Benefits of Sleep
Program Information
Series: NASA ConnectProgram: The Right Ratio of Rest: Proportional Reasoning
Segment Number: 2 (Watch entire program)
Duration: 00:04:55
Year Produced: 2005
Description:
In the second segment of the Right Ratio of Rest: Proportional Reasoning, R.J. talks with Dr. Charles Czeisler about what the circadian clock is and what it does in the body. Dr. Charles Czeisler also discusses the factors that influence the circadian clock and the benefits of sleep.
NASA CONNECT™ is a series of Emmy®-award-winning, math-focused programs. Each program supports the national math, science, and technology standards and has three components that include (1) a 30-minute television broadcast; (2) a companion educator's guide; and (3) an online activity that further explores topics presented in the broadcast. These programs establish a connection between the math, science, and technology concepts taught in the classroom to those same concepts used everyday by NASA researchers.
For more information visit: http://connect.larc.nasa.gov/Transcript
(RJ)
I checked the internet
and found that much
of NASA's sleep research
is being conducted
in cooperation
with Harvard Medical School
through the National Space
Biomedical Research Institute.
Right now, I'm looking for
Brigham and Women's Hospital.
That's where
Dr. Charles Czeisler works,
conducting sleep research
for NASA.
Inside specially designed rooms,
by varying the lighting
over time,
he's helping astronauts
understand
the sleep challenges
they may face
when they travel to the Moon,
Mars, or planets beyond.
Dr. Czeisler,
what is a circadian clock?
All living organisms have
a circadian,
or biological, clock.
In mammals, it's located
within the brain.
This clock helps
to synchronize body functions
with the external environment.
Through its connections
with the eye,
the brain receives information
about the external
light-dark cycle.
By coordinating
the body's biological clock
with sunrise and sunset,
the clock resets,
helping to synchronize
the rhythms
that optimize the body
for daily living.
Without light-dark cues,
most individuals
would go to bed and wake up
later each day.
Why is that?
(Czeisler)
RJ, it's because
most people's biological clocks
are set to cycle
with a slightly longer
than 24-hour period.
Astronauts typically lose
two hours of sleep every night.
Once they are 7 to 10 days
into a mission,
their performance
can be impaired
as if they had stayed up
all night.
Can't you just catch up
on your sleep later?
Not really.
In some situations, sleep loss
can't be avoided, RJ,
but it's something that
everybody should try to limit.
Our research shows
that the body needs
a consistent amount of sleep
each night,
particularly during growth
and development.
Take your case, RJ.
Studies show that you need
9 to 10 hours of sleep
each night
to perform your best in school
and on the field.
Loss of sleep also
impairs learning and memory.
So, RJ,
sleep isn't just necessary
for brain development;
it's also critical
for body development as well.
As you sleep,
chemicals in the brain
called hormones are released,
which cause your body
to grow and mature.
Whoa!
So you're saying
if I sleep more,
I will grow more.
Yes, the hormones
that you release
while you sleep
are necessary for your growth
and development
into an adult.
Other factors
that can affect sleep
are physical activity,
meal times, and medicines.
And caffeinated drinks--
like soda, tea, and coffee--
can really disrupt sleep.
In addition to getting
enough sleep,
researchers have discovered
that the color of light
affects your biological clock.
We've learned
that sleep disruption
and exposure to certain
wavelengths of light
suppress those important growth
and maturation hormones.
RJ, this is one
of the machines we use
to measure the benefits
of the different
wavelengths of light.
Want to check it out?
We found shorter,
bluer wavelengths of light,
like those we see looking
at the Earth's blue sky,
are much more effective for
resetting our circadian clock.
Now let's see
what a Martian sky is like.
Whoa.
This is different.
Longer, redder
wavelengths of light,
like those
in the Martian sky,
are less successful at resetting
our circadian clocks.
When we plan for future
exploration of Mars,
we will need to think
about how the biological clock
will respond
to the unearthly color
of the Martian skies.
Wow, that's a lot
to think about.
Our research
with the color of light
may reveal
unknown benefits to us.
But, RJ,
here's the bottom line.
If you get enough sleep,
you'll be more alert,
your athletic performance
will improve,
and you'll have
faster reaction times.
Maintaining
a good sleep schedule;
eating a healthy,
well-balanced diet;
and following
an exercise regimen
all contribute
to better minds and bodies.
They're the three pillars
of good health.
You have to have the right ratio
between rest and activity
to be your best.
For someone your age,
that would be a ratio
of 9 hours of sleep
out of a 24-hour day.
RJ, what does your schedule
look like?
(RJ)
Well, I get up at 6:30,
and I try to catch the bus
at 8:00.
Sometimes I'm late for school.
At 8:30, school starts, and
I'm in the building till 2:30.
Then I go to track practice
from 3:00 to 6:00.
I rush home,
do my homework in my room.
I eat around 8:00 or so,
study some more,
and try to go to sleep
around 11:00.
Next day, I'm up at 6:30,
and the process begins
all over again.
What about weekends?
Well, I stay up late
to watch the good TV shows,
and then I get up
about 10:30.
In the afternoon,
I might lie around the house
to catch up on some rest.
RJ, you're not getting
enough sleep.
Could you help me figure out
a better schedule
that will help me get
the sleep I need?
Sure, let me work on it
and get back to you later.
Thanks.
Any help you could give me
would be appreciated.