Sleep Schedule
Program Information
Series: NASA ConnectProgram: The Right Ratio of Rest: Proportional Reasoning
Segment Number: 4 (Watch entire program)
Duration: 00:08:19
Year Produced: 2005
Description:
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.
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
Hi, RJ.
I understand you need
some information
about sleep patterns
in outer space.
Yeah, I was wondering how
you get enough rest
with all of the critical work
and exercise you do.
I know my schedule's full.
I was wondering what
you're learning in space
that can help me
here on Earth.
Those are good questions, RJ.
Let me see
if I can help you.
But first let me explain
what we face in space.
Astronauts probably experience
more disruptions
of normal sleep patterns
than you do on Earth.
The intense work schedule,
unusual surroundings,
cramped work quarters,
stress, and excitement
of being in space
can all make sleep difficult.
Since lack of sleep can
seriously affect performance
on physical and mental tasks,
helping astronauts overcome
possible troubles with sleeping
and getting enough rest
is a top priority.
In addition, the normal 24-hour
pattern of light and dark
that provides a time cue
to the body's clock
here on Earth
is absent in space.
On orbit, we experience
16 sunrises and sunsets
every day,
one every 90 minutes.
We can't sleep 16 times a day to
match the ISS day-night cycle,
but beginning about two weeks
before shuttle launch,
astronauts begin to shift
the time they sleep
by hour intervals
until they are in line
with their mission schedule.
The ISS schedule can be as much
as ten hours different
from what they are used to
here on Earth.
In addition,
shuttle crew members
are also exposed
to bright indoor lights
at specific times.
A controlled environment
and programmed meal periods
help reset
their bodies' internal clock
to match the schedule
they will follow
on their mission.
So where do you sleep
on the ISS?
Well, this is an example
of one of the bedrooms
on the ISS,
and here's one
of our sleeping bags.
Look, I know that there isn't
a lot of space on the ISS,
so I can imagine
that you have to sleep
in tight quarters.
But isn't sleeping on these
hard surfaces make it tough?
I mean, there's barely
any stuffing
in these sleeping bags.
We don't need stuffing,
mattresses, or pillows
to sleep on the ISS.
One of the wildest sights
to see in outer space
are astronauts sleeping.
If we don't restrain ourselves,
everyone just floats.
(RJ)
Wow, that is wild.
(Williams)
In the ISS, we're floating,
so pillows aren't needed,
but we use them
to protect our heads.
Also, since we don't have
any restrictions,
our hands float up,
and we could bump into things,
so we use sleeping bags
and our sleeping compartment
to limit our movement.
Still, most astronauts report
that they actually sleep better
while floating,
because there are no
pressure points on their body
like you might experience
in your bed on Earth.
Okay.
So how do you deal
with your tough schedule
when you try to sleep?
Sleep is one of our
highest priorities.
That's why we follow
a carefully managed
activity plan.
We are active for 12 hours
out of the day
working, performing experiments,
housekeeping, exercising,
and preparing meals.
Two hours before our sleep time,
we make sure
we relax and wind down,
getting our minds and our bodies
prepared for sleep.
We all try to sleep for 8 hours
and then spend 2 hours
in the morning waking up--
you know, brushing our teeth,
washing up, eating breakfast.
It takes about that long
for the brain
to be fully awake and ready
for the rigorous day ahead.
Sometimes we have to perform
critical activities,
such as space walks
or docking maneuvers,
that require us
to be fully awake
at a time when we are
accustomed to sleeping.
To get prepared
for these critical events,
we once again slowly shift
our sleeping and waking times
to reset our circadian clock.
You know, RJ,
there are other factors--
like temperature, noise,
and light exposure--
that all contribute
to how we sleep.
Dr. Czeisler's work
on the color of light
holds a lot of promise for us
on the ISS and travels beyond.
RJ, I hope our talk
helped you understand
why it's important
for astronauts and for you
to get enough sleep.
It sure has.
Thank you.
[cell phone rings]
I think
this is Dr. Czeisler.
Maybe he has
some suggestions for me.
Hello, Dr. Czeisler?
Hi, RJ.
Well, I've reviewed
your schedule,
and I have some suggestions
that might help your situation.
You need to be on a schedule
more like the astronauts'.
At your age, you need
at least 9 hours of sleep.
Plus, you need about an hour
to two hours to wind down
before you go to sleep at night
and at least an hour
after waking to be fully alert.
You also need to spend more time
outdoors in the morning
under the bright blue sky.
Maybe you could walk to school
instead of taking the bus.
This will not only keep
your internal clock in tune
with the Earth's
day and night cycle,
but it will help you get
to sleep better the next night
and wake up more easily
the following morning.
Here is the kind of schedule
you might want to try.
At 7:30 in the morning,
wake up, brush your teeth,
wash up,
have a good breakfast,
and walk to school.
From 8:30 to 2:30
is when you're in school.
2:30 to 5:00 is track practice.
5:00 to 6:00 in the evening,
you could spend time
with your friends.
6:00 to 6:30 is suppertime.
6:30 to 8:30 is for homework
and studying.
8:30 to 9:30
is for winding down--
reading quietly, relaxing to
your favorite music, quiet time.
And then, mostly importantly,
from 9:30 at night
until 7:30 in the morning
is reserved for sleep.
Wow, I get a whole hour
to hang out with my friends.
I can read my comic books
while I wind down.
This schedule is sweet.
Remember, RJ,
because this schedule gives you
the rest that you need,
you'll get much more out
of your everyday life,
including school and study time.
You'll want to follow the same
wake and sleep schedule
on the weekends,
because otherwise,
it takes several days
for your biological clock
to reset.
Remember, RJ, this schedule
is designed for you
and not necessarily
what others might need.
Wow.
Thanks a lot, Dr. Czeisler.
And thank you, Dr. Dave.
I'll definitely look
into what you both recommend.
And, Jennifer,
hopefully this will take care
of my problem.
Back to you.
Okay, RJ.
It looks like you got
some great suggestions
for getting better rest.
I hope you use them.
And, you know, speaking of rest,
what suggestions
did you and your class
come up with for Norbert?
So here's my challenge to you:
how can you be at your best?
Well, a healthy diet,
proper exercise,
and, of course, enough sleep
all work together
to enhance your health.
Now, what changes can you make
to your diet,
to your exercise routine,
and to your sleeping habits
that will allow you to reach
for the stars?
To help you with this challenge,
you might want to watch
the NASA Connect programs
Better Health From Space
to Earth and Good Stress.
Well, that wraps up another
episode of NASA Connect.
We'd like to thank everyone
who helped make
this program possible.
So until next time,
stay connected to math, science,
technology, and NASA.
I'll see you then.
Good-bye for now.
Hi, name is Merri Sanchez.
I work for NASA.
I'm also a member
of the American Institute
of Aeronautics and Astronautics,
or AIAA.
AIAA provides classroom
activities and mentors
for classrooms
across the nation.
We can help your students learn
how science and math are used
in everyday life.
For more information
for your classroom,
please visit
the NASA Connect website.
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" I'm outta rhythm,
and I'm outta sync. "
" My eyes opened last night. "
" I couldn't catch a wink. "
" See, in my world, you know,
I'm losing focus. "
" Can't get my head around
all the hocus pocus. "
" Dang, I'd like to play, man
and I gotta pass. "
" Yesterday,
I fell asleep in class. "
" I'm feeling
like I'm unfit... "