day and night cycle, 00:04:28
but it will help you to get to sleep better the next night and wake up more easily the 00:04:32
following morning. 00:04:36
Here is the kind of schedule you might want to try. 00:04:38
At 7.30 in the morning, wake up, brush your teeth, wash up, have a good breakfast and 00:04:41
walk to school. 00:04:46
From 8.30 to 2.30 is when you're in school. 00:04:48
2.30 to 5 is track practice. 00:04:51
5 to 6 in the evening, you could spend time with your friends. 00:04:54
6 to 6.30 is suppertime. 00:04:58
6.30 to 8.30 is for homework and studying. 00:05:02
8.30 to 9.30 is for winding down, reading quietly, relaxing to your favorite music, 00:05:07
quiet time. 00:05:14
And then most importantly, from 9.30 at night until 7.30 in the morning is reserved for 00:05:16
sleep. 00:05:22
Wow! 00:05:23
I get a whole hour to hang out with my friends and I can read my comic books while I wind 00:05:24
down. 00:05:29
This schedule is sweet. 00:05:30
Remember, RJ, because this schedule gives you the rest that you need, you'll get much 00:05:32
more out of your everyday life, including school and study time. 00:05:36
You'll want to follow the same wake and sleep schedule on the weekends because otherwise 00:05:40
it takes several days for your biological clock to reset. 00:05:45
Remember, RJ, this schedule is designed for you and not necessarily what others might 00:05:49
need. 00:05:53
Wow! 00:05:54
Thanks a lot, Dr. Cicely. 00:05:55
And thank you, Dr. Dave. 00:05:56
I'll definitely look into what you both recommend. 00:05:58
And Jennifer, hopefully this will take care of my problem. 00:06:00
Back to you. 00:06:03
Okay, RJ. 00:06:08
It looks like you got some great suggestions for getting better rest. 00:06:09
I hope you use them. 00:06:12
And you know, speaking of rest, what suggestions did you and your class come up with for Norbert? 00:06:14
So, here's my challenge to you. 00:06:22
How can you be at your best? 00:06:24
Well, a healthy diet, proper exercise, and of course enough sleep all work together to 00:06:26
enhance your health. 00:06:31
Now, what changes can you make to your diet, to your exercise routine, and to your sleeping 00:06:33
habits that will allow you to reach for the stars? 00:06:38
To help you with this challenge, you might want to watch the NASA Connect program's Better 00:06:42
Health, From Space to Earth, and Good Stress. 00:06:45
Well, that wraps up another episode of NASA Connect. 00:06:50
We'd like to thank everyone who helped make this program possible. 00:06:53
So, until next time, stay connected to math, science, technology, and NASA. 00:06:59
I'll see you then. 00:07:05
Goodbye for now. 00:07:06
Hi, my name is Mary Sanchez. 00:07:09
I work for NASA. 00:07:11
I'm also a member of the American Institute of Aeronautics and Astronautics, or AIAA. 00:07:12
AIAA provides classroom activities and mentors for classrooms across the nation. 00:07:17
We can help your students learn how math and science are used in everyday life. 00:07:22
For more information on how to request a mentor for your classroom, 00:07:26
please visit the NASA Connect website. 00:07:29
Turn it up yo, turn up the ratio, yo, turn up the ratio. 00:07:33
Yo, turn up the ratio, yo, turn up the ratio. 00:07:36
Yo, turn up the ratio, yo, turn up the ratio. 00:07:38
Yo, turn up the ratio. 00:07:42
Yo, turn up the ratio, yo, turn up the ratio. 00:07:45
Turn it up, yo, turn up the ratio, yo, turn up the ratio, yo, turn up the ratio. 00:07:47
I'm out of rhythm, and I'm out of sync. 00:07:56
My eyes opened last night. 00:07:57
I couldn't catch a wink. 00:07:58
Seeing my world, you know I'm losing focus. 00:08:00
Can't get my head around all the hocus pocus. 00:08:02
Damn, I like to play math, and I got a pass. 00:08:05
Yesterday, I fell asleep in class. 00:08:07
I'm feeling like I'm unfit. 00:08:09
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Idioma/s:
en
Materias:
Matemáticas
Niveles educativos:
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Autor/es:
NASA LaRC Office of Education
Subido por:
EducaMadrid
Licencia:
Reconocimiento - No comercial - Sin obra derivada
Visualizaciones:
1111
Fecha:
28 de mayo de 2007 - 16:54
Visibilidad:
Público
Enlace Relacionado:
NASAs center for distance learning
Duración:
08′ 19″
Relación de aspecto:
4:3 Hasta 2009 fue el estándar utilizado en la televisión PAL; muchas pantallas de ordenador y televisores usan este estándar, erróneamente llamado cuadrado, cuando en la realidad es rectangular o wide.
Resolución:
480x360 píxeles
Tamaño:
49.98 MBytes

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