NASA staff told how to get enough sleep

NASA staff published tips that help astronauts fall asleep in uncomfortable conditions. According to scientists, their technique is applicable both in space and on Earth. Recommendations of Americans can help people suffering from insomnia, and simply for those who want to get quality sleep.
Schedule
NASA staff advise you to go to bed and wake up on a pre-arranged schedule. Astronauts have a special schedule, according to which they begin to live a few days before shipment to space, and then continue in orbit. This rule is connected with the fact that astronauts in orbit observe sunrise and sunset for 16 days, that is, every half hour. In order to keep their biological clock attached to the Earth, one must carefully observe the daily routine.
Preparation for sleep
In anticipation of sleep astronauts reduce the burden on the body. An hour before they go to bed, they put aside all electronic devices, and also easily supper, so that the dream was calm and serene.
Sleeping space
It is important that in the room where you sleep, do not penetrate foreign light and sound. Astronauts sleep in separate cabins without portholes. In these rooms a comfortable temperature is set, and there is noise insulation.
Lighting
Shortly before going to bed, it is better to make the light in the room warm and muffled. In bright cold light, the melatonin fatigue hormone decreases. Such lighting is better for the morning or peak of the working day.
Exercises
Before going to bed, astronauts do special psychological exercises that help them to escape from anxious mousing and calm their nerves. NASA staff advise not to neglect such practices on the Earth.
Medications
In the event of possible problems with sleeping, astronauts in the medicine cabinet have three types of medications: those that help adjust the biological clock, sedatives and drugs that help maintain vivacity. Before using them, you should consult a doctor.