10 Rules From NASA Astronauts to Sleep Better

“Uh, Houston we have a problem here.” The famous words spoken by Apollo 13 Mission Commander James Lovell weren’t about sleep issues, of course. But insomnia is really common among astronauts. What do they do to combat it? We're gonna tell you how astronauts sleep in space. Trust me, it’s a far cry from how we do it here on Earth!
TIMESTAMPS:
Always go to bed and get up at the same time 2:15
Quit bad habits that affect your sleep 3:13
Avoid heavy food in the evening 3:50
The temperature in the room is of utter importance 4:48
Eliminating sources of noise 5:20
Limit the use of electronic devices 6:06
Choose the correct light 6:56
Create a sleeping environment 7:32
Learn relaxation techniques 8:10
Consume caffeine and melatonin 9:24
Bonus: how astronauts sleep in space 10:27
Music:
SUMMARY:
- Before blasting off into space, astronauts are actually given their own sleep schedule designed in accordance with their own internal clocks.
- Going for an evening jog or gym workout increases your body temperature, which means you’ll need more time to calm down and fall asleep.
- Astronauts also stick to lighter foods towards evening. Giving your body the task of digesting heavy foods when it should be resting won’t help you get good-quality sleep. Plus
- Astronauts make sure that their sleeping quarters are well ventilated and that the temperature there stays pretty low. These two factors have a crucial effect on the quality of your sleep.
- Each astronaut on the crew has their own private sleeping quarters. And that’s so they can get proper sleep without being disturbed by external noises.
- The blue light that your computer and smartphone emit affects your sleep. This light is 40% brighter than sunlight. It reduces the production of melatonin, the body’s sleep hormone.
- Try to avoid using fluorescent lighting. Use bulbs that emit yellow or orange light since they have almost no influence on melatonin synthesis.
- If the room where you sleep isn't quiet or dark enough, use earplugs and a sleeping mask. Make sure all electronic devices are switched off, and no light gets into your room from under the door or through the window.
- Some people suffer from sleep disorders because of stress and anxiety. In these cases, NASA astronauts use a cognitive behavioral therapy that helps them calm down and deal with the stress that keeps them up at night.
- If astronauts experience a slight sleep disorder, they take melatonin supplements to fall asleep. They just have a mild sedative effect that helps you slowly and gently drift off into sleep.
- Astronauts don’t sleep on beds like we do down here on Earth. Instead, they sleep in vertical sleeping bags that they have to strap their bodies into so that they don't float around while sleeping.
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