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Seven Ways Astronauts Improve Sleep May Help You Snooze Better on Earth by Jenny Howard ISS Science News Houston TX (SPX) Dec 16, 2016
The hazards of lost sleep can range from on-the-job errors to chronic disease. People all around the world experience disruptions in circadian rhythm, or the body's natural regulator for sleep and wake cycles based on a 24-hour schedule, every day. This instinctual process can be disrupted by abnormal work schedules, extensive traveling between time zones, and by daily life for International Space Station crew members, who could experience 16 sunrises a day. Circadian misalignment and sleep deficiency occur during both short- and long-duration spaceflight, and can lead to significant, fatigue-induced errors and long-term sleep loss. In addition to spaceflight, employees working in Mission Control, where shift work and abnormal hours are common, often experience the effects of circadian misalignment. Chronic sleep deprivation and circadian desynchronization are associated with health complications such as metabolic disorders, cardiovascular diseases, gastrointestinal diseases and some types of cancers. NASA's flight surgeons and scientists have devised tools for crew members and Mission Control employees to help promote a more natural circadian rhythm in space and during shift work back on Earth. Here are seven ways NASA addresses circadian rhythm disruption.
Schedule Sleep and Wake Times In addition to noting sleep and wake times, schedules should include lighting instructions, diet, exercise and sleep aid information to ensure proper adaptation. Crew members follow a strict sleep and wake schedule for at least two days leading up to a launch or trainings that require international travel, and continue to follow a sleep schedule during spaceflight.
Sleep Education and Training
Sleep Environment
Light SSLAs allow the crew members to adjust the color spectrum and intensity of the light to promote alertness and circadian resetting, or to promote sleep. Many laboratory investigations have shown that bright lights, when administered appropriately, provide a safe, reversible, non-pharmacological countermeasure to evoke alertness and enhance performance.
Non-prescription Sleep and Alertness Substances
Sleep Cognitive Behavioral Therapy
Pharmacologic Interventions Prior to spaceflight, flight surgeons conduct ground testing on each crew member to test individual physiological response while using a variety of sleep-aid and alertness medication to ensure the safety and effectiveness of the crew. Taking steps toward a better night's sleep, whether on Earth or orbiting almost 250 miles above it, ensures faster response times, sharper cognitive skills, and an overall healthier mind and body. Learn more about the Lighting Effects investigation here
Related Links International Space Station Space Medicine Technology and Systems
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